Attention, ladies! You shouldn’t miss including ab workouts in your next exercise routine.
Whether you set out to attain a flawless washboard stomach or just want to improve strength in your core region, these exercises are a fantastic way to commence refining your general stability and power.
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Ab workouts can be performed at any time and anywhere using a variety of methods, which is what makes them so excellent: you can try these at home, in the gym, or by hitting one of the numerous fitness classes.
Check out these key recommendations on the most successful ab workouts and exercises designed specifically for women that we have gathered for you.
What Are The Best Abs Workouts For Women?
Overall, there’s no definitive line between “women’s” or “men’s” ab exercises, but there are a variety of movements designed specifically for women’s abs.
A lot of them focus on the lower body first but also involve the upper body.
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11 Best Abs Workouts For Women
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Opposite Arm and Leg Reach
Here are some of the most effective ab exercises that can be added to your routine whether you’re a workout beginner or an advanced enthusiast: Dumbbell Shoveling This particular exercise works on your abs and back, getting rid of bad posture.
Start from all fours, hands placed directly under your shoulders and knees aligned underneath your hips.
Extend your right arm in front of you as you stretch your left behind, and don’t forget to flex your foot.
Hold this position for a minute then return back to position and alternate arms. This move is effective at ten to fifteen reps.
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Prone Opposite Arm and Leg Reach (Dead Bugs)
As the given above exercise variant, this one is done lying on your back. It is great at minimizing back pain as well as strengthening your core and back muscle stability.
First, lay on your back and place your arms directly above your head in line with your shoulders. Both of your knees should be bent at 90 degrees.
As you start one of your moves, stretch your right arm along its side over your head and transform your left leg into a straight position along the floor.
Afterward, resume a lying position. The next move is to repeat the same with the opposite arm and leg. You should do about 10 to 15 reps.
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Russian Twists
If you add weight to this exercise, it straightly targets your obliques and is great for your waist area.
Sit on the floor and bend your knees placing the ankles together. Hold the handle of a kettlebell, small dumbbell, or a plate by the weights with both hands crossing the arms in front of your chest.
Lift your feet off the ground engaging the core and keeping the back straight. Rotate to the right continuing the movement until your arms are parallel to the floor and get back exhaling.
Perform on the other side. Do as many reps as you can for 1 minute.
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Scissor (or Flutter) Kicks
Scissor kicks exercise will help you stabilize in your core area and target the muscles in the lower body and back as well. It is effective for the quads and abs as well.
Lie down on a mat face up. Your legs should be straight and your palms are positioned on the floor. The palms should serve as support and be on the sides of the hips.
Finally, scissor your legs, raising and lowering them and completing one full cycle of the exercise. The task should be repeated from 15 to 20 times, and in the end, return to the first position.
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Bicycle (or Elbow-to-Knee) Crunches
Lie on the mat with bent knees and hands also on the sides of the forehead, with elbows pointing forward.
Lift your shoulders slightly above the mat; your view should be fixed on the ceiling.
Rise with the shoulders off the mat and bring up the legs bending the knees at the angle of 90 degrees.
The legs should be straightened and then they should be bent pedaling with one and then the other.
Your upper body should be twisted so that the opposing elbow reaches the knee that you bend. After that go to the starting position before the next exercise. Each side should have 15-20 repetitions.
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Hip Raises (Glute Bridges)
A great exercise for the glutes and abs, it activates the core and lower of your body.
For hip raises, lie down on your back with your knees bent, and put your feet flat on the floor. You may put your arms in parallel with your shoulders for support.
Keep your core engaged, and lift your hips off the floor by squeezing your glutes and shoulders planted. Keep the position for a second and go back to the starting position. Perform 15-20 reps.
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Plank Pose
Prop yourself up on your forearms with elbows aligned beneath your shoulders. Lift your feet off the ground until your body forms one straight line from head to heel.
Hold this position for as long as possible you can, focusing on your abs.
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Reverse Crunch
Strengthen the lower abdominals with reverse crunches, a precursor to more advanced exercises like leg raises.
Take a lying position, bend your knees, and now place your feet on the ground. Put your hands along the body for better support.
Try to Perform reverse crunches, that is, bring your knees towards your chest and raise your hips off of the ground while not lifting your upper body. There should be 3 sets of 8-12 reps.
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Side Plank
Target obliques, shoulders, and upper body with side planks.
Finally, plant your elbow directly below your shoulder and stack your legs straight on each other.
Lift your body straight into the air so that you’re in a straight line supported by your forearm and lower foot from your ankles to your head. Hold this as long as you can before switching to the other side.
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Crunch Kicks
Boost core strength and stability with crunch kicks, focusing on controlled movements.
First, lie down on your back with your hands flat beside yourself. Engage your core and pull up your legs from the ground in a 45-degree angle.
Bend your knees shortly towards your chest and then kick back out to the starting position. Do 3 sets of 8-10 reps.
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Explosive Movements
Add in explosive movements such as kettlebell exercises to maximize core activation.
Continue with other workouts such as workouts for women, arm exercises, and leg day workouts.
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