Posts tagged "tummy exercises for women at home"

6 Of The Best Tummy Flattening & Toning Exercises For Women To Do At Home

No woman likes to have a flabby tummy or flabby obliques whether she’s had a baby or not – every woman wants a nice trim and firm tummy. The good news is that you can get a great tummy workout with a series of tummy toning exercises that will get your tummy back in shape in almost no time at all. The important part of doing flat tummy exercises is that you’re working your core muscles which will not only give you a lovely flat tummy but will also improve your posture and even your balance.

It’s also important to stay hydrated when you’re doing these exercises so drink plenty of water as you work out and it’s also important to not hold your breath when you’re doing these exercises also. And don’t forget to take a break if you feel tired or sore – over exercising can cause muscle damage that stops you from being able to work out for days or even weeks.

So to help you get that flat and toned tummy you’ve always dreamt of we’ve come up with a series of 6 of the best tummy toning exercise for women to do at home.

Tummy Exercises For Women At Home

1. Crunches

Lay on your back with your feet flat on the floor – use an exercise mat if that’s more comfortable. Now put your hands behind your neck and raise your shoulders off the floor gently and sit forward slightly. As you do this squeeze your tummy muscles tight and then lay back gently but keeping your shoulders off the floor as you do this. Make sure when you’re doing this exercise that you don’t use your hands to pull your neck forward – your shoulders should be doing all of that work. You can also alternate between full extension crunches where you sit further forward and sets of short crunches where you only barely sit forward.

2. Reverse Crunch

Lay on your exercise mat with your back flat on the floor and put your arms out to your side at about a 45 degree angle downwards from your body. You also need to keep your head flat on the floor also – don’t try to pull it forward during this exercise. Now bring your knees close together and slowly bring both of your knees up towards your chest, inhale as you bring your knees upwards and then exhale as you’re pushing them away. Repeating this exercise slowly for maximum results and do short sets of about 10 repetitions in each session.

3. Bicycle Crunch

Again lay flat on your back on your exercise mat on your floor and place your hands behind your neck with your legs stretched out flat on the floor – making sure you’re absolutely comfortable. Now slowly raise your left shoulder towards your right knee as you pull your right knee towards your chest and then return it to its original position. Now raise your right shoulder towards your left knee as you pull your left knee towards your chest and then return it to its original position. Now repeat this movement slowly as if you were cycling a bicycle in mid air, alternating your left and right left movements as you go. Ensure that you keep your shoulders several inches off the ground during this exercise and don’t pull at your neck while you’re doing it.

4. The Plank

To get the most from the plank you need to get into position for a full body weight military push up so this means no resting on your knees when you do it. You need to have your shoulders roughly shoulder width apart, keep your back straight and tighten your tummy muscles. Now from there you need to rest your weight on your forearms so just kinda ease into this from the push up position – your forearms should be forming a “V” shape just underneath your face.

Now once you’re in the plank position you need to tighten your tummy muscles and hold that position for as long as you can. The plank is a lot tougher than it looks so don’t try to do it for more than 15 seconds to start off with. Increase your time by about 5 to 10 seconds during each separate workout session with your ultimate goal of being able to hold the plank position for 5 minutes. The plank is one of the best tummy toning exercises for women that you’ll find anywhere.

5. Side Plank

Lay on your right-hand side with your arm resting under your ribs and place your right leg on the floor and rest your left leg on top of it – your body should be in a straight line from your shoulder right down to your ankles. Now from there you need to raise your body off the floor but only using the strength of your core or tummy muscles. When you’re doing a side plank properly there should be a gap of several inches between your ribs and the floor and a clear triangle-shaped space between your ribs, bottom and the floor.

You’ll feel the side plank take effect almost instantly on your oblique muscles – the muscles at the side of your tummy where you get love handles. And guess what the side plank is great for – making those love handles just vanish! Again the side plank is a very tough exercise but is a great exercise for a flat tummy but don’t try to hold a side plank for more than 15 seconds when you’re starting off. As you keep doing this exercise your oblique muscles will develop and if you can hold a side plank for 90-seconds you’ll be doing great!

6. Scissors Kick

Once again lay flat on your back on your exercise mat but keep your shoulders a few inches from the ground behind you. Place your palms flat on the floor beside you and put your legs straight out beneath but keep your heels 6-inches off the floor. So you’re basically laying flat on your back with your shoulders and heels raised slightly off the floor.

Now keeping the rest of your body perfectly still you move your legs up and down in the air in alternate movements – like they were a pair of giant scissors. The key to getting the most from this exercise is to not let your heels or feet rest back on the floor while you’re doing it. This exercise will have your tummy muscles burning in almost no time so only do a few repetitions to start off with.

So there you have the 6 best exercises for giving you a toned and trim tummy and getting rid of those love handles and your baby belly forever.

Posted by admin - June 27, 2012 at 1:44 pm

Categories: Flat Stomach Exercises   Tags: , , , , , , ,