Nutrition Exercises, Programs and Advice -Vicodella Forma


Being a woman and having abs is not incompatible, far from it!

Wearing abs when you are a woman allows you to have a sexy and athletic figure.
In order to achieve this result, it is important to consider two elements: exercise and food.

Unfortunately, one cannot go without the other. You can do all the abdominal exercises you want, if they are covered with a layer of fat, you will never see them and your efforts will be wasted.

Here is a special bodybuilding article for women who will introduce you first best exercises for women, with an abs training program for each level, as well as all my diet tips to lower your fat percentage to lose weight and get sexy abs.

The best abdominal exercises for women

There are hundreds of abdominal exercises if you consider all possible variants of each exercise.

I have selected the 15 best exercises for women which allows you to work all the abdominal muscles:

  • The transverse muscle of the abdomen
  • The right muscle in the stomach
  • The inner oblique muscle in the abdomen
  • Pants outer oblique muscle

I have classified the exercises into 3 different categories:

  • Beginner level abs
  • Mid-level women's abs
  • Women's advanced abs

At the end of the workout list, I will show you a full abs workout for each level.

Beginner Level Exercises

These abdominal exercises are perfect if you have not trained for a long time and want to get back into the sport carefully.

The folding arms are extended on the knees

The mantle exercises are excellent for strengthening the deep abdomen that supports the spine.

They both allow you to strengthen the abdominal-lumbar strap for a more toned abdomen, and will help fight back pain very effectively.

The knee board is an excellent beginning band to begin after a period of stopping or if you are overweight.

Part of the abdomen worked:

  • Transverse muscle of the stomach.

Implementation Tips:

  1. Stand on the floor on your knees
  2. Extend your arms by placing your hands at the shoulder level
  3. Keep your knees and pelvis shoulders in line
  4. Tighten your belly during the exercise, without interrupting your breathing

Side sleeves on the knees

The lateral sheath of the knee also makes it possible to focus on the deep muscles thanks to its work in isometry.

Part of the abdomen worked:

  • Internal oblique muscles of the abdomen.

Implementation Tips:

  1. Stand on the floor on your knees
  2. Sit aside by leaning on your elbow and placing your other hand on your hip
  3. Keep your knees and pelvis shoulders in line
  4. Tighten your belly during the exercise, without interrupting your breathing

Rolled alternative pelvis

This abdominal exercise is ideal for beginners who want to strengthen the abdomen without the risk of injury.

Part of the abdomen worked:

  • Right abdominal muscle.

Implementation Tips:

  1. Stand on the ground on your back
  2. Bend your knees at 90 ° and keep your feet on the ground
  3. Take the left knee up to the chest level and return to the starting position while trying to control the movement, then do the same with the other leg
  4. The lower back should always be in contact with the ground

Hælknapp

This exercise is ideal for dieting and strengthening the slanted abs.

Part of the abdomen worked:

  • Oblique muscles outside the abdomen.

Implementation Tips:

  1. Stand on the ground on your back
  2. Bend your knees at 90 ° and keep your feet on the ground
  3. Peel the shoulders off the ground and alternate with the hand alternately the left heel, then the right heel
  4. The shoulders are loosened for the duration of the movement, and the abdomen remains composed

Crunch

This movement is undoubtedly the most well-known abdominal exercise, yet it is often poorly performed …

Part of the abdomen worked:

  • Right abdominal muscle.

Implementation Tips:

  1. Stand on the ground on your back
  2. Bend your knees at 90 ° and keep your feet on the ground
  3. Place your hands at the ear level, but not behind your head to avoid helping yourself by pulling your neck
  4. Peel the shoulders off the ground a few centimeters by maximally pulling the abdominal cavity, holding the position for a second and returning to the starting position

These 5 abdominal exercises are perfectly suited for beginner women who want to build their abdomen to have a firmer and more toned waist.

Mid-level exercises

These abdominal exercises are good if you are doing moderate physical activity and want to increase your effort in the abdominal area.

Classic tray

The classic plank is the exercise that you absolutely need to integrate into your exercise plan.
It helps to strengthen and strengthen the deep muscles thanks to their work in isometry.

Part of the abdomen worked:

  • Transverse muscle of the stomach.

