A well-defined core does not just contribute to aesthetics. It provides stability, improves your posture, and reduces the risk of injury. Ab workouts for women consist of moves that make the core stronger. Besides the midsection, they also include your back and spine. Thus, you can perform many daily tasks quickly.
However, for the best outcomes, you must combine the ab exercises with a controlled diet. In this post, we’ve listed the best exercises that will tighten and strengthen your core.
Must Read: 7 Best Dumbbell Quad Exercises to Build Your Legs
Best Ab Exercises to Build a Strong Core
1. Bicycle Crunches
No ab workouts for women are without bicycle crunches. It is one of the top ab exercises that also burns calories. Additionally, bicycle crunches strengthen your back and help prevent lower back pain.
How to Do?
- Lie flat on the floor. Your legs should be straight in front of you, and your lower back should be pressed firmly on the ground.
- Keep your hands behind your head. Now, lift your shoulder blades and pull your right knee into your chest.
- Switch sides. Repeat the movement with the opposite side to complete a rep.
2. Russian Twist
How to Do?
- Sit on the floor and keep your knees bent.
- Your feet should be flat on the ground. Lean back just a bit while keeping your back straight.
- Place your hands on your abs. Start twisting your midsection to the right, followed by the left.
- Do this motion for 30 to 60 seconds. Your core should be engaged as you twist.
3. Plank
Plank is one exercise with multiple benefits. From toning abs to improving posture and minimizing lower back pain, it’s a great exercise. You can even make it a part of your warm-up routine before the back day to reduce the chances of injury.
How to Do?
- Place your forearms or palms on the floor.
- Push your body off from the floor and ensure that it is in a straight line.
- Stay here for a minimum of 30 seconds.
4. Side Plank Dips
Just like Russian twists, side plank dips target the sides of your stomach. This exercise also protects your spine and reduces the risk of getting a back injury.
How to Do?
- Lie on your side and stack your feet on top of the other. Alternatively, you can keep your top leg in front of the bottom leg.
- Position your elbow exactly below your shoulder.
- Press down your obliques and then press them back up.
- This is one repetition. Keep lowering and lifting your obliques like this for around 30 seconds.
5. Reverse Crunch
Ab workouts for women with the aim of building six-packs usually have reverse crunch exercises. It works your belly from every side without putting unwanted stress on your neck. You should definitely make it a part of your ab routine after cardio.
How to Do?
- Lie on your back with your hands behind your back.
- Then, bring your knees up to 90 degrees.
- Lift your chest toward your knees and do the same with your knees toward your chest.
- Repeat this exercise for at least 20 reps.
6. Scissor Kicks
Scissor kicks help define lower abs. But they are also great for working out and strengthening your lower body, particularly hip flexors. You should also do them to improve your stability and balance.
How to Do?
- Lie on your back and keep your arms down by your sides. Your elbows and lower back should contact the floor.
- Tuck your pelvis as you lift both legs about six inches off the floor. Your feet should be flexed and pointed.
- Raise your right leg to 60 degrees without lowering your left leg.
- Lower your right leg to 45 degrees as you raise the left leg to complete a rep.
7. Flutter Kicks
Flutter kick is a great ab exercise you can include in your routine every other week. You can also make it an exercise to catch your breath in between a high-intensity workout. It strengthens your core and keeps your hip flexors mobile and strong.
How to Do?
- Lie on your back with your legs straight. Your arms should be by your sides or under your tailbone (lower back).
- Keep your head, shoulders, and lower back pressed into the floor.
- Now, raise both legs to about 12 inches off the floor.
- Your legs should be straight as you lift each foot one by one in a fluttering motion.
8. Bird Dog
Before you do intense workouts or lift weights regularly, it’s essential to make sure that your spine is stable and protected. Exercises like bird dogs boost your spine strength while working your core. It also works your hip muscles and prevents lower back pain after exercise.
How to Do?
- Position yourself on a tabletop by kneeling on all fours. Both your hands and knees should be hip-width apart.
- Engage your midsection by pulling your belly in.
- Lift your right hand and left knee up from the floor.
- Extend your arm straight ahead and your leg behind you. Make sure to maintain your balance.
9. Hollow Body Hold
Hollow body hold targets muscles that lie deep in your core. Besides, it stabilizes your spine and quad muscles in the legs. When you do it regularly, it improves the overall stability of your body and makes everyday weight-bearing movements easy.
How to Do?
- Lie on your back. Keep your knees bent and feet on the floor.
