4 Standing Super Flat Ab Exercises for Women

In anatomy, the core refers, in its most general of definitions, to the body minus the legs and arms. Functional movements are highly dependent on the core, and lack of core development can result in a predisposition to injury.

The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck. The following stand up ab workouts routine will target all those muscle groups that make up the core.

Perform 3 or 4 sets of each exercise as instructed. Rest 30 seconds between sets. Do the workout 3-4 times a week or incorporate it with your current workout routine.

1. Dumbbell side bend: do 3-4 set, 10 rep each

2. Standing Core Stabilization: do 3-4 set, 10 rep each

3. Bow Extension: do 10 reps switch side and repeat
4. Reverse Dumbbell Chop: do 10 reps switch side and repeat

Core Muscle Anatomy:

 

The Workout: