Women Fitness Programs: ABS Exercises


Women fitness program


Do Women Fitness Programs include ABS WORK every day?


You want a flat belly and a 6-pack, RIGHT?  Sure you do…………..Does that mean that you should work your ABS every day?  ABSolutely not!  Your abdomen is a muscle like every other muscle in your body, and it needs recovery in order to grow.  If you are not aware, when you workout, you actually break down the muscle fibers, so you need to rest and recover so that the muscle will grow.  So the answer is NO, every effective women fitness program should include abdominal work 2-3 times per week.


Would you train your shoulders and biceps every day?  NO!  So why would you train your abs every day?


Women Fitness Programs should include workouts that work the full body evenly, and the workouts must change every 3-4 weeks in order to continue to see results.


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It is important to train your abs, but the reason is for core strength, not because it is going to make your belly any flatter or tighter.  Actually, you could train your ABS every day and do thousands of crunches, but if your nutrition isn’t good, you will never see that 6-PACK!


So let’s get that clear!  If you want a 6-pack your nutrition must be impeccable.  You should eat a lean protein, a starchy carbohydrate, and vegetables in every meal, every 3-4 hours.


This doesn’t mean you shouldn’t train your ABS.  You definitely need to train them so that you don’t have any muscle imbalances.  Most imbalances, aches, and pains come from poor core strength.  So let me give you some tips on how to train them.


Tips for Women Fitness Programs


  • First of all, you don’t have upper and lower ABS.  Your “rectus abdominis” (abs) is one muscle.  So “which exercise works your lower abdomen” shouldn’t be a question anymore.  But let me tell you this……
  • Depending on where you initiate the movement, you will have more involvement on certain muscle fibers, but you will still be working the whole abdomen.  When you stabilize the upper torso and lift from the hips, as in a reverse crunch, you are initiating the movement in the lower region of the abdomen, therefore getting more involvement, but still working the whole abdomen.  When you stabilize the hips or pelvis and initiate the movement with the upper torso, as in a crunch, you get more involvement in the upper fibers, but still working the whole abdomen.
  • So what is the best ABS routine?  After what you just learned, you would want to do one exercise where you initiate the movement with the torso, and one exercise where you initiate the movement with the hips or pelvis.
  • Is that the only muscle in the CORE?  ABSolutely not!  You also have your internal and external obliques and the transverse abdominis.  The transverse is used when you do a compression, like when you press your belly towards your spine.  A good exercise to train that is 90 degree leg drops. 


Here is how to do it:

  • Lie on a mat facing up so that the head, upper back, buttocks, and feet are in contact with the mat.
  • Bend the knees to 90 degrees, and relax the hips and thighs.
  • Extend arms at the sides of body with palms up.
  • Keeping the same angle of the legs, allow the legs to lower from the hips.
  • Press belly down toward the back as if trying to squeeze a grape under the back into the mat.
  • Slowly and in a controlled manner, raise the legs from the hips without changing the angle of the legs.
  • As soon as there is an arch in the lower back start to bring the legs back up.


Good AB exercises for Women Fitness Programs


So how do you group them together?  It really depends on your goal
Bridges and planks are also good for working this muscle.  In order to work your obliques, do any movement where you perform some level of rotation.  Some examples are side crunches, wood chops, side reverse crunches, Russian twits.


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Tips for Grouping Ab Exercises





• Perform 1 exercise for your transverse (90 degree leg drops)
• Perform 1 exercise for obliques
• Perform 1 exercise initiating the movement with lower or upper fibers.  Preferably the one that is the weakest.
Start off with 2 sets of each, and 10-15 repetitions.  Quality is preferred over quantity!!!!
• You could also do all obliques one day, all movements initiating from the lower fibers on another day, and all movements initiating with the upper fibers on another day.
• Make sure to always start off with the exercise in which you are the weakest!
• Whether you do them before a workout, during a workout, or after a workout depends on your goal.  But here is a tip:  If you are doing a heavy leg day, you might not want to start with core, because you will fatigue it by the time you have to load up your back in order to squat.  If your weak point is your core, you might want to start your workout with ABS as a warm-up.


Here is a sample workout with description:  You can perform this 2-3 times per week, 2 sets of 10 repetitions for each exercise.


Reverse crunches:

  • Lie on a mat facing up so that the head, upper back, buttocks, and feet are in contact with the mat.
  • Bend the knees to 90 degrees, and relax the hips and thighs.
  • Extend arms at the sides of body with palms up.
  • Roll the hips up as if to bring the buttocks off the floor.
  • Do not extend the knees as the hips go up.  Keep the same angle in the leg throughout the entire movement.
  • Slowly and in a controlled manner, allow the buttocks to go back to the mat.
  • Keep the core engaged by pressing belly towards the back when the buttocks goes back in contact with the mat.
  • Do not allow the head to rise.
  • Keep the shoulders down and away from the head.
  • Do not swing the legs throughout the movement.


Stability ball crunches:

  • Sit on a stability ball with feet shoulder-width apart.
  • Roll down on it so that the lower back is on the ball.
  • Keep the head in neutral position.  Maintain eyes to the ceiling.
  • Keep the pelvis up.
  • Arm position:  From easiest to hardest
  • Arms crossed across the chest.
  • Arms bent behind the head.
  • Arms straight up in front of the face.
  • Arms straight behind the ears.
  • Flex the spine by making a big “C” with the spine.
  • Do not allow the lower back to come off of the ball or the hip flexors will be used.
  • Do not move the head.
  • Keeping the pelvis up, extend the spine by allowing it to take the shape of the ball.
  • Keep the head in neutral position.


Dumbbell Woodchops:

  • Grasp one dumbbell with both hands.
  • The chop may be done from above or below, so start the movement in the desired position.
  • Stand with feet shoulder-width apart.
  • Keep arms fully extended.
  • Rotate the body as the dumbbell moves across the body in a diagonal manner.
  • As the arms rotate to move across the body, pivot the foot that is closest to the starting position.
  • The other foot rotates slightly.
  • Keep the arms extended through the whole range of motion.
  • Make sure to rotate from the torso.
  • Continue movement for the desired number of repetitions, and then switch sides.


To get more exercises and descriptions on how to do them and pictures of how to do the exercises get the “Virtual Exercise Library” for only $39.95.  In this CD ROM you will find every exercise imaginable for every muscle in your body.  It is all you need to lose weight with your Women Fitness Programs.  Get it now: Virtual Exercise Library


Women fitness program



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