14 workout routines for tight abs

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Women Want “Six-Packs” Too!

When you say six-pack abs, people often associate it with men but women want in on the game too. While women aren’t really after the six-pack, they do want their abs as flat and tight as possible. With Ronda Rousey’s current surge of popularity (did you see that 34-sec match?!), it’s hard to ignore how her abs make her look better than the average gym bunny.

Women don’t exactly want a fighter’s body but it’s a good model for most. The fact about abs is that it’s mostly made in the kitchen meaning if you want to get perfect abs, you do all you can to improve your diet. It could also involve losing a lot of weight or body fat but eating clean should help you get started on that path. The only thing left to do is to know the exercises that would let you get those abs.

To help you girls, we listed 14 of the best workout routines to get those ripped and tight abs even men would envy.

1. Kettlebell Swings

How to do it:

  • Begin by placing a medium sized kettlebell in front of you.
  • Hinge at the hips and reach for the kettlebell with both hands.
  • Engage the shoulders by slightly twisting them inwards.
  • Inhale, brace the core, then hike pass the kettlebell between your legs while maintaining a straight back and slightly bent knees.
  • Keep head looking at the horizon to maintain neck and back alignment.
  • Using your hips, snap the kettlebell towards the front without using your arms. The arms only play the role of keeping the kettlebell from being thrown away. Exhale at the top of the swing.
  • Do not swing higher than chest height.
  • Rinse and repeat.

2. Planks

How to do it:

  • Get to the pushup position.
  • Lower your elbows perpendicular to your shoulders.
  • Tighten your core, butt, and ensure a neutral spine.
  • Get at least 30 seconds per plank set.

3. Barbell Front Squats

How to do it:

  • Once you load the bar and choose the correct height, bring the arms under the bar while ensuring the elbows are high and the upper arm just slightly above parallel to the floor. Rest bar on top of deltoids and cross the arms. Maintain control of the bar as you do this.
  • Lift bar off the rack. Tighten the torso and push with your legs.
  • Step away from the rack. Get your legs into a shoulder width stance. Toes are slightly pointed out. Maintain a level head position at all times. This will be your starting position.
  • Inhale and lower the bar slowly by bending the knees. Maintain a straight posture with the head up. Continue lowering until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
  • Exhale and begin to raise the bar. Push the floor mainly with the middle of your foot as you straighten the legs and go back to the starting position.

4. Mountain Climbers

How to do it:

  • Get to the start of a pushup. Your neck, back, butt, and legs must trace a straight line. Spine must always be neutral.
  • Tighten your core and butt.
  • Lift one foot off the ground and drive the knee towards your chest. Tap the ground with the foot and go back to starting position.
  • Do the same with other leg.
  • Repeat as many as possible in under 10 minutes. If the form starts to break, stop.

5. Burpees

How to do it:

  • First, start by standing with proper posture. Your feet has to be shoulder-width apart.
  • Now lower yourself until your palms are touch the ground, about shoulder-width apart. The palms have to be flat on the floor.
  • Kick both your legs backward to get into the pushup position.
  • Do one push up then quickly reverse your legs back to the squat position and perform a jump to standing position.
  • That’s 1 rep.
  • Repeat as many as you can in under 10 minutes without slouching your back or dropping the pushup form.

6. Ab-Wheel Rollout

How to do it:

  • With both hands, hold the ab roller in place while kneeling on the floor.
  • Get into kneeling push-up position.
  • Slowly roll straight forward and stretch the body. Maintain tight core and glutes at all times. Make sure you don’t slouch. Breathe in as you do this.
  • After reaching the end point/max distance, slowly pull yourself back without using the legs. Breathe out as you do this.
  • Rinse and repeat.

7. Barbell rollout

How to do it:

  • Grip the bar with hands. Position them a little bit wider than shoulder-width.
  • Start with the barbell directly under the shoulders.
  • Just like the ab-wheel, roll the bar until you reach the max distance without breaking form then return.
  • Tighten the abs and glutes all the way. The slower, the better.
  • Keep the back straight throughout the move.

8.  Kettlebell Front Squats

How to do it:

  • Start by putting the kettlebell/s into rack position. You may use the kettlebell clean to do this efficiently.
  • Stand tall. Tighten the core. Inhale.
  • Pull the hips down while maintaining a straight back. Chest and face must be straight and up. Back is straight at all times.
  • At the bottom, pause without losing air. Then go back to starting position. Exhale.
  • Rinse and repeat.

9. Russian Twist

How to do it:

  • Lie down on the floor and place both feet under an object that will hold it in place. Legs should be bent at the knees.
  • Elevate torso and create a V-Shape with your thighs. Arms should be fully extended in front, perpendicular to the upper body. Clasp the hands. This is the starting position.
  • Twist torso to right side until arms are parallel with the floor while inhaling.
  • Pause for a second and get back to starting position as you exhale. Do the same on the other side.

 

10. Leg Raises

How to do it:

  • Lie on the floor and place hands under glutes with palms facing down. Keep legs straight.
  • Slowly raise legs perpendicular to the floor. Pause at the top then slowly lower legs to starting position.

11. Donkey Kickbacks

How to do it:

  • Get on your hands and knees. Make sure wrists are aligned under shoulders and knees under hips.
  • Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed.
  • Return to starting position and repeat up to 20 times.
  • Switch sides.

12. Pullup to Knee Raises

How to do it:

  • Get to pull up position on a pull up bar. Perform a pull up and hang. This is the starting position.
  • Raise both legs while keeping them straight. Keep them bent or raise them towards you knees first if there is difficulty in keeping them straight.
  • Tighten the abs, the glutes, and the maintain grip on pull up bar.
  • After raising, lower them to starting position and repeat.

13. Swiss Ball Crunch

How to do it:

  • Lie on an exercise ball with the lower back pressing against the ball.  Feet should be bent at the knee and firmly pressed on the floor. Upper torso should be hanging off the top of the ball. Arms should be kept alongside the body or crossed on top chest.
  • For the starting position, lower torso into a stretch position keeping the neck stationary at all times.
  • Flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. Do this while hips are stationary.
  • Arms are only sliding up the side of the legs or on top of chest during this movement. Lower back must maintain contact with the ball. Exhale as you perform this movement and pause for contraction for a second.
  • Go back to starting position as you inhale.

14. Kettlebell Windmills

How to do it:

  • You may clean and press a kettlebell overhead or snatch it and pause at the top. Choose a good weight to start with.
  • Maintain lockout form while pushing the butt out in the direction of the kettlebell.
  • Keep arm behind your back or keep them straight towards the floor to use as end point marker when it touches. Turn feet at 45 degree angle from the arm with the kettlebell.
  • Lower as far as possible without losing core tightness and arm lockout is stable.
  • Pause then reverse the motion to starting position.

Conclusion

Just like MMA isn’t just for guys, six pack abs would also be an ideal fitness goal for women. These exercises were carefully picked to make sure you get the right workout done for your “abs” day. It would be good to note that abs are really made in the kitchen and you should combine these exercises with a clean diet that not only keeps off the extra calories but also burns a lot of fat.

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