Effective abdominal training for women!

Looking for inspiration for a tummy workout? I've got one for you! Abdominal strengthening is key for overall body strength, stability and aesthetics. Remember, you won't burn belly fat by exercising your abs. It's important to be in a caloric deficit to make the fat disappear. Therefore, work out your abs regularly, stick to your diet and get enough exercise. The abdominal muscles are similar to other muscles and you really don't need to exercise your abs every day. You just need to do 1 - 2 times a week, depending on how your training split is stacked. Preferably include 3-5 exercises for different parts of the abdomen.

In this article I will show you my 5 favorite and effective exercises to strengthen your abdominal muscles, which you can include in your training plan, when this exercise does not take much time. In fact, let's do a round of all these exercises in a row without taking a break. We're going to do this 3 times, so three sets in total, and we're not looking at reps, we're going to do all the chny exercises for 30 seconds. Here we go!

Dead bug

1. Start with a dead bug. Take dumbbells, lie on your back, arms extended perpendicular to the ground, bend legs so they are at right angles at the knees and hips. Inhale, clench the middle and slowly extend one arm behind the head and the opposite leg towards the ground. With an exhale, we go to the starting position and switch sides. Throughout the exercise, we keep our hips on the mat and focus on activating the muscles. If you're a beginner, I recommend learning this exercise without weight first and concentrating fully on technique.

Knee extensions in a barefoot squat

2. Now let's move on to the exercise knee extensions in the squat position. The starting position is upright, as with the push-up. Our arms are extended, our palms are on our bare feet and we make sure they are under our shoulders. We brace our abdominals, do not bend at the hips, feet shoulder width apart, head in extension of the spine, do not twist at the hips and draw one leg in with the exhalation towards the chest. Return to the starting position and draw the other leg in. If you are a beginner, you can do this exercise without the barefoot.

Rotation in sitting

3. The next exercise is a seated rotation. This exercise is my top 1 for oblique abdominals. Take a weight, sit on the floor in a slight crouch, lift your legs off the ground and perform a sideways rotation in your torso with an exhale and backwards with an inhale. We alternate sides, concentrating on keeping the legs in the same place and not moving side to side. For beginners, I recommend doing this exercise with your feet on the ground or without weight.

Sed-lehy

4. The penultimate exercise here is the sit-up. Lie down on the mat, bend your legs at the knees, take the weight in your outstretched hands. We inhale, with an exhale we rise up and our arms are pointing above our head. With an inhale, we go back to the starting position. Again, we keep our hips on the mat, not holding our breath, but breathing regularly. In this exercise, there is also a load on the arms and if you cannot keep your arms stretched all the time, feel free to place them on your chest and just concentrate on your abdomen.

Plank with balloon and bosu

5. The last exercise is the plank with balloon and bosu, which is for more advanced, so if you are a beginner, you can do this exercise on a mat or with one balancing aid. The position is upright, keep your hands under your shoulders, brace your abs, hold and breathe. The head is in extension, looking down and not bending at the hips.

Conclusion:
It is important to remember that abdominal exercises should be part of a comprehensive training program for the entire body. When exercising, focus mainly on proper technique and gradually increase the difficulty of the exercises to avoid injury.

Interesting side note - Why is it difficult to lose fat in the lower abdomen? A lot of women struggle with this. Having a bigger lower tummy is normal for women, as the fat there protects our genitals. Of course, genetics play into it, which we can't control, but there are a few tips on how to make the lower tummy smaller:

1. Be in a calorie deficit
2. Eat nutritionally complete meals
3. Watch your sleep patterns
4. Exercise your midsection
5. Be patient, everything takes its time

+ Super Greens Pro from Czech Virus helped me with my flat tummy. I was often bloated after every meal and since I've been using this product, I feel great. They are great for digestion, nice skin, bloated tummy and boost immunity. Definitely give them a try!