It's true what they say that lack of knowledge is one of the worst thing that could ever occur to an individual. If I hadn't known the web and in some way I simply got to know what six-pack is (and of course believe in the general conception that only men have them); I most probably would laugh at any female that told she wanted to build a six-pack. You will marvel at the rate at which modern ladies go about training in order to build a six-pack by undergoing various kinds of Abs workouts for women. At times, I'm even worried whenever I start to see the end result Abs.

There are several excellent Abs exercises for ladies who a lot wish the much recommended six-pack Abs. You don't have to go to a fitness center to acquire a very good Abs work out. These workouts can be performed one at a time when you have a short while to sacrifice.

The Plank

- Lie on your abdomen and raise your chest by positioning your elbows and forearms on the floor.

- Raise the legs by balancing on your toes.

- Tighten your stomach muscles while keeping your back flat.

- Hold for 25 to one minute, lower and repeat.

- Do around three to five reps.

The Bicycle

- Lie on your back.

- Bend your knees and hips to a 90-degree angle.

- Put both hands behind your head and curl your chest forward.

- Straighten your right leg and bring your left leg toward your chest.

- While doing this, move your right shoulder to your left knee.

- Repeat with the opposite shoulder and leg, so that it appears to be if your legs are pedaling.

- Do at least twelve to 16 reps.

The Bicycle Maneuver

The bicycle maneuver most efficiently tones the Rectus Abdominus and also the oblique muscle tissue, to provide the look of a six-pack and decrease the waistline. Complete this technique as follows:

- Lie with your back with your hands behind your head.

- Hold the knees to your chest and move your shoulders up away from the ground.

- Push your right leg out straight while turning your right elbow toward your left leg.

- Alternate this motion, moving your legs as if you are biking, for 12 to sixteen counts

The Exercise Ball Crunch

The crunch with the use of an exercise ball properly supports and cushions your back, while allowing adequate strengthening of your Rectus Abdominus. Execute these ab crunches just as follows:

- Begin by sitting on top of the ball and carefully rolling your back down the ball so that you are facing the ceiling with the ball beneath your back.

- Lay your arms over your upper body.

- Lift the shoulders up, tightening your ab muscles.

- Release muscle tissue, resting the shoulders back against the ball.

- Don't let the ball to roll during this method.

The Reverse Crunch

- Lie on the ground with both hands on your sides.

- Pull your knees up so they are in a 90-degree angle.

- Use your Abs to pull your knees in the direction of your own chest while you breathe out.

- Inhale while you lower your knees back to a 90-degree position.

- Do a minimum of twelve to sixteen repetitions.

The Vertical Leg Crunch

The actual vertical leg crunch is a great way of raising the abdominal region without having to use fitness equipment.

- Lie on your back, cross your ankle and lift your legs up in the direction of the ceiling, straightened at the knees.

- Keep your arms at your sides on the floor for support.

- Lift your upper body in the direction of your legs, while tightening the ab muscles.

- Release and repeat for twelve to sixteen counts.

The Swinging Squat

- Hold a medicine ball with you.

- Stand with your feet shoulder-width apart.

- Lower yourself into a squat.

- As you squat, lower the medicine ball and swing it back in between your legs.

- As you rise up, swing the medicine ball back upward and directly over your head.

- Then lower back into a squat and repeat.

- Do this twenty times.

The Tossing Squat

- Place a medicine ball on the ground just before your feet.

- Stand with feet shoulder width apart.

- Lower yourself into a squat; don't allow your knees move past your toes.

- Pick up the medicine ball using both hands.

- As you stand up from the squat, toss the medicine ball up around three feet upward.

- Catch the ball and then squat back down, touching the ball to the floor. Repeat this 10 times.

The Squat Extension

- Stand with your feet shoulder-width apart.

- Using both hands, hold a medicine ball straight up above your head.

- Squat lower at once bend your arms behind your head, keeping your elbows up.

- As you stand back up out of the squat, straighten your arms up above your head.

- Repeat this 15 times.

The Twist

- Stand with your back about two feet away from a wall.

- Hold a medicine ball in your hands.

- Keep the feet shoulder-width apart.

- Still having the ball, extend your arms at shoulder level.

- Turn your upper body gradually to one side till you touch the wall with the ball.

- Use your abdominal muscles to assist you turn.

- Slowly reverse to center then turn to the opposite side.

- Do this fifteen times.

The Leg Raise

- Lay on the floor together with your legs out straight.

- Hold a medicine ball behind your head; your arms must be straight back next to your ears.

- Contract your abdominal muscles.

- Lift your legs up off the floor until they are straight up toward the ceiling.

- Slowly lower your legs down again till they are about 1 foot off the ground.

- Lift your legs back up toward the ceiling.

- Repeat this exercise 20 times.

You know... perhaps I could use a little philosophy here; why do women always want to do everything men do (even better)? I am not against it (on the contrary, it will only help the world); all I am concerned with is getting themselves hurt in the process. Ladies, just stick to these Abs exercises for women that I have given and don't naughtily try to go more extreme.