/** * Mobile Menu Header Configuration. * * @package Astra * @link https://wpastra.com/ * @since 4.5.2 */ if ( ! defined( 'ABSPATH' ) ) { exit; } /** * Register mobile-menu header builder Customizer Configurations. * * @since 4.5.2 * @return array Astra Customizer Configurations with updated configurations. */ function astra_header_mobile_menu_configuration() { $_section = 'section-header-mobile-menu'; $_configs = array( /** * Option: Header Builder Tabs */ array( 'name' => $_section . '-ast-context-tabs', 'section' => $_section, 'type' => 'control', 'control' => 'ast-builder-header-control', 'priority' => 0, 'description' => '', ), // Section: Primary Header. array( 'name' => $_section, 'type' => 'section', 'title' => __( 'Off-Canvas Menu', 'astra' ), 'panel' => 'panel-header-builder-group', 'priority' => 40, ), /** * Option: Theme Menu create link */ array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-create-menu-link]', 'default' => astra_get_option( 'header-mobile-menu-create-menu-link' ), 'type' => 'control', 'control' => 'ast-customizer-link', 'section' => $_section, 'priority' => 30, 'link_type' => 'section', 'linked' => 'menu_locations', 'link_text' => __( 'Configure Menu from Here.', 'astra' ), 'context' => Astra_Builder_Helper::$general_tab, 'divider' => array( 'ast_class' => 'ast-section-spacing ast-bottom-section-divider' ), ), // Option: Submenu Divider Checkbox. array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-submenu-item-border]', 'default' => astra_get_option( 'header-mobile-menu-submenu-item-border' ), 'type' => 'control', 'control' => 'ast-toggle-control', 'section' => $_section, 'priority' => 150, 'title' => __( 'Item Divider', 'astra' ), 'context' => Astra_Builder_Helper::$general_tab, 'transport' => 'postMessage', 'divider' => array( 'ast_class' => 'ast-top-section-divider' ), ), // Option: Menu Color Divider. array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-divider-colors-divider]', 'section' => $_section, 'type' => 'control', 'control' => 'ast-heading', 'title' => __( 'Item Divider', 'astra' ), 'priority' => 150, 'settings' => array(), 'context' => array( Astra_Builder_Helper::$design_tab_config, array( 'setting' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-submenu-item-border]', 'operator' => '==', 'value' => true, ), ), 'divider' => array( 'ast_class' => 'ast-section-spacing' ), ), // Option: Submenu item Border Size. array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-submenu-item-b-size]', 'type' => 'control', 'control' => 'ast-slider', 'default' => astra_get_option( 'header-mobile-menu-submenu-item-b-size' ), 'section' => $_section, 'priority' => 150, 'transport' => 'postMessage', 'title' => __( 'Divider Size', 'astra' ), 'context' => array( Astra_Builder_Helper::$design_tab_config, array( 'setting' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-submenu-item-border]', 'operator' => '==', 'value' => true, ), ), 'suffix' => 'px', 'input_attrs' => array( 'min' => 1, 'step' => 1, 'max' => 10, ), 'divider' => array( 'ast_class' => 'ast-bottom-dotted-divider ast-section-spacing' ), ), // Option: Submenu item Border Color. array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-submenu-item-b-color]', 'default' => astra_get_option( 'header-mobile-menu-submenu-item-b-color' ), 'type' => 'control', 'control' => 'ast-color', 'transport' => 'postMessage', 'sanitize_callback' => array( 'Astra_Customizer_Sanitizes', 'sanitize_alpha_color' ), 'title' => __( 'Divider Color', 'astra' ), 'section' => $_section, 'priority' => 150, 'context' => array( Astra_Builder_Helper::$design_tab_config, array( 'setting' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-submenu-item-border]', 'operator' => '==', 'value' => true, ), ), ), // Option Group: Menu Color. array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-link-colors]', 'type' => 'control', 'control' => 'ast-color-group', 'title' => __( 'Link', 'astra' ), 'section' => $_section, 'transport' => 'postMessage', 'priority' => 90, 'context' => Astra_Builder_Helper::$design_tab, 'responsive' => true, 'divider' => array( 'ast_title' => __( 'Menu Color', 'astra' ), 'ast_class' => 'ast-section-spacing', ), ), array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-background-colors]', 'type' => 'control', 'control' => 'ast-color-group', 'title' => __( 'Background', 'astra' ), 'section' => $_section, 'transport' => 'postMessage', 'priority' => 90, 'context' => Astra_Builder_Helper::$design_tab, 'responsive' => true, 'divider' => array( 'ast_title' => '', 'ast_class' => class_exists( 'Astra_Ext_Extension' ) && Astra_Ext_Extension::is_active( 'colors-and-background' ) ? 