Ultimate Ab Exercises for Women
Flatten Those Abs: Tried and Tested Exercises for Women
When it comes to getting a flat and toned midsection, women often find themselves searching for the most effective exercises. Luckily, there are several tried-and-tested exercises that can help women achieve their goal of a strong and sculpted core. Here are some top picks that are guaranteed to flatten those abs:
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1. Plank Exercise for Women
The plank is a versatile exercise that engages multiple muscles in the core, making it an excellent choice for strengthening and toning the abdominal area. To perform a plank, start by getting into a push-up position with your forearms on the ground. Maintain a straight line from your head to your heels, engaging your abs and holding the position for as long as you can without breaking form. Aim for at least 30 seconds to start, and gradually increase the time as you build strength.
2. Bicycle Crunches A great exercise for women
Bicycle crunches are a challenging yet effective exercise that targets the rectus abdominis and obliques. Start by lying flat on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground and simultaneously bring your right elbow towards your left knee while extending your right leg. Alternate sides in a fluid and controlled motion, resembling a pedaling motion. Aim for 10-15 reps on each side, and gradually increase as your core strength improves.
3. Russian Twists perfect exercise for women to narrow the waistline
The Russian twist is an exercise that specifically targets the obliques, helping to create a narrower waistline. Sit on the ground with your knees bent and your feet elevated slightly off the ground. Lean back slightly while keeping your back straight, and clasp your hands together in front of your chest. Rotate your torso to the right, bringing your hands to the right side of your body, and then rotate to the left. Aim for 10-15 reps on each side, gradually increasing the intensity as you progress.
Remember, consistency is key when it comes to achieving a flat and toned midsection. Incorporate these tried-and-tested exercises into your workout routine regularly, and pair them with a balanced diet to maximize your results. Get ready to flaunt those strong and sculpted abs!
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Here are routines you can use to strengthen your abs
Here is what to do. Choose three exercises for women from the list below.
Perform each for 30 to 60 seconds, then immediately continue to your next move. Once you've completed all three, rest for 15 to 30 seconds, then repeat for 3 to 5 total rounds.
Glute Bridge March:
Lie on your back with your knees bent and your feet flat on the floor.
Arms extended over your chest, palms facing up.
Lift your hips to form a straight line from shoulders to knees.
Brace your abs and lift your right knee over your hip, keeping a 90-degree angle.
Hold for a moment, then lower your right foot.
Repeat with the left leg. That's 1 rep.
Keep alternating legs.
This exercise is great for your abs and glutes, improving overall stability.
Mountain Climbers:
Start in a plank position.
Drive your right knee toward your chest and return to the plank.
Quickly repeat with your left knee. That's 1 rep.
Continue alternating knees.
Mountain climbers work your abs and get your heart pumping, boosting your fitness level.
Plank with Knee Tap:
Get into a plank position with your elbows stacked under your shoulders.
Slowly lower both knees until they touch the ground.
Return to the plank. That's 1 rep.
This exercise engages your core and relieves strain on your neck.
Shoulder tap and Jack:
Get into a plank position with your hands stacked directly under your shoulders.
Keeping your core engaged, tap your right shoulder with your left hand as you jump your feet outward. Return to start.
Repeat on the opposite side. That's 1 rep.
This exercise targets all aspects of your core and provides a cardio boost.
Leg Lower:
Start lying on your back with arms on the mat and hands under your buttocks, palms down.
Legs were raised at a 90-degree angle from the floor, and feet were flexed.
Slowly lower one leg as far down as possible without lifting your back off the ground.
Return to start.
Repeat with the other leg. That's 1 rep.
Leg lowers fully engage your abs with controlled movements.
Deadbug:
Start lying on your back with your arms extended toward the ceiling, in line with your shoulders. Legs are bent to 90 degrees.
Keep your low back pressed into the floor, engage your abs, and slowly extend and lower your right leg until your heel nearly touches the floor. At the same time, lower your left arm until your hand nearly touches the floor overhead.
Pause, then return to start and repeat on the opposite side. That's 1 rep.
This slow-and-controlled move strengthens and stabilizes your core without straining your neck.
V-Up:
Start lying on your back with your legs extended and your arms by your sides, both on the mat.
In one movement, lift your upper body, arms, and legs, coming to balance on your tailbone, forming a "V" shape with your body.
Lower back down. That's 1 rep.
V-ups challenge your core strength and elevate your heart rate.
Side Plank:
Start lying on your side with your right forearm flat on the floor, elbow under your shoulder, and both legs extended.
Engage your core and lift your hips up.
Hold for 30 seconds before repeating on the other side.
Side planks work your core, hips, and shoulders, helping to avoid strength imbalances.
Reverse Crunch:
Start lying on your back with your legs lifted so your thighs are perpendicular to the ground and extended. (Option to bend knees as a modification.)
Press your lower back into the mat, then curl your knees into your chest to lift your hips off the ground.
Return to starting with control. That's 1 rep.
The reverse crunch targets your abs without straining your neck and back.
Hollow Body Hold:
Sit on a mat with your legs bent. (For an extra challenge, place a yoga block between your knees.)
Squeeze your legs together and engage your abs to lift your bent legs so your calves are parallel to the floor.
Lift your head, neck, and shoulders off the floor.
Pause and hold for 30 seconds or as long as possible with good form.
The hollow-body hold is an advanced move that tests your core strength.
Lateral Bear Walk:
Start in a bear plank position, with shoulders over wrists and knees under hips, hovering a few inches off of the floor.
Keeping your hips stable, head in line with your tailbone, and knees lifted off of the floor, move your hands and feet left for three steps. (Don't let your feet or hands cross.)
Then, move your hands and feet right for three steps. That's 1 rep.
Lateral bear walks hit your entire core and improve coordination.
Bear Crawl:
Start in a bear plank position, with shoulders over wrists and knees under hips, hovering a few inches off of the floor.
Keeping your hips stable, head in line with your tailbone, and knees lifted off of the floor, slowly step your opposite hand and foot forward, repeating with the other hand and foot for four steps total.
Then, reverse the movement to step backward and return to starting. That's 1 rep.
Bear crawls engage all major muscle groups for improved muscular endurance.
Heel Taps:
Start on your back with knees bent and feet on the floor, hands by your hips.
Lift your chest toward the ceiling, keeping your neck relaxed and bringing your shoulder blades off the ground.
Tap your right hand to the outside of your right ankle, flexing your right obliques in the process.
Come back to the center, keeping your shoulders off the ground.
Tap your left hand to the outside of your left ankle. That's 1 rep.
Heel taps target your obliques effectively.
Bear Plank with Leg Extension:
Start in a bear plank position, with shoulders over wrists and knees under hips, hovering a few inches off of the floor.
Keeping your hips stable, head in line with your tailbone, and knees lifted off of the floor, squeeze your core to remain still.
For an extra challenge, lift one foot off the floor for a few seconds, extending your leg straight behind you.
Replace the foot on the floor, then repeat with the other leg.
This move gives you the perfect opportunity to squeeze and engage your abs muscles.
Seated Rotation:
Sit on the floor and lean your upper body back until your abs are engaged.
Bend your legs at 90 degrees with heels on the mat
These exercises for women will give you the boidy you desire
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