5-Minutes Women Abs Workout

Hello there. For women abs, here-under is a complete workout.

If you cannot manage to do full abs workout try this 5 minutes abs workout.

It is amazing how a full session of abs workout can be done in just 5 minutes. You can do it anytime you want to, i.e. before breakfast, in the evening, night or anytime you are free and it surely produces some results.

5 minutes exercise may seem so small but it is way better than so many 30 minutes or even 1 hour long abs exercises and I mean it. Some people really like to do exercise in a slow pace and with rest intervals and those people may not like to adopt this, but it really is OK. This exercise is basically for those who are unable to manage their time to do long exercises, but even then you cannot deny the significance of 5 minutes workout. Now let me cut the discussion and move on to the procedure.

First of you need some essential elements before you try this workout like high pain tolerance, increasing the strength such that these 5 minutes seems like 20, learn to concentrate on your abs muscles and a perfect technique throughout the process. If you can manage to hold on to all these elements, then this is the right and only exercise you need.

First of all don’t ignore to rest and give yourself a break while adopting this routine. Also, eat protein-rich diet and keep an eye on calories because a fat layer can make great abs look really bad and chubby.

5 Minutes Women Abs Workout

  1. Warm yourself up a little before doing this workout.
  2. Take a 5 or 10 kg weight, place it on your chest and perform one set of crunches.
  3. Now remove the weight off your chest and perform another crunches set.
  4. Repeat the process a little bit faster than the normal workouts.
  5. Repeat steps 2 and 3 for three minutes.
  6. Take small breaks (I mean small and very small indeed).
  7. Spend the last of the 5 minutes doing the crunches as fast as possible without giving up the procedure.
  8. Now Warm yourself down.

Try this, I promise it will really help you out and leave me a comment if you like it.

Some of the best Exercises for Women Abs

The Bicycle Exercise

The Bicycle exercise is often considered as the best stomach exercise for women abs. It is done in the following manner:

1. Lie down on the floor and press your lower back on the ground.

2. Put your hands behind the head but don’t grab your neck. Now lift your knees up and keep them at an angle of 45 degrees.

3. Do bicycle paddle motion with your legs and tap right elbow with left knee and left elbow with right knee.

4. Relax and breath throughout the exercise but in intervals.

Exercise ball crunches

1. Place your hands behind the ears and sit on a Swiss ball.

2. Move your legs like walking while resting your upper body, but keep your balance on the Swiss ball.

3. Expand your legs to get better support.

4. Inhale and contract the abdominal muscles.

5. Slowly raise your shoulders but be careful not to put any twist in the neck.

5. Now try to feel the thighs, butts and abs doing their work.

6. Stay still.

7. Rest for 30 seconds and do another set. Do as many sets as possible.

Older Women Abs / Exercises for Older Women

Women abs especially in old ladies are real pain these days. While you start getting old, it becomes more necessary to carefully choose exercises to fit your needs and body requirements. Belly fat is the most serious cause of health infirmities in older women. Regular physical work, better diet and abs strength program 2 to 3 days a week improves the health of women over 50 and helps them in maintaining a healthy belly. Here are some recommended exercises for older women abs:

1) Crunches alongwith Rotation

For the upper women abs, crunching with rotation is a good exercise. Adding rotation targets the oblique. If these exercises are performed properly they are easy. Don’t add free weight or stability ball while doing these exercises as it will make things quite difficult for you. Lie back, keep your knees bent and put your hands behind ears. Relax the neck, shoulders and upper area. Push your back to the floor and breathe out. Slowly crunch up until the shoulder clear the floor. Twist towards right and twist back to center while lowering yourself to the floor slowly, as you breath in. Now crunch back upwards and this time twist towards the left side. Go back to the floor and start again with 5 reps each side with exchange. Do two sets of 12 reps.

2) Planks

Planks strengthen your upper body part and abdomen. There are some customized versions of this exercise which are less tough on wrists and shoulders. Lie back on the stomach and bring forearms under your chest together. Grip your both hands and push up so that your body rests on your toes and forearms. Don’t raise your hips higher than shoulders and also don’t let your body to swing backwards. Your upper body must be above your arms. Grasp your abs & gluts and hold yourself. Don’t forget to breathe. Keep this position as long as you can and go up to sixty seconds.

3) Reverse Crunches

Reverse crunches relate to lower abs. While doing this exercise, lie on the back while knees are bent, keeping your feet flat on floor, arms on the sides while flatting your lower back. Now raise your knees above your hips. Just keep them bent. Now lower legs towards floor but keep your back as much flat as possible. Breath out as you lower the legs and breathe in as you raise them back up. Do this ten to twelve times and in 2 sets. If you find it difficult then lower only one leg at a time.

Hope you like these exercises. Will be back with more.

Are you bored to the gym?

Friday, October 15, 2010

Everyone now, then I capture myself stuck in the same routine and my training begins to get a bit of metal.  I know that this is beginning to occur when it gets easy to miss my regular workout.  Recently, I noticed that it had happened when I spoke readily myself going to the gym almost 2 weeks right.  Clearly, something needed to change.  Therefore some ideas that I use from time to time just to spice up my training.  Give them a try, and I am sure you will find a few new excitement to your workout so.

Edit your entry! 

It's a small change to most others that you can do, but a way for pimenter training from time to time is to change the way you are gripping bar dumbbell exercises or my favorites machine.Un attack is palm handle.  In fact, I have read several articles fitness trainers and other professional athletes who suggest on exercises such as the press from bench, you should only use a handful of palm. 


  So what's a handful of palm?  We are going to use for example for the palm grip bench press.  Many of us were committed by using a handful of standard on this exercise, myself included.  A handful of standard would be where you wrap your hands around bar as if you now have a baseball bat.  If you want a more effective bench press, do not try wrapping your thumb around of the bar.You think that you will lose some stability by this, but I never had this problem.You have to bend a little more of your wrist to offset or reduce the weight just a peu.Le main advantage of using a handful of palm on such an exercise is that by putting your thumb in this position, you reduce the amount of effort that your forearms will in .donc exercise, you chest muscles and tricep must work even more difficult to lift.  Try it, and I am sure you will notice a difference next time you perform a bench press. 

  Try Trisets! 

  You've probably heard of super games, where do you exercise two consecutively without rest between the two.  Have you ever tried three different exercises?  This works very well with bicep exercises.The advantage to a triset with a workout bicep, is it allows hitting the really hard bicep in three different ways.Here is an example of a bicep triset: standing dumbbell loops, loops inverse.Vous dumbbell hammer, loops note also in this sequence that you should change your handle with each set of the triset.Il is the best way to use a triset.Here is an example of a triset with triceps: directly tray cable rope cable end push final push, reverse pushdowns cable.Again, the key here is to change the handle on each exercise.These try, and I am sure that feel you a new pump in what part of the body with what you do!

You change the Split!

You follow the same routine split for two long? your routine split A consisted of chest and triceps, back and biceps or something similar for several months? try reversing your division or do a day 5 split instead of 3 jours.Faire splits the biceps, back and triceps just to mix a little chest.

Some ideas of basic, but its always a good idea to mix your routine continue.De based this way, you can keep your body guessing and adapt to changes in the stress you place on your muscles.



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