Legs and Abs Workout for Female

How to transform your body from Skinny shape to Muscular Shape
How to transform your body from Skinny shape to Muscular Shape
October 8, 2018
Yoga for Strong and Powerful Body
Yoga for Strong and Powerful Body
October 10, 2018

Legs and Abs Workout for Female

For women, there is no more complicated area to train than the gluteus, abdomen, and legs. This is where fat is deposited to a greater extent and it is very difficult to eliminate it. But since everything in life has a solution, the exercises were created to put an end to this problem. The routine is specially designed to exercise this area of the body. For women, it is very important to have some buttocks and steel legs. While the abdomen should be well marked and mostly flat. This fills anyone with confidence and that is why it is one of the places that strive most in training.

The exercises you perform can be adapted to have or not machines, everything will depend on the time you have. The accumulation of fat in the abdominal area is a constant struggle for men and women who want to look and feel good with their bodies. To get a flat and toned abdomen the first step is to have a healthy diet and the second, but no less important is a strict routine of abdominal exercises that help strengthen the central area, known as “core” of your body.If you are looking for something like, then opt for these services! What is important is that at least 2 times a week you must do it. So you can get the results you expect.

Remember that all these exercises should be done once you have finished a light warm-up and stretching, then you will lie on the floor on a yoga mat or mat and begin to work your body with these 10 tricks to exercise your lower abdomen in a few minutes.

  1. Cross your right arm with your left leg

This routine is to start your day of abdominal exercise with good stretches, but especially so that your abdomen is contained as much as you can for about 10 seconds; then lower your leg, rest for 5 seconds and take a breath to raise the right.

  1. Abdominals with “scissors”

This exercise is a combination of abdominal and resistance in your legs since it will be very important that you leave one of your feet resisting 2 inches off the ground while you press with your left foot raised as straight as possible and your abdomen compressing hard, with 12 to 15 repetitions.

  1. The “army drag”

In this exercise you will move your body to the style of a soldier crawling; all your pressure will remain directed by your abdomen, which you will move along with your elbows and the tips of your feet. You must remember to keep your back as straight as possible and do this drag for 20 repetitions from back to front, followed by a break.

  1. Abdominals of the “bear”

For this exercise you will do 10 push-ups with your knees in each one, that is until you count to 20 doing this movement on the floor with your back straight and your arms 50 cm away.

  1. The curve- C

For this exercise, you will do a type of abdominal in which you will keep a ball between your knees tight, and you will raise your hands with a weight on each side, at the same time that you tighten your belly.

  1. The “factor x”

This exercise is called factor x since you imaginatively draw an X while lying on the ground; lift a dumbbell in each of your hands and do these movements for 15 repetitions on each leg.

  1. Horizontal climbing

This exercise consists of resistance; you will raise your knee until you stick it with your elbow and you will leave it suspended for 10 seconds, then you will go down and rest for another 10 seconds, until doing the same but with the other side.

  1. Legs in fall

You will raise your legs to a 45-degree angle and then lower them but without touching the floor, causing the pressure in your belly to increase. You will do this for 30 seconds and then you will rest.

  1. Cross knee abs

In the position of a lizard and with your foot flexed and firm, you will pull your right leg out slowly and return inside but crossing in front of your belly until touching your left knee ankle. You will do 15 repetitions of each leg.

  1. The heel touch

This exercise will help you work your belly and those thick hips; So, face up and with your knees bent you will touch each one of your heels with a slow but constant rhythm, especially trying to tighten your abdomen to work it with greater results.


Author Bio: Jerry James is an international lecturer, and also a content writer at Do My Assignment. He teaches in a university.

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