'ast-bottom-dotted-divider' : '', ), ), // Option: Menu Color. array( 'name' => 'header-mobile-menu-color-responsive', 'default' => astra_get_option( 'header-mobile-menu-color-responsive' ), 'parent' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-link-colors]', 'type' => 'sub-control', 'control' => 'ast-responsive-color', 'transport' => 'postMessage', 'tab' => __( 'Normal', 'astra' ), 'section' => $_section, 'title' => __( 'Normal', 'astra' ), 'responsive' => true, 'rgba' => true, 'priority' => 7, 'context' => Astra_Builder_Helper::$general_tab, ), // Option: Menu Background image, color. array( 'name' => 'header-mobile-menu-bg-obj-responsive', 'default' => astra_get_option( 'header-mobile-menu-bg-obj-responsive' ), 'parent' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-background-colors]', 'type' => 'sub-control', 'control' => 'ast-responsive-background', 'section' => $_section, 'transport' => 'postMessage', 'tab' => __( 'Normal', 'astra' ), 'data_attrs' => array( 'name' => 'header-mobile-menu-bg-obj-responsive' ), 'title' => __( 'Normal', 'astra' ), 'priority' => 9, 'context' => Astra_Builder_Helper::$general_tab, ), // Option: Menu Hover Color. array( 'name' => 'header-mobile-menu-h-color-responsive', 'default' => astra_get_option( 'header-mobile-menu-h-color-responsive' ), 'parent' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-link-colors]', 'tab' => __( 'Hover', 'astra' ), 'type' => 'sub-control', 'control' => 'ast-responsive-color', 'transport' => 'postMessage', 'title' => __( 'Hover', 'astra' ), 'section' => $_section, 'responsive' => true, 'rgba' => true, 'priority' => 19, 'context' => Astra_Builder_Helper::$general_tab, ), // Option: Menu Hover Background Color. array( 'name' => 'header-mobile-menu-h-bg-color-responsive', 'default' => astra_get_option( 'header-mobile-menu-h-bg-color-responsive' ), 'parent' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-background-colors]', 'type' => 'sub-control', 'title' => __( 'Hover', 'astra' ), 'section' => $_section, 'control' => 'ast-responsive-color', 'transport' => 'postMessage', 'tab' => __( 'Hover', 'astra' ), 'responsive' => true, 'rgba' => true, 'priority' => 21, 'context' => Astra_Builder_Helper::$general_tab, ), // Option: Active Menu Color. array( 'name' => 'header-mobile-menu-a-color-responsive', 'default' => astra_get_option( 'header-mobile-menu-a-color-responsive' ), 'parent' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-link-colors]', 'type' => 'sub-control', 'section' => $_section, 'control' => 'ast-responsive-color', 'transport' => 'postMessage', 'tab' => __( 'Active', 'astra' ), 'title' => __( 'Active', 'astra' ), 'responsive' => true, 'rgba' => true, 'priority' => 31, 'context' => Astra_Builder_Helper::$general_tab, ), // Option: Active Menu Background Color. array( 'name' => 'header-mobile-menu-a-bg-color-responsive', 'default' => astra_get_option( 'header-mobile-menu-a-bg-color-responsive' ), 'parent' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-background-colors]', 'type' => 'sub-control', 'control' => 'ast-responsive-color', 'transport' => 'postMessage', 'section' => $_section, 'title' => __( 'Active', 'astra' ), 'tab' => __( 'Active', 'astra' ), 'responsive' => true, 'rgba' => true, 'priority' => 33, 'context' => Astra_Builder_Helper::$general_tab, ), /** * Option: WOO Off Canvas Menu Submenu Color Section divider */ array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-header-typo-divider]', 'type' => 'control', 'control' => 'ast-heading', 'section' => $_section, 'title' => __( 'Font', 'astra' ), 'priority' => 120, 'settings' => array(), 'context' => Astra_Builder_Helper::$design_tab, 'divider' => array( 'ast_class' => 'ast-section-spacing', ), ), // Option Group: Menu Typography. array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-header-menu-typography]', 'default' => astra_get_option( 'header-mobile-menu-header-menu-typography' ), 'type' => 'control', 'control' => 'ast-settings-group', 'title' => __( 'Menu Font', 'astra' ), 'section' => $_section, 'transport' => 'postMessage', 'priority' => 120, 'context' => Astra_Builder_Helper::$design_tab, 'divider' => array( 'ast_class' => 'ast-section-spacing', ), ), // Option: Menu Font Family. array( 'name' => 'header-mobile-menu-font-family', 'default' => astra_get_option( 'header-mobile-menu-font-family', 'inherit' ), 'parent' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-header-menu-typography]', 'type' => 'sub-control', 'section' => $_section, 'transport' => 'postMessage', 'control' => 'ast-font', 'font_type' => 'ast-font-family', 'title' => __( 'Font Family', 'astra' ), 'priority' => 22, 'connect' => 'header-mobile-menu-font-weight', 'context' => Astra_Builder_Helper::$general_tab, 'divider' => array( 'ast_class' => 'ast-sub-bottom-dotted-divider' ), ), // Option: Menu Font Weight. array( 'name' => 'header-mobile-menu-font-weight', 'default' => astra_get_option( 'header-mobile-menu-font-weight', 'inherit' ), 'parent' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-header-menu-typography]', 'section' => $_section, 'type' => 'sub-control', 'control' => 'ast-font', 'transport' => 'postMessage', 'font_type' => 'ast-font-weight', 'sanitize_callback' => array( 'Astra_Customizer_Sanitizes', 'sanitize_font_weight' ), 'title' => __( 'Font Weight', 'astra' ), 'priority' => 23, 'connect' => 'header-mobile-menu-font-family', 'context' => Astra_Builder_Helper::$general_tab, 'divider' => array( 'ast_class' => 'ast-sub-bottom-dotted-divider' ), ), // Option: Menu Font Size. array( 'name' => 'header-mobile-menu-font-size', 'default' => astra_get_option( 'header-mobile-menu-font-size' ), 'parent' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-header-menu-typography]', 'section' => $_section, 'type' => 'sub-control', 'priority' => 24, 'title' => __( 'Font Size', 'astra' ), 'control' => 'ast-responsive-slider', 'transport' => 'postMessage', 'context' => Astra_Builder_Helper::$general_tab, 'sanitize_callback' => array( 'Astra_Customizer_Sanitizes', 'sanitize_responsive_slider' ), 'suffix' => array( 'px', 'em', 'vw', 'rem' ), 'input_attrs' => array( 'px' => array( 'min' => 0, 'step' => 1, 'max' => 200, ), 'em' => array( 'min' => 0, 'step' => 0.01, 'max' => 20, ), 'vw' => array( 'min' => 0, 'step' => 0.1, 'max' => 25, ), 'rem' => array( 'min' => 0, 'step' => 0.1, 'max' => 20, ), ), ), /** * Option: Font Extras */ array( 'name' => 'font-extras-header-mobile-menu', 'parent' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-header-menu-typography]', 'section' => $_section, 'type' => 'sub-control', 'control' => 'ast-font-extras', 'priority' => 24, 'default' => astra_get_option( 'font-extras-header-mobile-menu' ), 'title' => __( 'Font Extras', 'astra' ), ), /** * Option: Divider */ array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-menu-spacing-divider]', 'section' => $_section, 'title' => __( 'Spacing', 'astra' ), 'type' => 'control', 'control' => 'ast-heading', 'priority' => 150, 'settings' => array(), 'context' => Astra_Builder_Helper::$design_tab, 'divider' => array( 'ast_class' => 'ast-section-spacing' ), ), // Option - Menu Space. array( 'name' => ASTRA_THEME_SETTINGS . '[header-mobile-menu-menu-spacing]', 'default' => astra_get_option( 'header-mobile-menu-menu-spacing' ), 'type' => 'control', 'control' => 'ast-responsive-spacing', 'sanitize_callback' => array( 'Astra_Customizer_Sanitizes', 'sanitize_responsive_spacing' ), 'transport' => 'postMessage', 'section' => $_section, 'priority' => 150, 'title' => __( 'Menu Spacing', 'astra' ), 'linked_choices' => true, 'unit_choices' => array( 'px', 'em', '%' ), 'choices' => array( 'top' => __( 'Top', 'astra' ), 'right' => __( 'Right', 'astra' ), 'bottom' => __( 'Bottom', 'astra' ), 'left' => __( 'Left', 'astra' ), ), 'context' => Astra_Builder_Helper::$design_tab, 'divider' => array( 'ast_class' => 'ast-bottom-section-divider ast-section-spacing' ), ), /** * Option: Margin Space */ array( 'name' => ASTRA_THEME_SETTINGS . '[' . $_section . '-margin]', 'default' => astra_get_option( $_section . '-margin' ), 'type' => 'control', 'transport' => 'postMessage', 'control' => 'ast-responsive-spacing', 'sanitize_callback' => array( 'Astra_Customizer_Sanitizes', 'sanitize_responsive_spacing' ), 'section' => $_section, 'priority' => 220, 'title' => __( 'Margin', 'astra' ), 'linked_choices' => true, 'unit_choices' => array( 'px', 'em', '%' ), 'choices' => array( 'top' => __( 'Top', 'astra' ), 'right' => __( 'Right', 'astra' ), 'bottom' => __( 'Bottom', 'astra' ), 'left' => __( 'Left', 'astra' ), ), 'context' => Astra_Builder_Helper::$design_tab, ), ); $_configs = array_merge( $_configs, Astra_Builder_Base_Configuration::prepare_visibility_tab( $_section ) ); if ( Astra_Builder_Customizer::astra_collect_customizer_builder_data() ) { array_map( 'astra_save_header_customizer_configs', $_configs ); } return $_configs; } if ( Astra_Builder_Customizer::astra_collect_customizer_builder_data() ) { add_action( 'init', 'astra_header_mobile_menu_configuration' ); }{"id":3188,"date":"2026-01-15T19:35:10","date_gmt":"2026-01-15T16:35:10","guid":{"rendered":"https:\/\/mizantechinstitute.com\/group5dm\/?p=3188"},"modified":"2026-01-15T20:46:46","modified_gmt":"2026-01-15T17:46:46","slug":"18-best-ab-workouts-for-women-to-strengthen-the","status":"publish","type":"post","link":"https:\/\/mizantechinstitute.com\/group5dm\/18-best-ab-workouts-for-women-to-strengthen-the\/","title":{"rendered":"18 Best Ab Workouts for Women to Strengthen the Core"},"content":{"rendered":"

