Ab Workouts for Women you can Do at Home
Strong abs are extremely important for daily life and sports, especially for women. However, much about what is written about abdominal training is misleading or completely false.
First of all there needs to be a distinction made between getting strong abs and revealing your abdominals. Getting stronger abs is very important if you wish to improve your daily life functions.
Everything from shoveling the snow, carrying the groceries, lifting a baby, or lugging luggage up the steps stress the abdominal region. The stronger your abs, the better you’ll be able to perform these movements.
Aesthetic abs, or a stomach that looks good isn’t as important (in my view). I personally feel that it is important to be efficient in life, then it is to look good.
However, training at a high intensity level will certainly help you drop fat and build lean muscle mass. Depending on your goal, you can take your fat loss further by implementing sound nutritional strategies.
Regardless of your goals, you can easily train your abdominals in the comfort of your own home. Most abdominal movements can be performed with just your bodyweight.
But for more options, you can also use dumbbells, kettlebells, medicine balls, resistance bands, barbells, and…the list can go on and on. But, your home gym should at least have a pair of adjustable dumbbells.
Sample Abdominal Strength Workout for Women
Exercises
Bodyweight Squat - As mentioned earlier, to develop stronger abdominals, you want to perform lots of exercises that indirectly stress the region. The bodyweight squat is one such movement.
Standing Dumbbell Shoulder Press – Almost any standing movement will stress your abdominals. Most people don’t realize how much abdominal strength is required to push something over their heads.
Dumbbell Bent Over Row – To place greater stress on the abdominal region, perform the movement with a dumbbell in each hand, with your body bent forwards at 45 degrees.
Workout
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Bodyweight Squat – 3×10, 60 seconds rest between each set – work up to 50 total repetitions per set
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Standing Dumbbell Shoulder Press, 3×10, 60 seconds rest between each set – add weight to make the movement more difficult -
Dumbbell Bent Over Row, 3×10, 60 seconds rest between each set – add weight to make the movement more difficult
Sample Abdominal Aesthetic Workout for Women
The workout above will help you develop a stronger core region. Once you’ve built up your strength and developed some muscle mass, you can start to reveal your abs.
My suggestion is to perform interval training. And interval workout is where you perform an activity at a high intensity level for a short period of time, and follow up with a period of low intensity training.
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
My favorite activities include shadowboxing, jump roping, and sledge hammer swings. But you can also do sprints and cycle sprints. Choose an exercise and use the following interval workout:
Perform 5 rounds of:
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30 Seconds High Intensity Training
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90 Seconds Low Intensity Training
- Start off with a 2 minute warmup and end with a 2 minute cooldown. Work up to 10 rounds, then reduce the low intensity training portion to 75 seconds.
- Continue in this manner, reducing the low intensity portion by 15 seconds until you are able to perform 30 seconds of high intensity training followed by 30 seconds of low intensity training.
I’m just giving you a sample workout here, and leaving a lot of planning for you. If you want a full training plan, then you should check out the Gladiator Body Workout.
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