If you’re looking to build a strong and toned midsection, a targeted abs workout can help you achieve your fitness goals. By incorporating a variety of exercises that work all areas of the core, you can build strength, definition, and stability in your abs.
In this article, we will discuss a crazy abs workout for women that targets all areas of the core. We will cover exercises that can be done at home or in the gym, and provide tips on how to progress and modify each movement for your fitness level.
- Plank Variations
The plank is a classic exercise that targets the entire core, including the rectus abdominis, obliques, and lower back muscles. To perform a basic plank, start in a push-up position, with your hands shoulder-width apart and your feet hip-width apart. Lower down onto your forearms, keeping your elbows directly under your shoulders. Engage your core and hold this position for 30-60 seconds.
To make the plank more challenging, try incorporating these variations:
- Side plank: Start in a plank position and rotate onto one side, lifting your top arm towards the ceiling. Hold for 30-60 seconds and switch sides.
- Plank with knee tucks: Start in a plank position and bring one knee towards your chest, keeping your hips level. Alternate legs for 10-20 reps.
- Plank with leg lifts: Start in a plank position and lift one leg off the ground, keeping your hips level. Hold for 5-10 seconds and switch legs.
- Russian Twists
Russian twists are an effective exercise for targeting the obliques, or side abdominal muscles. To perform a Russian twist, sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly, keeping your back straight and your core engaged. Clasp your hands together in front of your chest and twist your torso to one side, tapping your hands on the ground. Twist to the other side, tapping your hands on the ground. Repeat for 10-20 reps.
To make the Russian twist more challenging, try incorporating these variations:
- Weighted Russian twists: Hold a dumbbell or medicine ball in front of your chest as you twist.
- Leg raises: Lift your feet off the ground and keep them elevated as you twist.
- Bicycle Crunches
Bicycle crunches are a dynamic exercise that target the rectus abdominis, or the “six-pack” muscles. To perform bicycle crunches, lie on your back with your hands behind your head and your knees bent. Lift your shoulder blades off the ground and bring your left elbow towards your right knee, while straightening your left leg. Twist and bring your right elbow towards your left knee, while straightening your right leg. Continue alternating sides for 10-20 reps.
To make bicycle crunches more challenging, try incorporating these variations:
- Weighted bicycle crunches: Hold a dumbbell or medicine ball in your hands as you crunch.
- Double leg lifts: Keep both legs straight and lift them off the ground as you crunch.
- Mountain Climbers
Mountain climbers are a dynamic exercise that targets the entire core, as well as the shoulders and legs. To perform mountain climbers, start in a plank position and bring one knee towards your chest. Quickly switch legs, bringing your other knee towards your chest. Continue alternating legs for 30-60 seconds.
To make mountain climbers more challenging, try incorporating these variations:
- Spider climbers: Bring your knee towards your elbow instead of your chest.
- Cross-body climbers: Bring your knee towards the opposite elbow instead of the same-side elbow.