Abs of Steel – Abs, Obliques and Lower Back Workout for Women


Abs of Steel

This crazy effective Abs of Steel workout will definitely shape up your abs, obliques and lower back! Get ready to feel the burn.

Flutter Kicks

Flutter kicks are a simple way to give your hip flexors, lower abs and quads a workout.

  1. Lie flat on your back on the floor or on a bench.
  2. Lift both feet an inch or two in the air.
  3. Tense your lower abs to raise one leg.
  4. Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.

Plank Glute Kickback

To mix in some glute exercises with your abs, as well as upping the difficulty, try some glute kickbacks. They’re a great part of this abs of steel workout!

  1. Whilst in a standard plank position, tense your glutes one at a time, raising your leg slowly and holding for 2-3 seconds at the top.
  2. As you’re resting on one less limb, the plank will become more difficult to hold also.
  3. Repeating once with each leg is one rep for this exercise.

Forward Lunge With Twist

Twisting with your lunges is a great way to hit your obliques, giving your great leg workout an added abs component.

  1. Placing your hands at the side of your head, lunge down in a standard forward lunge.
  2. As you lunge, also engage your obliques to turn your torso to one side. Squeezing them for 2-3 seconds at the bottom of your lunge. This is one rep.
  3. Repeat on the other side.

Bent Over One Arm Lateral Raise

These lat raises are a great way to work the center of your back more.

  1. On your hands and knees, hold a dumbbell in one hand.
  2. Put your weight on your hand without the dumbbell.
  3. Tense your lat on the side holding the dumbbell, raising your arm until it is straight out by your side.
  4. Slowly lower it back down. This is one rep.
  5. Repeat on the other side.

Glute Bridge to Leg Raise

This variation of the glute bridge helps remove some stability whilst working your legs in our Abs of Steel workout.

  1. Perform a standard glute bridge.
  2. At the top of the glute bridge, tense your hip flexors and abs, bringing one knee up until it’s directly above you.
  3. Return your leg slowly back down to the ground. This is one rep.
  4. Repeat with the other leg.

Plank Rotations

  1. Start in a high plank / push up position.
  2. Tense your core, shifting your weight over one of your arms. Lift the other arm, rotating it around until it is pointing up in the air. Hold for 2-3 seconds.
  3. Slowly reverse this motion, keeping your core tense until it is under you securely again. This is one rep.

Balance Ball Sit-up

Here is another variation that adds yet more instability by sitting on top of a balance ball. Make sure you try this exercise slowly as it takes getting use to.

  1. Lie on a balance ball. Have the curve of your lower back curve with the balance ball.
  2. Have your feet firmly placed on the floor, bent at the knee.
  3. Lower your upper torso backwards. It should be hanging off the ball.
  4. Keep your arms at the side of your head, or resting behind your head. Don’t pull on your head or neck.
  5. Keep your hips still and tense your abs, curling yourself upwards.
  6. Lower yourself backwards to your starting position. This is one rep.

Clapping Push Ups

Clapping push ups are a great way to work on explosive chest and tricep power. At the bottom of your push-up, explosively contract your chest and triceps to elevate your torso in the air enough to clap once (or more) before you place your hands back. Be careful not to hurt your wrists when you land from this.

Plank

  1. Start on your hands and knees and place your forearms on the floor, with your elbows directly under your shoulders.
  2. Raise your torso off the ground, having that balls of your feet touching the ground as shown.
  3. Brace your core and squeeze your glutes, whilst keeping your back in a neutral position without any curvature. Your hips should be level with your shoulders.
  4. Hold for as long as you can! Try to extend this time to improve your core strength.


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