Ab Workouts For Women
This ab workout for women doesn’t contain your boring stomach exercises. This is a full body workout that works your abs hard indirectly, and promotes a good metabolism! The 3 exercises are:
1) Dumbbell Rows.
2) Squats with Barbell.
3) Mountain Climbers
3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of repititions.
Start dumbbell rows in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. You should really feel this in the abs!
Front squats are done similar to back squats. However, the main difference is that the barbell is in front of your body on the front of your shoulders, instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.
Front squats usually take a little practice at first, so you may want to seek a professional trainer at your gym to help you in getting the correct form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you’ll feel this one in the abs A LOT.
Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of looks like climbing a mountain, while remaining flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This addition really makes it a full body exercise and MUCH more difficult than standard mountain climbers.
After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each “tri-set” before repeating.