For safety, go slowly and start with short movements in and out for 10 to 15 reps. C. Perform one push-up madmuscles support<\/a> by bending your elbows to the sides and lowering your body toward (but not touching) the floor, maintaining a straight spine. Repeat 10 times total, alternating starting on the right and left sides. B. Keeping your lower body still, quickly lean your upper body to the right, then come back through the center and lean to the left.<\/p>\n

More in Mind + Body<\/h2>\n

\"best<\/p>\n

Pause for a beat before walking your hands back toward your feet and coming up to stand. The best ab workouts for men are those that add resistance to build muscle mass. There is no hard-and-fast difference between which ab workouts are better for men or women.<\/p>\n

As long as you focus on eating nutritious, healthy foods, training consistently, and targeting your core with the best ab workouts for women, you’re well on your way to a tight, toned stomach. Keep a towel or mat under your mat if it makes you more comfortable. As you lift the first leg back up, lower the other one at the same time.<\/p>\n

Yes, there are chances you may end up overworking your abs. You may notice symptoms like abdominal pain, abdominal muscle soreness, tenderness, bruising, and swelling. This exercise is considered effective for getting six pack abs for women.<\/p>\n

Hip Dips<\/h3>\n

Many people tend to put their hands behind their nape and pull their neck into flexion without engaging the abs to lift. This will put a lot of stress on your spine and lead to unnecessary aches and pains in the long run. The best sit-up bench exercises take advantage of the elevated platform to promote increased range of motion and allow for body weight to be effectively used as resistance.<\/p>\n

The Pilates Roll-Up with Ball<\/h2>\n

This makes ab exercises an important part of any fitness routine. While crunches are a common ab exercise that are often the go-to, they can be tricky to do correctly. Common form mistakes, like pulling on the neck or using momentum, can cause pain and injury. Luckily, if they cause you trouble, there’s no shortage of exercises that accomplish the same goal.<\/p>\n

Best Ab Workouts for Women to Help Tone, Tighten, and Strengthen the Core<\/h3>\n

The best lower ab workouts are those that effectively target your lower abdominal muscles. The abdominal muscles include the pyramidalis, the rectus abdominis, the external obliques, the internal obliques, and the transverse abdominis. Each of the five abdominal muscles runs the full length of your abdomen \/r\/homefitness\/comments\/1lbv7k8\/mad_muscles_support_progress_cancellation_my\/<\/a> from your rib cage down to the pelvis. The five best workouts that target the lower portion of your ab muscles are as follows. There are some ab exercises that women should avoid or approach cautiously, especially if they have diastasis recti or potential core muscle injuries. It aids recovery, reduces soreness, and improves flexibility.<\/p>\n

Up-and-Down Planks<\/h2>\n