December 10th, 2018
ab exercises

Quick and Easy Ab Workouts for Women

Ready to strengthen that mid-section? Great! But first things first, let’s cover a few myths about abs, six-packs and strengthening and toning your core.

Myths about abs

1. Doing crunches and ab workouts alone will not “tone” your mid-section. Your diet plays a large role when it comes to losing that belly fat and developing a more defined core. For maximal results, we recommend a nutrition program like If It Fits Your Macros (IIFYM).

2. Building up the muscles in your core through workouts will help you achieve a stronger healthier core. However proper diet/nutrition and a full-body training regimen will help you achieve a more defined core. Remember, weightlifting is more important that cardio for fat loss.

3. Besides a better physique, the benefits of strengthening your entire core, not just your abs, has numerous benefits including better posture, back health and overall body function.

4. Crunches and sit ups are not the best exercise for building abs and may even be detrimental to your back health. Sit ups and crunches can cause flexion in your lumbar spine (your lower back) which can cause lower back pain and damage. Try incorporating core exercises that do not require lumbar flexion.

Quick and easy ab workouts for women

Check out the following core workouts. These are designed to help strengthen your entire core and building muscles in your abs. When you start to drop body fat, that toned midsection is going to look great!

For best results, we recommend adding these workouts on to the end of your weight training or cardio sessions.

The No-Equipment Ab Workout

ab workouts for women
This workout requires no equipment. It can be done at home, outdoors or even in your office break room. Click the exercises for a video demonstration.

Duration: 10 minutes

20 Bird Dogs (10 each side)
10 Updown Planks
20 Rolling Side Plank (10 each side)
10 Lying Knee Raises
30 Seconds Rest

Repeat 3 Times

The Pull-Up Bar Ab Workout

Ab workouts for women 2
For this ab workout, all you need is a pull up bar. Not only will this workout help train your core, it will help your grip strength and upper back strength.

Remember during the hanging leg raises and bicycles to keep your shoulder blades retracted while you perform these exercises so you are not in a dead hang.

Click the exercises for a video demonstration.

Duration: 10 minutes

10 Hanging Leg Raises
10 Supermans (hold each rep)
30 Seconds Hanging Bicycles
30 Seconds Rest

Repeat 3 Times


Besides looking great, there are numerous benefits from having a healthy core, such as back health, good posture and overall body balance and function. Try out these great workouts and let us know what you think in the comments below!

Evan Clark

Evan Clark is a former wildland firefighter turned fitness pro (NSCA CPT). Though he loves his heavy squat and deadlift sessions, he believes that health and fitness extend well beyond the gym and that fitness should be a tool to promote mental health and lifestyle balance.

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