Ab Exercises for Girls
The bird dog exercise is great for a beginner looking to strengthen her abs. Begin this exercise on the ground on all fours. Keeping your back flat, alternately raise one arm and one leg out. Hold this position for five to 10 seconds, then return to start and repeat with the other limbs. You can do this exercise for 2 to 3 sets of eight to 12 repetitions. This exercise works the abdominal muscles and the obliques — the muscles on the sides of your torso. For this exercise, you will need a weight or medicine ball. Start in the kneeling position with one knee down and the other up. Take your weight in both hands and position it down and on the outside of the knee that is up. Slowly raise the weight diagonally across the body and up over your head, then return to the starting position. Be sure to repeat on both sides and perform 2 to 3 sets of 10 to 12 repetitions. This exercise is great for working the upper and lower abdominal muscles. However if you have osteoporosis, you should not do this exercise. Start by lying on your back with your legs straight out and your hands behind your head with fingers interlaced. Reach your chest up so that your shoulder blades come just off of the floor and at the same time, bring one of your knees in to your chest. Return back to the starting position and do it again using the other knee. You can repeat this exercise for 2 to 3 sets of 10 to 12 repetitions per side. This exercise works the abdominals while keeping the back supported. You will need a large exercise ball. Start seated on the ball with your arms crossed over your chest. Slowly and in a controlled manner, walk your feet out in front of you so that your back inches down the ball. Stop when your torso and thighs are flat, be sure to keep your butt elevated. Slowly walk your feet back toward the ball and return to the starting, seated position. You can repeat this exercise for 2 to 3 sets of 8 to 12 repetitions.Bird Dog:
Hay Bailer:
Bicycle Crunches:
Supine Walk Outs:
