ABS FOR BUSY WOMEN: 6 CORE-TIGHTENING EXERCISES

| October 10, 2023 | Bodybuilding and Fitness Nutrition | No Comments

For busy women juggling multiple responsibilities, finding time to work on their fitness goals can be a challenge.

However, taking care of your core and strengthening your abs is crucial for overall health and well-being. In this article, we will present six core-tightening exercises specifically designed for busy women.

These exercises are efficient, effective, and can be easily incorporated into your daily routine, helping you achieve a strong and toned core without sacrificing precious time.

Knee-to-elbow plank

  • First, you need to start in a standard plank position, with your palms firmly planted on the floor, and then maintain a straight line from your shoulders to your heels by engaging your core muscles.
  • Next, your feet should be hip-width apart and then you should lift your right leg two or three centimeters off the ground and bring your right knee toward your right elbow while keeping your hips as stable as possible.
  • Then, you have to return your right leg to the ground and repeat on the left side.

Plank with leg raises

  • Adopt the push-up position but with the weight on your forearms instead of your hands.
  • Contract your abs, squeeze your glutes , and keep your body straight from head to heels.
  • Now lift your right leg and hold that position for 1 second.
  • Lower your right leg and raise your left leg.
  • Continue alternating back and forth for the prescribed time or repetitions.

Sit-ups with parallel arms

Partial Sit-Up
  • Lying on your back, raise your upper body, with your arms extended and parallel.
  • Then return to the starting position.

Weighted hands-to-knees crunches

  • While you are lying on your back, take the weight and lift it towards your knees, while also bringing them towards the weight.
  • Exhale and lower your arms and legs toward the floor, keeping your lower back in contact with the mat.

Eagle Crunches

  • Lying down, get into eagle pose (arms and legs intertwined as in the image).
  • Do an upward contraction, bringing your elbows closer to your knees.
  • Repeat for 10 breathing cycles and then repeat on the opposite side.

Scissor crunches

  • Lie on the floor, face up.
  • We have to keep our hands behind the neck or stretching our arms along the sides. From this position we will raise the legs alternately.
  • We will perform a vertical scissor movement with them.
  • That is, up and down and in a slow and controlled manner.