1. The 5 Best Abdominal Exercises For Women
There's probably no body part women obsess over more than their midsections. Because many
women naturally hold onto body fat -- and bloat -- in this area, it can be one of the toughest to whip
into shape.
"The muscles of men and women don't differ significantly though women tend to be longer waisted
and wider through the pelvis," said Michele Olson, Ph.D., professor of exercise science at Auburn
University in Alabama. "It's a challenge for us to develop nice flat, firm abs, especially after having a
baby or as we get older."
A challenge, but not impossible. Here Olson describes the five best ab exercises for women based on
her experience and how the "core" muscles of the abs, waist and back have responded to special
testing by exercise scientists. "Doing five to 10 of each of these moves, two to three a week, is so
much more effective than doing hundreds of crunches every day," she said.
Ball Roll Out
Why it works: Tests show that even the deepest core muscles fire up during this exercise. At the
same time, the hip muscles show a relatively low involvement so there's little risk of back injury.
Olson said this move is especially good for new moms because it helps realign and strengthen the
spine after giving birth.
How you do it: Kneel directly behind a large exercise ball with your palms on top of the ball, arms
straight. Slowly roll the ball forward and away from you, stretching your body out as you go. Roll out
as far out in front of you as you can while still maintaining balance and without losing control of the
ball.
Strength Training Video
Hold at the end point for a moment then roll back to the start. Note: If you prefer, you can use an
"ab wheel" instead of a ball.
2. Pilates Beginner "100"
Why it works: "I tested this move myself and even
though you aren't twisting spine side to side it's really
good at activating the oblique muscles on the sides of
your waist," Olson said.
How you do it: Lie on your back with your knees bent,
feet together. Lift your bent legs off the floor so that
your knees are aligned over your hips. Stretch your
arms out at your sides a few inches above the floor, palms facing down. Pull your bellybutton in
towards your spine.
Inhale, then exhale deeply as you lift your chin to your chest.
Keeping your core tight and arms rigid, pump your arms vigorously up and down a few inches; as
you do this inhale deeply through the nose for five pumps and exhale through the mouth for five
pumps until you have completed 100 pumps. As you get stronger, you can straighten your legs out.
Side Planks
Why it works: This move teaches core muscles to do a natural bracing movement; the back and abs
work together to prevent the spine from collapsing into a C-shape. According to Olson, analysis
found it to be effective and spine-friendly.
How to do it: Lie on your left side with your left forearm on the floor perpendicular to your body and
your right hand resting on your side. Stack your legs and hips and pull your bellybutton in towards
your spine. Raise your body up by straightening and lengthening the waist so that you are balanced
on your left forearm and the bottom of your left foot.
3. Hold that position for a slow count of 10. Repeat to the other side. As you get stronger, you can hold
the position longer.
Yoga Beginner Boat
Why it works: "What's nice about this one is that the obliques fire really strongly to support the
effort of the main abdominal muscles," Olson noted.
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