Weighted Ab Workout

female muscles abs workout

Abdominal workouts are a great way to flatten your stomach, but if you really want to strengthen your core and have visible abs then I recommend adding a weighted ab workout to your weekly routine.

Complete 10-12 reps of exercise A. Without resting move straight on to exercise B and perform as many reps as you can until failure. Without resting move on to exercise C and perform as many reps as you can until failure. Rest 2 minutes before repeating two more times.

 

A. Landmine 180 10-12 Reps (as heavy as you can go with good form)
10-moves-for-a-killer-six-pack-landmine-400x300

B. Cable Crunch to failure
kneeling-cable-crunch

C. Hanging Leg Raise to failure
hanging-leg-raises-ryan-20062012-de

 

Rest 2 minutes and repeat two times before moving on to the next circuit.

 

D. Cable or Dumbbell Wood Chop 10-12 reps
Circuit-One-Woodchop

E. Weighted Leg Lift to failure(stability ball between feet or ankle weights)
7.-sb-leg-lifts-420x420

F. Plank Hold to failure (advanced exercisers can add a weight plate onto their back)

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Remember to always warm up and cool down before and after exercise to help prevent injury. You want to lift as heavy as you can while still maintaining proper form. You only want to be able to complete the prescribed number of reps. If you are performing 10 reps and you reach 10 and feel like you could have done 5 more, then you need to increase your weight. If you want to know how to perform a certain exercise, you can find it here.




Six Pack Abs Workout

Are you looking for a complete core workout that will help you build strong toned abs? Check out this great six pack abs workout for women!

All exercises are 4 sets of 8-12 reps.
Complete all sets of one exercise before moving on to the next.

1. Landmine 180 (can also be done kneeling)

10-moves-for-a-killer-six-pack-landmine

2. Hanging Leg Raise

hang-knee-raise

For more of a challenge, keep your legs straight

hanging_leg_raises_female_i5

3. Cable Crunch

Can also be done standing or sitting.

kneeling-cable-crunch

4. Stability Ball Knee Tuck

Stability-Ball-Prone-Knee-Tuck-622x485

For more of a challenge, keep your legs straight.

SwissBallPike

Remember to always warm up and cool down before and after exercise to help prevent injury. You want to lift as heavy as you can while still maintaining proper form. You only want to be able to complete the prescribed number of reps. If you are performing 10 reps and you reach 10 and feel like you could have done 5 more, then you need to increase your weight. If you want to know how to perform a certain exercise, you can find it here.




Build Strong Abs

We all want a flat and toned stomach, but as you should well know doing ab exercises alone will not get you a flat stomach.  Doing ab exercises will build up your abdominal muscles, but you will not see these muscles until you reduce your over body fat percentage. You do this by eating a clean diet combined with strength training and cardio. For some people it all comes down to genetics (where your body fat is distributed), some people store more body fat in their abdominals which can make it harder to get a flat stomach, but this does not mean it isn’t possible! You just have to be consistent, eat clean and work hard. Below is an ab workout I have put together that will help you to strengthen and sculpt your abs. Enjoy!
Perform 3 sets of 15 reps

Bicycle Crunch
Leg Raise (lying, hanging or on the leg raise stand)
Crunches
Stability Ball Knee Tuck
Kneeling Cable Crunch (if you have access to a machine, otherwise you can skip this)
Planks – until failure

Rest between sets: 30 seconds

Remember to always warm up and cool down before and after exercise to help prevent injury. You want to lift as heavy as you can while still maintaining proper form. You only want to be able to complete the prescribed number of reps. If you are performing 10 reps and you reach 10 and feel like you could have done 5 more, then you need to increase your weight. If you want to know how to perform a certain exercise, you can find it here.