Women can perform the best workouts to lose weight. If you want to work with your muscles and get rid of fat, you are in the right place. In today’s article, I will tell you about the best workouts to lose weight for women. I will talk about a large number of exercises you can do at home and in the gym. So, read this article thoroughly so that you understand these workouts and choose the best ones. Read on!
The Best Workouts to Lose Weight
There are many exercises that can help you lose weight quickly. However, it is not easy to perform all of them. That’s why I have created a plan for women who can use them lose belly fat and improve their bodies.
Day 1: upper abs workout + whole core
In the first workout, we will work on the upper part of the rectus abdominis muscle, which forms the coveted 6 cubes. However, a flat stomach depends not only on working out the abs, but also on the general fitness of the core muscles. Therefore, the first day of the program also includes exercises to strengthen the entire corset muscle.
Basic Crunches
Lie on your back, place your hands behind your head and bend your knees. Now tear off the head and shoulder blades from the floor, twisting in the body. Keep your lower back, pelvis and feet firmly pressed to the floor. Perform crunches with maximum amplitude until a burning sensation in the upper part of the press. The classic abs exercise effectively works and strengthens the rectus abdominis muscle. You can do 10-12 reps.
Crunches with arms
Lying on your back, raise your legs without bending them at the knees. Straighten your arms and place them behind your head. Spread your arms out to the sides while lifting your shoulder blades off the floor, as in classic crunches. Touch your knees with your hands and again spread your arms across the sides. Now, return to the starting position. The exercise covers not only the rectus abdominis muscle, but also the oblique muscles, and also strengthens the entire core. It is one of the best workouts to lose weight for women.
Crunches with hands on Chest
Staying on your back, bend your knees and place them randomly. Fold your arms across your chest and lift your lower back off the floor while doing body raises. In this case, the pelvis and feet are in a stable position. You can do this at the expense of the abdominal muscles. Such body lifts will help to pump not only the top of the press, but also the entire crust. The arms crossed on the chest relieve the load a little, the advanced ones can put the arms behind the head. Again, this is one of the most effective workouts to lose weight.
Plank on the elbows with a twist
Stand in a plank on your forearms, making sure that the elbow joints are exactly under the shoulder joints. Do not sag in the lower back and do not lift the pelvis up. To do this, keep your core and abs in tension. Lift your right hand off the floor and turn to the right. You can put your hand on the waist, do not lift your feet off the floor. Go back to the elbow plank and turn to the left. Now, lift your left arm off the floor. The plank is one of the best workouts to lose weight for women. Make sure you do it as part of your abdominal workout at home.
Day 2: Lower Abs Workout
The press is a single rectus muscle that runs along the abdomen. I recommend you to train it pointwise to achieve the best results. On the second day, we will work on the lower abs to pump the lagging areas and improve the appearance of the abdomen.
Bent Leg Lowering
Lie on your back, put your hands behind your head, lift your legs up and bend at the knees. Raise your head and shoulder blades up, as in classic crunches. Now, lock the position by straining your abs. Next, in turn, lower each leg down, touching the floor, as if you are taking small steps. In this case, the press remains tense, and the body is motionless. The exercise engages the lower rectus abdominis muscle and works the oblique abdominals.
Reverse Crunches
Lying on your back, straighten your arms, bend your legs at the knees and lift up. Place your hands along the body, lower the back of your head to the floor. Perform twists, for this try to bring your knees as close to your chest as possible, lifting your pelvis and lower back off the floor. In this case, the upper part of the body, head and hands remain motionless. A classic abs exercise that will help pump your abdominal muscles and make it flat.
Scissors Press
Staying on your back, lean on your forearms and straighten your legs. Now raise your legs slightly off the floor and start making cross movements with them, imitating the work of scissors. During exercise, do not raise your legs too high so as not to reduce the load. A simple abdominal exercise strengthens the abs. It activates blood circulation in the lower abdomen. Also, it contributes to the formation of a beautiful waist line. Scissors press is one of the best workouts to lose weight for women.
Lying scissors
Lie on your back with your arms along your body. Raise your straight legs 45 degrees and cross movements in an energetic rhythm, imitating scissors. At the same time, do not lift your head, lower back and hands off the floor. Keep your feet at the same height so as not to reduce the load. Incorporate this effective exercise into your home abdominal workout to target your lower abs.
Reverse crunches
Staying on your back, arms along your body, raise your legs 45 degrees. Now do the reverse twist, bending your knees and lifting your pelvis up at the end point. Returning to the starting position, do not put your feet on the floor. However, repeat the movement again, bending your knees, and then straightening your legs. Make sure you are raising your pelvis at the top point. It is one of the best workouts for working out not only the lower abdominal muscles. Also, it is best for the entire abdomen, core and strengthening the whole body.
