What is important when it comes to abdominal training for women
Belly Fat is the most common problem area in women and at the same time the most stubborn: love handles, love handles or love handles. No matter how strict the diet is, the fat on the stomach only disappears at the end.
Unfortunately, it is not possible to lose weight in one area of the body, because the body reduces fat from all fat deposits evenly. Abdominal exercises do not necessarily burn fat but strengthen and define the abdominal muscles.
That’s why hundreds of situps alone often don’t bring the desired flat stomach. The pounds only melt off really effectively in combination with sweaty cardio and HIIT units. This is exactly why our workout to lose belly fat consists of strength and endurance training.
Burn belly fat with cardio and HIIT
To really burn belly fat effectively, you should combine cardio sessions with high-speed exercises such as sprints, jumping rope, or even kickboxing. HIIT units ensure high-fat burning. The reason for the effectiveness of the units is the much longer “afterburn effect” of these activities.
It’s best to choose a sport for your cardio workout that you really enjoy doing because that’s how you stay motivated. Running, spinning, cycling, cross training or swimming are ideal for burning fat. But the fact is: the faster you want to get rid of your belly fat, the more you have to sweat. Cardio training three times a week for 30 to 40 minutes is ideal.
Read Also Hula Hoop Fitness.
Define abdominal muscles through strength exercises
In order to define and tighten the abdominal muscles, not only crunches are important. When doing abdominal training for women, you should basically train all abdominal muscle regions (rectus, external oblique, internal oblique, and lower abdominal muscles) and also include the hip region. This is the only way to set the course for a muscular stomach. Ideally, you train three times a week on non-consecutive days.
Your workout to lose belly fat
We’ve rounded up the best abs exercises for a slim waist and a defined, toned tummy. Stick to our training plan and your belly fat will be gone in no time. Here we go!
Read Also Top 5 Fitness Facts.
Abs workout plan
- Monday: strength training
- Tuesday: High Intensity/ Endurance Training
- Wednesday: Break
- Thursday: strength training
- Friday: High Intensity/ Endurance Training + Strength Training
- Saturday: break
- Sunday: High Intensity/ Endurance Training
The best abdominal exercises to burn belly fat
With regular training, these ab exercises are guaranteed to help you get a flatter, more defined stomach.
Hyperextension:
Start position: Use a hyperextension bank. Set the device to your body measurements. You should be able to bend your torso without stopping at the hips. Lie on the bench and cross your arms in front of your chest. Touch your shoulders as you do so. Keep your back straight throughout the exercise.
- Begin by bending your torso over the pad while inhaling.
- Return to the initial position by tensing your lower back and lifting your body up. Exhale during this movement.
- Repeat this abdominal exercise as often as indicated on your workout plan.
One-legged bridge, lying:
Start position: Lie on your back on an exercise mat. Feet are flat on the floor, knees are bent. Your legs should be hip-width apart with your toes pointing away from you. Lift one leg and stretch it out.
- Perform the movement by lifting your hips and buttocks off the floor. Try to hold this position for a few seconds, making sure your leg stays straight.
- Repeat this abdominal exercise as often as it is scheduled on your training plan!
Wood chops on the cable:
Start position: Install a standard grip on the upper cable. Stand to the side of the device, far enough away that you can still stretch out your arms. Hold the handle with both hands.
- Now pull the handle down to your front knee while twisting your torso.
- Repeat this abdominal exercise as many times as indicated on your workout plan!
Incline Situps:
Start position: Lying on the floor or on an exercise mat with both hands at the sides of your head and knees bent.
- Raise your torso by contracting your abdominal muscles and at the same time move your elbow to the opposite knee.
- Slowly return to the starting position.
- Repeat the movement with the other elbow.
- Slowly return to the starting position.
- Repeat this abdominal exercise as often as indicated on your workout plan.
Exercise Ball Situps:
Start position: Lie on your back, feet resting on an exercise ball, knees bent 90 degrees. Put your hands (lightly) on your head.
- Now roll your shoulders off the floor while pressing your lower back into the floor to isolate your abs. Tighten your abdominal muscles until you reach the highest point of the movement. Exhale during this movement.
- Then bring your shoulders to the starting position. (Controlled movements, do not use momentum.)
- Repeat this exercise the number of times specified on your workout plan.
Incline Stability Ball Situps:
Start position: Lie on your back on the exercise ball. Put your hands behind your head. (TIP: You can also stretch your hands forward for better balance.)
- Now move your left shoulder to the right while pressing your lower back into the ball to isolate your abs. Tighten your abs until you reach the highest point possible. Exhale during this movement.
- Now repeat this movement on the other side and slightly rotate your elbows towards your obliques.
- Keep your chin up to reduce strain on the neck muscles.
- Repeat until you can feel your obliques working.
Situps – legs on the bench:
Start position: Lie on your back with your legs on the bench, knees bent at a 90-degree angle. Place your hands (lightly) on your head and place your feet on the floor.
- Try rolling your shoulder off the floor while pressing your lower back into the floor to isolate your abs. Tighten your abs until you reach the top of the movement. It is important that you breathe out during this movement.
Folding knife on the exercise ball:
Start position: Set an exercise ball beneath your shins, then perform a push-up position with your arms and legs straight and your back against the ball.
- Maintaining a straight back, bring your knees closer to your chest as you exhale.
- Your legs should now be in their starting posture.
- This stomach exercise should be performed at least twice a week, as specified in your fitness plan.
Side plank:
Start position: While laying flat on your back, elevate your hips while balancing on one leg and the other forearm with your foot.
- Hold this for as long as it says on your workout plan!
Read Also How to start your fitness journey.