What are the best exercises for a female to do to keep her abs flat and waist small?

Answer 1

My AB Workout consists of 3 basic exercises. These exercises work on the 3 abdominal groups, worked out in the correct order to get maximum results.

1. Leg raises (Rectus Abdominis)
2. Side Crunches ( External/Internal Obliques)
3. Straight Crunches (Transverse Abdominis)

Here is how it works. You want to get up to where you are doing 3 sets of 25 reps for each exercise. But start with one set of 15, then 20, then 25. Then start with 2 sets of each, then finally 3 sets. Only allowing a 30 to 45 second break between sets.

1. Lie flat on a mat, with your hands placed at your lower back, close to your butt. Now with your legs bent slightly, and toes pointed away from your body, with legs together, lift your legs up 6 inches off the ground. Each rep consists of lifting your legs from 6 inches to 12 inches. You cannot put your legs on the ground till the set is done. Go between 6 inches, to 12 inches, and back. Each time you reach the 6 inch mark, count one rep. Each movement should be one second. One second up, one second down.

2. Lie with your back flat on the mat, your legs should be bent so that your feet are flat on the mat, about shoulder width apart. Your hands should not be behind your head, but place them under your opposite armpits, or chest. Now you curl up, not lifting your lower back off the mat, (these are crunches, not situps) Your rep consists of curling your right elbow towards your left knee, and then the other side. You do not touch your knee. One second up, one second, down. One second other side, one second down. A rep consists of both sides being done. So your rep is done when you have moved up, and down, on each side. (This one you will notice right away)

3. Lie the same way as in number 2 above, with the hands in the same position. Now this one you just curl straight up, hold for a second, then back down. Do not jerk yourself up, Curl yourself up. Each rep consists of one up, and one down. Each time you are on the mat with your back, counts as one rep.

NOTE: You can do abs every day. But I find if I rest one day a week, I reward myself for sticking with it.

GOOD LUCK, and enjoy your SIX PACK.

Answer 2

Cardio which is- aerobic classes, walking fast, biking, swimming, anything that can keep you moving for 20-30 minutes continuously, dancing, tae bo, kickboxing, things like this.
Also diet is a big big thing. Watch the eating at night. Watch your portions they are all too big! Avoid sweets, soft drinks (even diet) fried foods, fast food places they are leaded.
Give yourself one day a week for something sweet. Eat alot of fruits and veggies, chicken dishes and fish and turkey, not much beef as this has alot of fat in it.
Of course crunches and pilates-yoga will help tone and tighten them up. The cardio will burn the fat off the top of the muscles and the yoga & pilates will tone the muscles.

Answer 3

Just about any exercise will help you acheive your desired results as long as your body is moving. The MOST important element is the food you put in your body.

Answer 4

sit ups and leg lifts are great ab exercises also you need to watch your calorie intake

Answer 5

read tips on some great ab workouts and more to help you on this site

Answer 6

run and pilates