Lose Weight With Abdominal Exercises At Home For Women

Abdominal exercises are extremely effective to eliminate excess belly fat (lose weight). In addition, these workouts also help tremendously well to keep your stomach flat, tight and slender. But of course, you have to know which exercises you can do best. That is why we have put together 12 convenient and easy to perform abdominal exercises for you in this article.

And good news! You do not have to go to an expensive gym to train. You can do these abdominal exercises very well at home, without having to use different devices. It is recommended to have a thin, soft fitness mat that you can lie down on to do the workouts. A nice relaxed music to listen to is also included.

General remarks about the abdominal exercises
Before we start with the exercises, here are some general comments:

• Watch your breathing during these abdominal exercises. Breathe quietly and deeply.
• Just exhale when exercising! So when you have the most effort you exhale.
• Between the sets, you rest relaxed for a minute and take a relaxed breath.
• Ensure that you continue to drink between the sets.
• You may feel your (abdominal) muscles stretch, but it should not matter!
• Muscle pain is not bad and is the worst on the third day after exercise.
• If you have already practiced for that third day, you will experience less muscle pain.
• For people with (back) complaints: do not go beyond your limits. When your back hurts, you have a wrong posture during the exercises. Please read the instructions below carefully.

We also advise you to do the exercises in a place where you are not disturbed and where you have space. Do you have a separate room than that is ideal, but you can do these abdominal workouts very well in the living room as long as you can move freely?

Schedule for all exercises
Do the abdominal exercises 3 times a week and make sure that there is at least a day between them. A workout schedule that you can follow per week is:

• Week-1> 8 reps per set, 2 sets
• Week-2> 8 reps per set, 3 sets
• Week-3> 10 reps per set, 3 sets
• Week-4> 12 reps per set, 3 sets
• Week -5> 15 repetitions per set, 3 sets
• Week-6> 20 repetitions per set, 3 sets

Choose each time three or four exercises from the list below to perform. For example, you choose three of the following exercises in the first week. You repeat the first exercise 8 times, then take a 1-minute break, and you do the exercise 8 more times. Then you go to the second exercise.

From now on, you will continue to do so. In the long term, you can alternate the exercises and perform slight variations on them. After the sixth week, you will continue with 3 sets per workout and then 20 repetitions per set. If you feel very good, you can increase the number of repetitions per set.

1. The Half Banana
The half banana is one of the most popular abdominal exercises. It is a great exercise for beginners to perform. Here you can choose how far your upper body and legs want to lift.

• Lie with your back on the floor with your legs stretched out. Your feet have their points pointed to the ceiling. Reach up with your arms as if you want to grab something.
• Breathe out and lift your upper body from the floor towards your stomach. Your pelvis stays on the floor. Also, raise your left leg. Because your upper body comes up you automatically reach your leg with your arms.
• Breathe normally and hold this position for a moment. Then slowly roll back and relax.
• Repeat the exercise and change your leg at a time.

ATTENTION: You do not come to sit!

2. The V-movement
The V-movement or "V-sit" is an exercise with which you can train practically all abdominal muscles well.

• Lie on your back on the floor with your legs and feet facing the ceiling. Stretch your arms and let them point to your toes. Your shoulders are off the floor.
• Exhale and simultaneously lower your legs and your upper body in a continuous movement. You increase the distance between your upper body and lower body. Continue until you reach out with your arms.
• Then roll back in a continuous movement back to the starting position for a complete exercise.

NOTE: You do not have to touch your toes.

3. The Bicycle
The side of the abdominal muscles is sometimes forgotten at workouts. With this exercise, you focus on this group of muscles.

• Lie on your back on the floor with your hands behind your head. Bring your knees towards your chest and pull your shoulders up from the floor.
• You turn in your waist to the left towards the ground, keeping your left leg bent and your right leg stretched. Your right elbow must point to your left knee.
• Do the same but now towards your right. You always keep your shoulder blades off the ground. If you do this continuously, there will be a cycling movement.
• When it is turned to both legs it counts as 1 repetition.

NOTE: Do not bend your neck to your stomach.

4. The Easy Sit-Up
This form of sit-up is excellent to start with as an abdominal exercise when you just start.

• You lie on the floor with your back well on the floor and your knees raised. Your feet are flat here. Also, cross your arms in front of your chest.
• Breathing out and at the same time, you quickly come to an almost sitting. Touch your knees with your elbows.
• Just breathe again and return again in 3 seconds

ATTENTION: Concentrate on the feeling in your abdominal muscles and absolutely not overload your back muscles. Never put your hands together behind your neck and pull your body up on your neck! Do the exercise in a relaxed and quiet way.



5. Superman
An alternative abdominal exercise where you do not start on your back. The Superman exercise is also excellent for your back muscles.

