Best Ab workout routines for beginners Women's Part 3

Best Ab workout routines for beginners Women's Part 3

 25 Best Ab workout routines for beginners Women's

11. Down-Dog Leg Lift

Get into the position of the downward facing dog by getting down on all fours with your hands and feet and raising your right leg up.  
Bring your right knee in by pulling it toward your forehead. Tighten your abs and extend your right leg back.
This time, bring the knee outside of your right elbow, then fully extend the leg again. Switch legs and repeat. Complete 10-12 reps for 2-3 sets. 

12. Knee to Elbow Crunch

Lie flat on your back on a mat and place your hands behind the head to support the neck.
Tighten your abs as you lift the legs and shoulders off the mat. Attempt to reach your right knee with your left elbow by crunching up. Return to the starting position and repeat on the other side. Complete 12-15 reps per side for 2-3 sets.

13. Toe Touch Crunch

Lie flat on your back on a mat and fully extend your legs. Stretch your arms behind you before you begin.
Tighten your abs and bring your head and shoulders off the mat and lift your pelvis off slightly off the floor. Let your toes meet with your hands by swinging your arms up toward the ceiling and bringing your toes up toward the hands.
If needed, place one hand behind your head to support the neck. Complete 10-12 reps for 2-3 sets. 

14. Scissor Crunch

Lie flat on your back. Extend your arms so they're against the sides of your body with your palms face down and pressing into the floor. Bend your knees 45 degrees and draw them into your ribs. This makes it easier for you to pull your navel in toward your spine and actively press your lower back flat on the ground.
Lift both legs straight up toward the ceiling, continuing to keep your abs engaged and pressing your lower back into the ground. 
Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.
Continue scissoring for 15 to 20 times on each leg (or more if you're still not feeling it).

15. Rolling Plank

Start in the side plank on your left with right foot staggered in front of the left foot. Extend your right arm  up.
Rotate your torso to the right. Raise your right arm toward the ceiling as you roll onto the outside of your left foot.
Pause, then reverse the movement to return to start. Repeat on the other side. Continue from side to side for 10-12 reps on each side

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