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In this article, we will know about 10 abs workout at home for ladies which exercise is good or which is not good for health. Also, what female abs workout we should do at home. Don’t worry we will tell you here exercise for abs for female at home.
Here are 10 Abs Workout At Home For Ladies
1. Standing Oblique Crunches: Stand with your feet hip-width apart and place your hands behind your head. Twist your torso to the right, lifting your right knee towards your elbow. 15 reps on each side Repeat on the other side.
2. Plank With Hip Dips: Start in a plank position, and then slowly lower your hips towards the ground on one side, then alternate to the other side 10 reps on each side.
3. V-Ups: Lie on your back with your arms extended over your head. Lift your arms and legs simultaneously, reaching toward your toes. do 10-12 reps.
4. Side Plank With Leg Lift: Start in a side plank position with your forearm on the ground. Lift your top leg up and hold for a few seconds, then lower and repeat on the other side. 10 reps on each side.
5. Medicine Ball Russian Twist: Sit on the ground with your knees bent and feet flat. Hold a medicine ball in front of you and twist your torso from side to side. 15 reps on each side.
6. Mountain Climbers With A Twist: Start in a push-up position and bring your right knee towards your left elbow, then alternate to the other side. 20 reps.
7. Toe Touches: Lie on your back with your legs straight up in the air. Reach towards your toes, lifting your shoulders off the ground. 10-12 reps.
8. Leg Scissors: Lie on your back with your hands under your hips. Lift your legs off the ground and cross them over each other, then switch. 20 reps.
9. Bicycle Crunches With A Twist: Lie on your back with your hands behind your head. Lift your shoulders off the ground and bring your right elbow towards your left knee, then alternate. 15 reps on each side.
10. Side Plank With A Twist: Start in a side plank position with your forearm on the ground. Reach your top arm towards the ceiling and twist your torso towards the ground, then repeat on the other side. 10 reps on each side.
So, these are the 10 abs workout at home for ladies to keep include your daily routine & keep fit & slim.
What Should Eat During Abs Workout (Female)
When it comes to nutrition during an abs workout, it’s essential to focus on fueling your body with the right types of foods to support your energy needs and help you recover from your workout.
Here Are Some Tips For What To Eat During An Abs Workout:
Hydrate: Drink plenty of water before, during, and after your workout to stay hydrated and maintain optimal bodily function.
Protein: Consuming protein before or after your workout can help support muscle recovery and growth. Good sources of protein include lean meats, fish, eggs, beans, lentils, and Greek yogurt.
Carbohydrates: Eating carbohydrates before your workout can provide your body with the energy it needs to power through your workout. A healthy source of carbohydrates is whole grains, and also, vegetables & fruits are good sources.
Healthy Fats: Including healthy fats in your diet can help improve satiety and provide your body with essential nutrients. Good sources of healthy fats include nuts, seeds, avocados, olive oil, and fatty fish like salmon.
Avoid Sugary or Processed Foods: Consuming sugary or processed foods can cause a spike in blood sugar levels, leading to a crash in energy levels and reduced performance during your workout.
Remember that proper nutrition is essential for achieving your fitness goals, including developing strong and toned abs. It’s important to consult with a healthcare professional or a registered dietitian to create a personalized nutrition plan that works best for your individual needs and goals.
What Should Avoid During Abs Exercise (Female)
When it comes to avoiding certain foods during an abs workout, the focus should be on avoiding anything that may cause discomfort or digestive distress during the workout.
Here Are Some Tips For What To Avoid During An Abs Workout:
High-Fat And Fried Foods: Avoid consuming high-fat and fried foods as they can cause bloating, indigestion, and sluggishness.
Carbonated Drinks: Carbonated drinks can cause bloating and gas, which can be uncomfortable during an abs workout.
Processed Foods: Processed foods like chips, candy, and baked goods contain high levels of sugar, salt, and unhealthy fats, which can cause a spike in blood sugar levels and lead to reduced exercise performance.
Spicy Foods: Spicy foods can cause acid reflux and heartburn, which can be uncomfortable during an abs workout.
Large Meals: Eating a large meal before an abs workout can cause discomfort and digestive distress. It’s best to consume a light snack or meal at least one hour before your workout.
Alcohol: Alcohol can dehydrate the body and lead to reduced exercise performance and recovery.
Remember that everyone’s body is different, and what may cause discomfort or digestive distress for one person may not affect another person. It’s important to listen to your body and avoid any foods that cause discomfort or negative side effects during your workout.
10 Exercises For Lower & Upper Abs (Female)
Here Are 10 Exercises For Lower Abs For Women Along With The Recommended Number of Reps:
1. Leg Raises: Lie flat on your back with your hands beneath your glutes, then raise both legs up and lower them back down, keeping them straight. Repeat for 10-12 reps.
2. Reverse Crunches: Lie on your back with your knees bent, then lift your hips up towards your chest, keeping your legs bent. Lower your hips back down and repeat for 10 To 12 reps.
3. Scissor Kicks: Lie flat on your back with your hands at your sides, then raise both legs up off the ground and alternate kicking one leg up while the other leg stays straight. Repeat for 10-12 reps.
4. Plank Jacks: Get into a plank position with your hands and feet on the ground, then jump both feet out to the side and back in. Repeat for 10-12 reps.
5. Mountain Climbers: Get into a plank position with your hands and feet on the ground, then alternate bringing your knees up towards your chest. Repeat for 10-12 reps.
6. Bicycle Crunches: Lie on your back with your hands behind your head, then bring your left elbow towards your right knee while straightening your left leg. Repeat another side for 10 To 12 reps.
7. Russian Twists: Sit on the ground with your knees bent and feet on the ground, then lean back slightly and twist your torso to the left and right, tapping the ground with your hands on each side. Repeat for 10-12 reps.
8. Flutter Kicks: Lie flat on your back with your hands at your sides, then raise both legs up off the ground and alternate kicking one leg up while the other leg stays straight. Repeat for 10-12 reps.
9. Toe Touches: Lie flat on your back with your legs straight up in the air, then reach up towards your toes with your hands, engaging your abs to lift your shoulders off the ground. Repeat for 10-12 reps.
10. Lying Leg Lifts: Lie on your side with your bottom leg bent and your top leg straight, then lift your top leg up and lower it back down. Repeat for 10-12 reps on each side.
So, these are the best exercises for upper abs female & exercises for lower abs female if you like these abs workout at home for ladies please share this article with your friends & comment with us.
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