• Start on your hands and knees. Put your knees under your hips and hands under your shoulders. Do not keep your back hollow, but certainly not too bulky. Relax your muscles.
• Exhale and simultaneously raise your right arm and left leg until they are horizontal on the floor. Your right arm and your left leg now form a diagonal with your body.
• Take a breath again, hold for 3 seconds and slowly lower back. Now do the same with your other leg and arm.

NOTE: Do not move your arm or leg sideways! This exercise also works on your back muscles. Do not be too crazy if you have back pain.

6. The Frog
An intensive workout with which you will quickly see results.

• Start with a sitting position with your legs bent. Put your hands together and hold your knees. Then slowly back down as you pull your legs up to your chest and take your shoes off the ground.
• Release your knees and then lean all the way back as you exhale and your arms stretch sideways. Extend your legs so that your shoes point upwards. You now feel the abdominals tighten as you stretch your entire body and touch the ground only with your buttocks.
• Then pull your legs back to the inner position as you breathe. Then start the exercise again.

7. Twisted Punch
In this exercise, you can use weights. If you do not have this, you can also hold two books.

• Start with a position where you stretch out on the mat, your knees a bit bent. Your feet must be flat on the ground. Keep the weights above your chest with your elbows resting on the floor.
• As you hold your hands in front of your chest, slowly make a rolling movement with your upper body, towards your knees.
• At the same time, you use your right arm to reach the outside of left knee. In fact, you rotate your upper body.
• Pull your right arm slowly back to your chest again while at the same time letting your upper body roll back to the starting position.
• Repeat again for the exercises, but then with your left arm to your right knee. After this you exchange the punches per arm. 1 punch counts as 1 repetition of the schedule.

8. The Kick
A relatively simple exercise to perform, where you can stay with.

• In this exercise, you are not lying, but you are standing upright. Also look straight ahead.
• Stand upright with your feet just flat on the floor. Then bring your right leg forward as if you are kicking but in a controlled manner. Breathe out.
• When you have your right leg completely in front of you in the kicking motion, try to touch your foot with your fingers. Extend your arm, but keep your upper body so that it stays upright.
• Bring your right leg back and do the same with your left leg. Then change the legs one by one.

ATTENTION: Certainly if you are just starting it is not necessary to touch your toes with your fingers.

9. The Pilates Role
This exercise is somewhat like a pilates workout, hence the name.

• Start with a sitting position with enough space behind you. Your knees are bent, feet flat on the ground. Extend your arms to the ceiling or the sky as far as possible. You feel to extend your spine.
• Breathe out and move your upper body backward at the same time to a fully lying position. Keep your arms fully stretched. Do this movement calmly and slowly. You really feel your stomach muscles tightening.
• After your body is on the ground, you slowly move up again with your arms stretched out above you. Breathe in while rolling up.

10. The Butterfly
With this exercise, you work on different muscles of your upper and lower body at the same time.

• Lie on your back with your legs low to the ground. You have stretched out your arms behind your head. Put your feet together and bend your knees to create a butterfly shape. Ensure a relaxed posture.
• Breathe out and then move your arms and your knees towards each other. Your shoulders come off the floor, just like your bottom of your buttocks and pelvis. This way you train both the upper abdominal muscles and the lower abdominal muscles.
• Hold the position for a moment. Then go back slowly until you are stretched out again on the floor as in the starting position. Then repeat the exercise again.

NOTE: Do this workout calmly and controlled, especially if you do little another exercise with your pelvis.

11. The Diamond
With the Diamond workout, you also train the side of your abdominal muscles well.

• Start lying on your back, with your arms stretched out behind your head. Make sure you stay relaxed.
• Put your feet together, pointing your knees to the outside, and then push your feet towards your upper body to create a diamond shape.
• In this position, move your upper body to this diamond shape, until you get upright in a kind of cross-legged position. Touch the floor in front of you with both hands. Keep your head down.
• Then slowly move back to the starting position and repeat the exercise.

12. The Inverted Crunch
This is an excellent exercise if you suffer from your back. It is also good as an alternation for the regular abdominals.

• Lie on your back. Raise your legs in the air, bending your knees properly. The soles of your shoes point to the wall. Put your arms next to you on the floor with your hands flat on the floor.
• Now slowly turn your hips from the ground and towards your chest from this position. You keep your arms and shoulder blades flat on the floor. You also just continue to look at the ceiling. You now feel good tighten your abdominal muscles.
• Hold this position for about 3 seconds. Then slowly move your hips back to the starting position. Do this controlled and quiet. Then repeat the movement.

Lose Weight With Abdominal Exercises
You train to tighten your stomach muscles and burn fat. With the course of time and of course depending on how often you train you will be able to get a tight and flat stomach super fast. The blood circulation also improves through the movements. It costs you some willpower, but no great physical strength and you will see results after a few weeks!