Today, ripped abs are a sign of extreme discipline, hard work and power; just as men are not the only ones who can possess those characteristics, men are also not the only ones who can possess abs. For women interested in getting ripped, chiselled abs, here are 5 exercises to target the muscles of your core:
1. The Plank
On a flat, levelled surface, lie face-down on the floor. Get yourself into a standard push-up position by pushing up on your toes but bend your elbows and rest your weight on your forearms instead of your hands. Adjust your body so that it forms a straight line from your shoulders down to your ankles and let your head hang at a comfortable angle. Brace your core by flexing the muscles there in order to support the weight of the rest of your body. While breathing deeply, hold this position for at least 30 seconds then slowly lower yourself back down. Though hardly any movement is involved in doing this core exercise, it is among the most popular and most effective.
2. The Side Plank
On a flat, levelled surface, lie down on your right side with your right arm bent and supporting you; keeping both legs straight and stacked up on each other, slowly lift yourself up so that only your right forearm and the right side of your foot are touching the floor. Place your left hand on your hip while keeping your hips pushed and in-line with the rest of your body. Hold this position for at least 30 seconds then lower yourself down slowly. When you are finished with one side, turn your body around and do it on the left side. The side plank is good for targeting the sides of one’s midsection, also known as the obliques. If done properly, the side plank can not only help you get ripped abs but also a deeper curve along your waistline.
3. The Russian Twist
On a flat, levelled surface, lie down with your knees bent and your feet planted firmly on the ground. Hold out your arms straight in front of you, keeping your palms together and facing each other. While still keeping your feet flat on the floor, slowly lower your torso down to about a 45 degree angle away from the floor. Contracting your core muscles, move your arms to your right side as far as possible, rotating your entire torso as you do it. Once you have reached your farthest point, move slowly back to the centre of your body then do the same on the left side. Do 8 counts for each side.
Be sure to keep your back straight and your eyes looking the same direction as your head throughout the entire exercise. The Russian twist is an excellent core exercise because it targets all areas of one’s midsection; while the twisting motion covers the middle area and the obliques the inclined torso position covers the lower area beneath the belly button.
If you are interested in getting more information on how to work on your stomach and midsection, refer to the article entitled “How to Tone Your Stomach for Females.”