Implementation Tips:

  1. Place yourself on the ground, stomach facing the ground
  2. Press the elbows on the ground and place them at the shoulder level and stretch your legs
  3. Maintain the ankle-pelvic-shoulder device
  4. Tighten your belly during the exercise, without interrupting your breathing

Arms outstretched

The extended armboard is an excellent variant of the classic board.

Parts of the stomach work:

  • Transverse muscle of the stomach.

Implementation Tips:

  1. Place yourself on the ground, stomach facing the ground
  2. Extend your arms by placing your hands at shoulder level and extend your legs
  3. Maintain the ankle-pelvic-shoulder device
  4. Tighten your belly during the exercise, without interrupting your breathing

side Holster

Lateral mantle is an exercise that may seem difficult at first, but it is one of the basic reasons for working obliquely.

Part of the abdomen worked:

  • Internal oblique muscles of the abdomen.

Implementation Tips:

  1. Stand on the ground
  2. Sit aside by leaning on your elbow and place your other hand on your hip and stretch your legs
  3. Maintain the ankle-pelvic-shoulder device
  4. Tighten your belly during the exercise, without interrupting your breathing

V-Ups

V-Ups is a very complete and extremely effective exercise to work the great court, the one that will give you the famous six pack.

Part of the abdomen worked:

  • Right abdominal muscle.

Implementation Tips:

  1. Stand on the ground on your back, legs straight
  2. Extend your arms behind your head
  3. At the same time, raise your arms and legs vertically until they are in contact, and then slowly return to the original position.
  4. The return movement must be controlled for eccentric work.

side climbs

The lateral climber is certainly one of the most complete abs exercises because it allows you to work both the deep muscles and the surface muscles.

Part of the abdomen worked:

  • Right abdominal muscle.
  • Transverse muscle of the stomach
  • Internal and external oblique muscles of the abdomen

Implementation Tips:

  1. Stand on the ground with your back, legs and arms outstretched
  2. Forward left knee to chest level, then return to starting position before doing the same with the other knee
  3. You should keep your body upright throughout the training period

These 5 abdominal exercises are ideal for women who already do regular physical activity and want to strengthen the abdomen.

Advanced level exercises

These abdominal exercises are perfect if you exercise and want more abdominal results.

pyramid Plank

The pyramid plank is a mantle exercise that will work the deep muscles of the abdomen with a dynamic movement.

Part of the abdomen worked:

  • Transverse muscle of the stomach.

Implementation Tips:

  1. Place yourself on the ground, stomach facing the ground
  2. Extend your arms by placing your hands at shoulder level and extend your legs
  3. Raise the pelvis to form an inverted V with your body and hold a natural arch with your back: it should not be rounded!
  4. Return to the starting position
  5. Tighten your belly during the exercise, without interrupting your breathing

side Stars

The lateral star cladding is a difficult exercise, but extremely effective at quickly strengthening obliques.

Part of the abdomen worked:

  • Internal oblique muscles of the abdomen.

Implementation Tips:

  1. Stand on the ground
  2. Sit aside by leaning on your elbow and place your other hand on your hip and stretch your legs
  3. Hold ankles and pelvic shoulders alignment, lift one leg and extend arms facing the ground
  4. Tighten your belly during the exercise, without interrupting your breathing

Angel Abds

Angel Abs is a more difficult variant of V-Ups.

Parts of the stomach work:

  • Right abdominal muscle.

Utførelsesråd:

  1. Stand on the ground on your back, legs straight
  2. Extend your arms behind your head
  3. Peel off the legs and arms from the ground
  4. Bend your knees to your knees at chest level, and bring your hands back to your feet at the same time, then return to the starting position.
  5. The return movement must be controlled for eccentric work.

Dynamic lateral crunch

The dynamic lateral crunch is excellent for strengthening the oblique muscles.

Part of the abdomen worked:

  • Oblique muscles outside the abdomen.

Implementation Tips:

  1. Stand on the ground on your back
  2. Bend your knees 90 ° and keep your feet on the ground and peel your feet off the ground
  3. Place your hands on the earplug
  4. Raise the bust to bring the left elbow to the right knee by rotating the trunk, and then do the same by alternating the limbs dynamically
  5. The shoulders are loosened for the duration of the movement, and the abdomen remains composed

Double crunch

The double crunch is a variant of the angel abs.

Part of the abdomen worked:

  • Right abdominal muscle.