Day 3: Workout the Obliques and Sides
Pronounced oblique abdominal muscles look beautiful in women. Exercises from the third day of our abs workout will help to work out the problem areas of the sides and show the oblique abdominal muscles. Do them at a calm pace, remembering to keep your abs tense during the approach.
Side crunches
Lie on your side with your legs bent at the knees. Place your hands behind your head and lean back. From this position, twist the body. After completing all repetitions, roll over to the other side and repeat the exercise. Tighten your abs during crunches to ensure deep muscle work. A simple oblique abdominal exercise will help you work out problem areas and make your waist more defined.
Oblique Toe Touch
Lie on your back, arms spread apart, and legs straight. Raise your left leg up 90 degrees and reach towards it with the opposite hand. Now, twist in the body and trying to touch the foot with your palm. Do the whole set to one side, then switch to the other. An excellent oblique abdominal exercise also strengthens the rectus abdominis and improves coordination.
Bicycle Crunch
Lying on your back, put your hands behind your head. Raise your head and top of the body, raise your legs a little. Now bend your left knee and bend your whole body towards it. Straighten your left leg and bend your right leg at the knee, twisting in the body towards it. Do the oblique abdominal exercise at a rhythmic pace, keeping your lower back and pelvis on the floor. An effective exercise that builds stabilizing core and abs and improves flexibility and endurance. It is one of the best workouts to lose weight for women.
Spiderman plank
Stand in support lying, shoulder joints are exactly under the palms. Do not lower or raise the pelvis, the body is stretched out in one line. Bend your left knee and bring it to the body from the outside, trying to touch the left elbow. Come back, bend your right leg at the knee and bring it to the body, trying to touch your right elbow. Perform the exercise rhythmically while maintaining the correct plank posture. An effective exercise not only for the abs, but also for the muscles of the core, arms and back. How much to do: 10-12 reps on each side.
Day 4: Abdominal Plank Workout
On the fourth day, we offer you a plank-based abdominal workout at home. The plank is one of the best abdominal and core exercises as it uses a huge amount of muscle to make your body stronger and more enduring. In this selection, you will find dynamic plank exercises that will help you improve your physical performance and body quality.
Rock Climbers
Get on all fours and lift your knees off the floor. From the plank position on all fours, perform alternate knees to the body. Try to touch the opposite hand with your knee (if possible). Do not bend your back or lift your pelvis up. Tighten your abs throughout the exercise. The exercise works the deep abdominal muscles, forming a flawless abdominal relief.
Knee to Elbow Plank
It is one of the best workouts to lose weight for women. Stand in a side plank on your elbows, resting on your right forearm. Bring your right knee down, extend your left leg, and put your straight left hand behind your head. Bend your left leg at the knee and bring it to the body. Make sure you are bending your left arm at the elbow and moving towards the knee. At the top, the elbow and knee should almost touch. Difficult but effective exercise for working out the oblique abdominal muscles, as well as the core and legs.
Diagonal Mountain Climber
Stand in a plank on straight arms, find a stable position. Bend your left knee and bring your leg to your shoulder, trying to touch the left elbow from the outside of the body. Go back and repeat the movement with the same leg, but already bring the knee to the right elbow. Two knee pull-ups are one rep. Do all reps for one leg and then the other. The combined plank exercise effectively pumps the rectus and oblique abdominal muscles.
Day 5: Workout the Entire Abdomen
This section presents effective complex exercises for all abdominal muscles. These will make your muscles burn and make your abs iron. Exercise at a moderate pace, trying to keep your abs in constant tension to increase the load.
Double Crunches
Lie on your back, straighten your arms and put them behind your head. Raise your head and arms, lift your legs off the floor. From this position, perform torso twists while bending your knees and extending your arms forward. At the top point, make three pulsations and return to the starting position. Pulsation contributes to the pumping of muscles, as it makes them stay in tension longer, contributing to the activation of metabolic processes and blood flow in the abdomen.
Diagonal Sits
Sit on the floor and bend your knees. Fold your arms in front of you, elbows to the sides. Tilt your body to the left diagonally, try to reach the floor with your elbow. Now return to center and tilt to the right and diagonally while twisting. A simple exercise will help you build your obliques to work out problem areas on your sides. It is one of the best workouts to lose weight for women.
Butterfly Crunch
Lying on your back, close your hands behind your head. Bend your legs at the knees and spread them to the sides, close your feet. Lift the body up, lifting the lower back off the floor. Lower your hands to your feet between your knees and come back. Keep your back straight while lifting so as not to overload your lower back. Exercise pumps all abdominal muscles, and also makes the body flexible and resilient. With these best workouts to lose weight, women can burn belly fat easily.
