Good Abdominal Exercises For Women

For many women, achieving a lean midsection is no easy feat. Men and women’s muscles aren’t significantly different, but women tend to be wider through the pelvis and have a longer waist. This can make it challenging to get flat, firm abs.

To properly target and tone all four muscle groups, it’s important to perform a range of stabilization exercises. Training these core muscles will also stabilize your spine and pelvis to improve your posture and reduce or avoid back pain.

Add hip dips for an extra challenge. Perform the same exercise for 30 to 45 seconds but continually dip your hips until you lightly tap the floor and then return to the starting position.

Exercises To Lose Belly Fat & Flat Stomach Exercises

Unlike a traditional plank, you’ll support your body weight on just two points of contact. This requires more work from your core to stay stable. Your back and abs work together to keep your spine elongated.

Try the same exercises, but rather then rolling back into a C shape, roll all the way back until you’re flat on your back.

For this exercise, you’ll need space to move in and something that will slide easily across the floor. Try a towel on hardwood or tile floors, or a plastic bag or Frisbee on carpet.

The Best Easy Abs Workout For Women

Remember, exercises like these will help you strengthen your ab muscles and improve your posture. But according to Mayo Clinic, there’s no such thing as “spot reducing” fat in specific parts of your body.

That means you might not get six-pack abs even if you do hundreds of repetitions. Instead, work on reducing overall body fat by taking in fewer calories and sticking to a consistent exercise plan.

Has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.According to celeb trainer Gunnar Peterson, the secret to core strength is working consistently, working in different planes of motion, and adding weights to your abdominal work. In other words, there's no shortcut to getting strong abs. But being smart about your training can help you avoid wasting energy while tapping into all the benefits that a stronger core can offer: better balance, protection from injury, better form during cardio and strength workouts, less pain, and better posture, to name just a few. If you're a true beginner, try starting with bodyweight ab moves (or try out the following moves without a weight). But if you already have a foundation, like Peterson said, weighted ab exercises are key to continuing to build strength.

How Women Can Get Six Pack Abs

For all of the weighted ab exercises ahead, all you need is a set of dumbbells, a medicine ball, or a couple of handy weight substitutes, such as water bottles or cans of food. To get the most bang for your buck when doing these exercises, choose a weight that feels challenging by the last few reps. These will likely feel much harder than bodyweight ab exercises, so know that it's totally normal to feel your muscles shaking. As always, listen to your own body and modify or drop down to bodyweight as needed.

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2. Russian twist: 45 seconds. Lie down with your legs bent, and raise your upper body to create a V shape with your thighs. Twist your torso to the right, and then reverse the motion, twisting it to the left.

3. Standing side bend: 45 seconds. Stand up, holding a dumbbell with both hands, and raise your arms up and above your head. Bend your torso to the right, as far as it feels comfortable, pause, and bend it to the left.

4. Criss cross crunches: 60 seconds. Stand with your hands behind your head, bend your right leg and lift your knee as high as you can. Rotate your torso to the right and bring your right knee to your left elbow. Repeat on the opposite side.

Summer Abs Workout For Women

5. Plank bird dog: 45 seconds. Start in a plank position and extend one leg and the opposite arm at the same time. Pause for 2 to 3 seconds, return to the starting position and switch sides.

6. Back extensions: 60 seconds. Lie face down on a mat, with your legs fully extended and your hands supporting your head. Lift your torso up, hold for a count of 2 and return to the starting position.

7. Wall crunches: 45 seconds. Lie on your back and with your legs up the wall. Lift your shoulders off the mat, squeeze the abs and hold for 1 to 2 seconds.

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8. Dead bug: 60 seconds. While on your back, extend your arms and legs toward the ceiling. Lower your right leg and extend your left arm behind your head. Switch sides and repeat.

9. Cross crunches: 30 seconds + 30 seconds. Bend your knees, cross your right leg on top of the left knee and support your head with your left hand. Crunch and bring your left elbow across your body and toward the right knee. Repeat for 30 seconds and switch sides.

10. Side plank: 30 seconds + 30 seconds. Lie on your side with your body fully extended. Lift your body off the mat and balance your weight between the forearm and the side of the foot. Keep your body in a straight line and hold for 30 seconds. Change sides and repeat.

Standing Ab Exercises To Add To Your Next Workout

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