Eight Ab Exercises to Achieve your Desired Abs

Exercising to develop abdominal muscles is a very common trend in women nowadays. Below are some exercise tips from created exclusively for Women’s Health by Rachel Cosgrove, C.S.C.S., owner of Results Fitness in Newhall, California.

  • Plank
  • Side Plank
  • Glute bridge march
  • Lunge with rotation
  • Plank with arm lift
  • Side plank with rotation
  • Hip-thigh raise
  • Reverse lunge with single-arm press

Furthermore, a regular physical exercise program can reduce your risk of heart disease and certain cancers, according to the U.S. Department of Health and Human Services. Exercise can further improve your mental health and help prevent early death.

Research show that if you are physically active for at least seven hours a week, your risk for premature death is 40 percent less than that of someone who is inactive. Another research has shown that post-menopausal women who were overweight made significant gains in their physical and mental health by being active for just 1 hour and 15 minutes per week.

Fitness trainers advise that three types of exercise should be included in a woman’s complete exercise program. These are aerobic exercise, strength training and flexibility training.

Aerobic exercise is a type of exercise employs large muscle groups. It is typically repetitive, and continues long enough to get your heart and lungs working harder than usual. The most usual and popular examples of aerobic exercise are dancing, biking, running, and swimming. A fundamental health benefit of aerobic training is that it increases oxygen use and helps with blood circulation to all of your muscles, including your heart.

Strength training exercise is intended to build muscle and increase strength. Strength training exercises target muscle groups in the arms, legs, chest, and stomach by using free weights, weight machines, push-ups, or sit-ups. Strength training has been shown to trim down body fat and boost muscle mass and metabolism. Furthermore, it may improve blood pressure. Experts advise to allow a day off between strength training sessions to give your muscles ample time to recover.

It is known that stretching and range of motion exercises both work to increase flexibility. For older women, flexibility exercise is a type of exercise that is integral to staying limber, and for preventing stiffness. Stretching is something you can do every day without any equipment, though many women enjoy taking yoga classes for this purpose. You should also include stretches as part of the cool-down period after strength training and aerobics. This is because muscles need to be warm in order to best stretch them. Advantages of improved flexibility include better balance, better range of motion, and reduced risk of injury.

If you have never followed an exercise program before, experts advise to start gradually. It is always best to consult a fitness expert first. Also, if you have any medical issues or physical disabilities, or if you are significantly overweight, you should talk to your doctor first. It is important to figure out what type of program is best for you before you get started. There are various fitness facilities and trainers who can explain to you how to start exercising safely.

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