- Lift the shoulders, arms, and legs off the floor.
- Straighten your legs and reach your arms overhead.
- Ensure that only your lower back and butt touch the floor.
- Tighten your abdominals as you stay in this position.
- Now, return to the starting position.
10. Mountain Climbers
Mountain climbing is a compound exercise, which means it works many muscles at once. So, it should always be a part of women’s ab workouts. This move tightens your core muscles, burns calories, and improves coordination.
How to Do?
- Get to a high plank position. Your hands should be shoulder-width apart.
- Engage your core and keep your head aligned to it.
- Draw your right knee into your chest and then extend it back out. Do this with your left leg.
- Keep alternating this pattern
11. Toe Touchers
If you want to improve your flexibility while toning your core, toe touchers are the way to go. It targets the muscles necessary for building a six-pack abs. Doing them often also develops hamstring flexibility.
How to Do?
- Lie down on a yoga mat and keep your palms by your sides.
- Bend your knees and drive them toward your torso.
- Start straightening your legs slowly.
- Now, lift your arms and bring them toward your toes.
- Lower back down to complete a rep.
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12. Dead Bug
The dead bug works every muscle that is a part of your midsection. This move is also perfect for enhancing your balance and posture and reducing back pain.
How to Do?
- Lay down on your back and extend your arms toward the ceiling.
- Bend your knees 90 degrees and lift your feet slightly off the floor.
- Reach one arm straight back as you extend your opposite leg toward the floor.
- Your right arm and left leg should not be touching the floor but be a few inches above it.
- Slowly return your arms and legs to the initial position.
- Do it again on the opposite side.
13. Leg Lifts
Ab workouts for women always have the standard leg lift move. When you add it to your routine, it gives you a dynamic core workout that also strengthens your hips and lower back.
How to Do?
- Lay down on a mat.
- Raise your legs straight above your hips in an L shape.
- Now, lower your legs and let them hover about six inches above the mat. Pause for a second.
- Now, lift your legs back to a 90-degree angle to complete a single rep.
14. Bear Crawl
A strong and toned midsection helps you maintain balance and protects your spine. An excellent exercise to get this benefit is a bear crawl. Besides abs, you also work your quads, shoulders, and back. This move demands total body coordination, which is tough to get at first. However, with time, you get better at it.
How to Do?
- Get down on all fours. Lift your knees so they are at a 90-degree angle and just an inch off the ground.
- Now, move your right hand and left foot forward equally while staying low to the ground.
- Alternate with both legs and hands.
15. Glute Bridge March
You would think that the glute bridge march is only effective for glutes. But that’s wrong. Although it recruits the hip muscles, the exercise also strengthens your ab muscles.
How to Do?
- Lie flat on your back.
- Your knees should be bent, and your feet should be hip-width apart.
- Keep your heels close to your hips.
- Now, raise your hips towards the ceiling and squeeze your glutes.
- Now, lift your right knee towards your chest and then lower it to the starting position.
- Do the same with the left knee.
16. Leg Lower
Leg lower is a challenging exercise that targets your lower ab muscles. It also works the middle part of the abs and builds its strength. This move also effectively contributes to the stability of your hips and spine.
How to Do?
- Lie on your back. Ensure that your lower back is pressed on a mat.
- Straighten your legs and extend them above your hips.
- Lower any one of the legs towards the ground while keeping them straight.
- Repeat this with the second leg as you lift the previous one up.
17. V-Sits
You won’t find many ab workouts for women without V-sits. It’s a classic move that tones your belly and builds balance at the same time. Moreover, it helps enhance your performance in intense endurance or strength-based workouts.
How to Do?
- Sit down on a mat and extend your legs in front of you.
- Balance on your lower back or tailbone as you lift your legs and extend them to a 45-degree angle.
- Extend your arms.
- Be in this position for half a minute.
18. Hip Raises
Hip raises help tone and strengthen your butt and lower abs. It also works your hamstrings and lower back.
How to Do?
- Lie on a mat with your knees bent and palms by your side.
- Now, tighten your core and start raising your hips off the ground.
- Squeeze your glutes and keep your shoulders planted on the mat.
- Your body should be straight from your knees to your shoulders.
- Stay in this position for a few seconds.
Conclusion
Now you know how to diversify your ab routine and get the best results. Mix the ab moves in this post with your usual exercise session, or create a circuit from them. You can do them at the beginning or end of your workout however it feels good. Ensure to increase the repetitions or add weight when an exercise feels too easy.
