If you’re a woman looking for an efficient ab workout that gives you the perfect abs, then keep reading because I’ve got the 6 best ab exercises for women that you should do.
Whether you’re looking for a new exercise routine, or are just starting to get in shape, you might be wondering what the best ab exercises for women are. After all, it shouldn’t be hard to find the best abdominal exercises considering that most female models have awesome abs and they usually work out every day and have personal trainers, right? Right. But they don’t.
So this means that we should not be focused on how they achieved those washboard abs of theirs but instead concentrate on ab exercises that help us get rid of those “muffin tops” we all wish to get rid of.
No matter how active you are or how good your diet is, chances are you aren’t happy with your ab definition. If that’s the case, you’re in the right place. Exercises for women can differ depending on your fitness level and goals. We cover a range of exercises from beginner to advanced, giving you everything you need to rock your abs!
Start with healthy eating
Ladies, are you looking for a shortcut to six-pack abs? Sorry, there is no secret, no magic pill or machine, great abs are the result of a healthy diet, hard work and exercise including a proper mix of cardio and weight training.
Great abs only show if you reduce the layer of body fat covering them. You can make that happen sooner if you avoid processed and fast foods and choose healthy, well-balanced meals. No need to starve yourself, as long as you watch your portion sizes and limit your sugars, highly processed carbs, or saturated fats. Be sure to drink plenty of water throughout the day.
Learn More: Lose 20 Pounds In 30 Days: Weight Loss Diet Plan
Cardiovascular exercise performed for at least 20-30 minutes, three to five times a week can promote fat burning and help make your new tighter abs visible. Cardio workouts will help with overall weight loss and provide more energy and better health. Choose cardio exercises that you enjoy, fitness classes, running, or swimming.
While cardiovascular exercise is vital for burning fat, alternating a few days of strength training will promote lean muscle and cause your body to burn more fat. Choose exercises that offer resistance and build muscle – weight training, kettlebells, calisthenics or suspension training.
Targeted abdominal training
Crunches, planks, abdominal bicycles, leg raises and similar ab-specific exercises help firm up your abdominal muscles and result in a leaner, flatter belly. Perform these targeted exercises to tighten your abdominal muscles at least three days each week, up to five days each week, but allow at least two days for rest and recovery.
6 Minutes To 6-Pack Abs
Here is a simple six-minute targeted ab routine that you can perform anytime and anyplace to strengthen and tone your abdominals. You can use this short but intense abdominal program after your cardio, as a finishing set at the end of your strength training or at home as your wake up or prepare for bed. No equipment is required.
With your feet flat on the floor and arms across your chest, sit up until your elbows touch your knees. Lower your torso until your shoulders contact the floor and repeat. As a variation, alternate left elbow – right knee and right elbow – left knee.
Here’s a great video about How to Properly Execute A Crunch that targets the abdominals:
Or read our popular blog post about How To Do Proper Crunches.
Rollover into the pushup position on your elbows and toes with your forearms flat on the floor. Keep your butt down and your back straight and hold.
Here’s a great video about how to do a Proper Plank that will strengthen your entire core:
Learn More About Plan Exercise:
- 8 Dynamic Plank Variations To Improve Core Stability
- The Plank and Plank Variations – The Perfect Core Exercise
3. Russian Twist
Rollback onto your back and crunch position with feet flat on the floor and start from the sit-up position. Clasp your hand and with your arms straight, twist left and touch the floor then twist right and touch the floor, alternating left and right.
Here’s a video about how to pull off a Russian Twist:
Start flat on your back with arms and legs extended, throw your arms up and forward as your bend your knees and pull your feet toward your butt and touch your left hand to the outside of the left foot and right hand to the outside of the right foot. Straighten your legs and lower your arms back to the starting position and repeat.
5. Mountain Climbers
From the push-up position, keep your arms planted and hands firmly on the floor as you bring your left knee to your left elbow and then a right knee to right elbow and repeat. As a variation, left knee to right elbow and right knee to left elbow.
Here’s a video about how to How to Do a Mountain Climber:
6. Knee-ups with Leg Lifts
Flat on your back with your hands underneath at the point where your lower back meets your buttocks. Keeping your legs together, pull your knees up to your chest and then return them to the start position. This time keep your legs straight and raise them until they are perpendicular to the floor and lower them to the start. Alternate knees, legs, knees.
Six exercises that will tighten and tone your abs and core. Your goal should be ONE minute non-stop for each of the six movements without rest. If this becomes easy, or if you have additional time available, repeat the six exercises again for a total of twelve minutes.
The videos and exercises you’ve just seen should point you in the right direction regarding what type of training might work for your lifestyle. We don’t want to discourage anyone, but these are the gold standards of ab workouts.
The 6 ab exercises listed here if performed correctly will help you get those washboard abs you have always wanted. If you struggle to find time to fit everything into your daily routine, we suggest that you give each exercise a try and take the one that provides the best results.