Implementation Tips:

  1. Stand on the ground on your back, legs straight
  2. Place your hands on the earplug.
  3. Take off the ground
  4. Bend the legs until your knees are at chest level, then return to the original position without touching the ground with your feet
  5. The return movement must be controlled for eccentric work.

These 5 abdominal exercises are excellent for women who already have a good level of sports but want to emphasize work on the abdomen.

Abs workouts for women

I now present a typical sit-up session for each of the levels using the exercises presented above.

Female abs workout – Beginner level

An example of a typical session to build the abdominal muscles when you're a woman, with beginner abs exercises:

  • Plank arms extended to the knees – 4 sets of 30 seconds with 30 seconds of recovery
  • Side sleeve on the knees – 4 sets of 20 seconds per side with 30 seconds recovery
  • Alternatively pelvic ulcer – 4 series with 10 repetitions per leg with 45 seconds recovery
  • Heel Button – 4 sets of 20 heel buttons per page with 45-second recovery
  • Crunch – 4 sets of 12 repetitions with 45 seconds recovery

Perform this abdominal workout at least 3 times a week.

Abs training for women – intermediate level

Examples of a typical session to build the abdominal muscles when you're a woman, with mid-level abs exercises:

  • Classic tray – 4 sets of 45 seconds with 30 seconds recovery
  • Wrap with outstretched arms – 4 sets of 45 seconds with 30 seconds of recovery
  • Side sleeve – 4 series of 30 seconds per page with 30 seconds recovery
  • V-Ups – 4 sets of 16 reps with 30 seconds recovery
  • Lateral climber – 4 sets of 20 repetitions per stage with 30 seconds recovery

Perform this abdominal workout at least 3 times a week.

Abs training for women – advanced level

An example of a typical session to build the abdominal muscles when you are a woman, with advanced exercises:

  • Pyramid board – 4 sets of 16 repetitions with 20 seconds recovery
  • Lateral sheath in star – 4 series of 30 seconds per page with 20 seconds recovery
  • Angel abs – 4 series with 16 repetitions with 20 seconds recovery
  • Dynamic lateral crunch – 4 sets of 16 repetitions per page with 20 seconds recovery
  • Double crunch – 4 sets of 30 repetitions with 20 seconds recovery

Perform this abdominal workout at least 3 times a week.

My dietary advice for visible abs

You know now best abdominal exercises for women depending on your level.

Parallel to sports training, it is important to follow a healthy diet with balanced meals to reduce fat.

As you can see in the image above, you need a maximum of 20% body fat to see abs.
Beyond that, they will unfortunately be hidden under a layer of fat.

To read: How to calculate the percentage of fat mass.

To be drier and more defined, here are a series of tips you can follow to prepare a diet plan tailored to your goals:

  1. Begin by calculating the amount of calories daily you need.
  2. Distribute your macronutrients properly: proteins, carbohydrates and lipids.
    Personally, I recommend (for an athlete) 25% protein, 40% carbohydrates and 35% lipids.
    Be careful not to abuse protein for your health.
  3. Choose protein sources correctly favors lean sources: chicken breast, turkey breast, egg white, fish …
    Animal fat, consumed in excess, promotes weight gain and the development of cardiovascular disease.
  4. Select sources of low glycemic index carbohydrates.
    These foods will prevent a sudden rise in blood sugar, which usually leads to weight gain and can lead to type 2 diabetes in the long term.
    For better health, choose a sugar-free diet.
  5. Choose unsaturated fatty acids with saturated fatty acids when preparing particularly good oils.
  6. Eat the right foods to lose weight …
    > Food to eat to lose weight
    > Foods to Avoid to Lose Weight
  7. Don't skip breakfast, it is one of the most important and important meals of the day!
    Eating a balanced breakfast is important to start the day with a lot of energy.
    > Discover healthy breakfast recipes for a whole week!
  8. Water helps you lose weight! Drink at least 1.5 to 2 liters of natural water per day.
  9. Dietary fiber is very important to fight constipation and increase the satiety rate of a meal.
    Eat high fiber foods every day.
  10. Treat yourself once a week!
    A cheat meal can boost your metabolism and do a lot of moral good …

Another very important thing: be patient!
The results will not happen overnight and you must be consistent and determined to have good results. abs, especially if you are one woman.

If you want a personal program to reach your goal, contact me directly!
I would love to help you!

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