Instead, we have chosen 15 ab exercises that target all four muscles of the abdominals. These ab exercises are perfect for women because they will effectively target lower abs, and obliques and help you shed fat and tone up.
As you approach these exercises, make sure you continue to keep your abs muscles engaged so you get the most out of your workout.
Choose all or just a few of these exercises. Remember, the key to a strong core is working for all ab muscle groups so variety it key!
Lower Abdominal Exercises That Won't Cause Back Pain
2) Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.
1) Start by laying on your right side with forearm below shoulder, body lifted and legs long, and feet stacked. Keep body straight, abs tight, and place left hand on hip.
The side plank reach-through is one of the best ab oblique combination movements. You must keep your core engaged the entire time – you’ll be feeling this move!
Abdominal Workouts & Excercise Tips To Gain Strength On Your Abs
1) Begin in a full side plank position with the right hand below shoulder, left arm reaching high above left shoulder, and legs long. (Modify by placing bottom knee onto mat if needed)
2) Tighten the abdominals and slowly scoop the left arm under the body, following with your eyes until you see behind you.
The toe reach is different than the classic crunch you see in most ab workouts for women. This focuses on core engagement and the rectus abdominus and the transverse abdominous.
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2) Bring the head, neck, and shoulders off the mat and reach arms up towards the feet. Return to the tips of the shoulders and repeat.
2) Tighten your abdominals and raise your body up off the floor, lengthening your legs behind you. Hold your entire body tight for the desired amount of time and breathe.
1) Start lying on your back with feet off the floor and legs in a tabletop position. Hands are behind the head and the head, neck, and shoulders are flexed off the mat.
Best Lower Ab Workout For Men (only 6 Minutes)
2) Bring one knee in and the opposite elbow over reaching towards it. Repeat on the other side in a crisscross motion working the obliques.
1) From a seated position, draw navel to spine bracing abdominals and, with hands-on the floor behind you, bring your legs up off the floor with knees bent in front of the chest.
2) Keeping abdominals tight, slowly lift hands off the floor and reach them forward and up while simultaneously lengthening legs upward. Your body will look like a “V” shape. Lengthen your spine as you hold. (If your hamstrings are too tight, bend your knees slightly.)
Ab Exercises That Work Better Than Crunches
2) Sweep arms out to sides and bring head, neck, and shoulders off the mat reaching arms long and lift one leg up and in towards the chest. Reaching arms forward on the sides of the leg. Roll back to the mat lowering the leg, and repeat on the other side.
1) Lie on the mat and bring knees into the chest forming a tabletop position. Bring the head, neck, and shoulder off the mat coming into a crunch reaching arms long at the sides.
2) Exhale as you reach your right fingers to the right side and forward then return to center on the inhale. Exhale and reach left fingers to the left side and forward. Switch side to side without lowering onto the mat.
Abdominal Exercises If You Have A Bad Back
1) Start seated on the mat with arms behind you, hands on the mat, and fingers facing your backside. Sit back on your hands and lift up your feet off the mat keeping the knees bent.
2) Keep abs tight and press your legs out long and lower back down slightly. You should feel your lower abdominals working, then push yourself back up and pull your knees in to return to your starting position.
How do you flatten your lower abs? This spiderman abs move is a start! It’s a move that hurts so good – give it a try and your lower abs will be at attention.
The Secret To Flat Abs
1) Start in a plank position with hands-on a mat slightly wider than shoulders, legs long behind you, and abdominals and glutes squeezed tight.
2) Pull the left knee toward the outside of your left elbow and hold for one count. Return to the starting and repeat on the right side.
Wondering how women can really strengthen their core? Through consistent core work and switching things up. This forearm star plank is a variation on the plank that will help you strengthen your core and even those lower abs that can be so hard to get.
Best Core Exercises To Build A Strong Core
1) Begin lying on the right side, forearm on the floor, body lifted, and legs extended long on the mat with feet stacked.
2) Tighten the abdominals and lift the left leg and arm up in the air. Hold them straight and keep the body still for the desired amount of time. Switch sides.
While no one workout can get rid of love handles (only fat loss and clean eating can do that – sorry!) hip dips really build those oblique muscles. Strong, defined obliques are muscles to be proud of.
Superhero Abs: 6 Tough Core Exercises
1) Begin in a forearm plank position with your forearms flat on the mat, making sure that your elbows are aligned directly under your shoulders, your core is engaged, and your body is in a straight line from your head to your feet.
1) Start lying on your back with knees bent 90 degrees and arms lengthened alongside calves. The low back should be pressed against the mat with the head, neck, and shoulders flexed up off the mat.
2) As you inhale, stretch your arms straight behind your head and legs straight to a diagonal position in front. As you exhale, circle your arms around and back to your legs while drawing your knees back into the 90-degree angle. Repeat for the desired number of reps.
Ab Exercises For Definition & A Strong Core
The bicycle crunch is the most effective abdominal workout, according to a study by the American Council on Exercise. They looked into this, ranking the best and worst abdominal exercises in order of their effectiveness.
The study looked at the effects of a number of different exercises, including traditional crunches and an ab roller on 30 healthy volunteers.
The study was carried out on a mix of people with different exercise routines. The participants were measured for 13 different exercises, using an electromyograph.
Best Abs Exercises To Add To Your Core Workouts, From Trainers
To burn the fat over your abs, you need to lose body fat overall. To do this you need to take into account both caloric intake and your exercise regimen. In terms of exercise, be sure to do cardio exercises that are focused on the lower body to elevate your heart rate.
This includes running or even power walking on a treadmill for at least 30 minutes. HIIT workouts are a great way to torch calories and burn fat.
Is there any special food that will help me get a flat tummy? While there’s no “six-pack-abs ingredient” what you eat matters tremendously. Eating a clean high protein, low carb diet with plenty of veggies is going to help you achieve your goal.
Science Says: Best (and Worst) Ab Exercises
Also, be mindful of your digestion. If you’re eating foods that are irritating to your system it could be causing issues and you’ll need to learn to debloat your food choices. Prime bloating suspects include sugar, alcohol, and salty foods.
Think of this as an internal corset that pulls you in nice and tight keeping your tummy tight and your back strong. When you cough or blow out candles, this is the muscle you are engaging.
These are the large muscles that wrap around your rib cage starting just beneath your arms. They help you flex, bend, twist, and rotate.
Best Core Exercises For Toned Core & Abs
This is the one most people think of when they look at their abs because it is noticeable. It is the muscle that runs up the front of the body and looks like a 6-pack when super lean. The rectus abdominus helps to flex the spine as well as provide stabilization during side bending and while your extremities are moving.
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The Best Ab Exercises For Athletes
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