5 Best Ab Workouts For Women Who Want Results

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best ab workouts for women

Get Toned With The Best Ab Workouts For Women

Who doesn’t want envious, sculpted abs? Well let me tell you, the following eight power ab moves which have been sorted into five unique programs will have you rocking the finest washboard abs ever.

Let’s face it. Everybody wants those sexy toned abs but unfortunately most people don’t really know the best way to go about this. They do the typical crunches but that’s not the best way to build a slim head-turning mid section.

Below is a list of 8 of the best ab sculpting exercises assembled into different ab workouts that you can choose between according to what interests you the most.

Just make sure to pick three different routines that you can cycle between during a week thereby allowing you to work your abs three times a week with a day of recovery for your abs in between.

THE AB BUILDING EXERCISES

Stop spending all your time doing countless sit ups. If that’s something you’re used to doing then this is about to completely shift your thinking about how you should really work your abs. All 8 ab moves can be incorporated into any fitness program for any type of goal and best of all, they work really well.

1 – Kettlebell Russian Twist

While holding a kettlebell in front of you with both hands and bent elbows, sit on the ground with bent knees and your legs together. Now lean back a bit so that your feet lift off the ground and you’re balancing on your tailbone.

Now without using your arms at all and only using your abs, twist your body to one side so the kettlebell touches the ground and immediately twist your body to the other side and do the same thing. Keep alternating from one side to the other.

2 – Kettlebell Windmill

This movement might look a bit different from anything you’re used to doing but your core will have no choice but to become stronger and sexier because of the total mid section activation.

Get into the starting position by standing with your feet shoulder width apart. Grab a kettlebell and hold it in your right hand holding the weight straight up in the air with a straight arm.

Now turn your left foot outward and while keeping your right arm straight up and looking at the overhead weight throughout the movement, pivot at the hips only, bending your body to the left as far as you can with your left arm following the path of your left leg.

Return to the starting position and repeat the movement for all the required repetitions before doing the same for the other side of your body.

Make sure you focus on pushing the weight up the whole time as this will really get your arms, chest, back and shoulders involved as well as the inner core muscles.

3 – Cable Reverse Crunch

Head on over to a pulley machine and connect an ankle strap to the lower part of the machine.Sit on the floor with your feet facing the machine and wrap both ankles in the strap and lie down on the ground with your arms straight out to balance yourself for the movement.

Form a 90 degree angle with your thighs and torso and from this position slowly lift your tail bone off the ground and attempt to bring your knees to your head as far as possible.

Pause for a moment and then uncurl to the starting position while maintaining tension from the machine on the way back.

With this exercise it’s important to really nail the form before focusing on the amount of weight you’re using.

4 – Cable Rope Crunch

Get in front of a cable machine with a rope attachment connected to the top pulley and kneel with your back facing the machine.

Grab the ends of the rope from behind your neck and keep your arms fixed. Pivot your entire torso forward to form about a 30-45 degree angle with the ground and keep your body straight.

From this position do a crunch and really focus on using only your abs to curl your body forward. Pause and return to the angled position with your back straight.

You might hyperextend your back when returning to the starting position. This is alright but keep it controlled.

5 – TRX Pendulum

Using a TRX, set it 6 inches higher than the ground. Now get into a plank position but keep your feet secured in the straps with your toes pointing to the floor. Your legs should be straight and together making sure that your hips stay higher than your feet to keep your back safe.

In this starting position, use your oblique muscles to swing your entire lower body to the right and twist in such a way that you’re pulling your hips towards your ribs.

Pause for a second and swing your legs to the left and twist the hips towards your ribs.

6 – TRX Pike

Begin in the same starting position as with the TRX pendulum where you’re in a suspended plank position with your feet in the straps, toes pointed towards the ground 6 inches above the floor.

With your legs straight out and together, lift your hips towards the ceiling, squeezing your abs so that your body forms a pike.

Remember to keep your back and arms straight during the motion and pause at the top before lowering back to the start position. For better stability you can push down with your hands while you lift your hips.

7 – Rope Climb Crunch

This one requires a little bit of imagination so start off lying on the ground facing the ceiling. Keep your knees bent and picture a rope going from the ceiling right through your chest. Grab high on this imaginary rope and curl your head and shoulders from the ground.

Continue to climb up this rope as your body twists from side to side and you lift yourself up. The higher you climb the more your obliques become activated.

8 – Plank Circle

Start this exercise by getting into a regular plank position and while keeping your entire body strictly straight and thinking of your head as the center of a circle, walk in one direction with your feet to create a circle.

Pivot from the point of your hands and once you’ve gone full circle, repeat the circle movement in the other direction.

That counts as one rep. Always keep your hips low with your back straight and your head neutral.

THE WORKOUTS

So that is how the exercises listed above will be performed. Now it’s time to put them into fantastic ab workouts.

We have 5 workouts planned for you and once you get really good at doing these, feel free to mix them up and create your own personalized killer ab routine. There are no limits to the best ab workouts for women.

Ab Workout For Women #1 – Endurance Challenge

This particular workout is designed with a focus on endurance because your core pretty much works all day non-stop to keep your back straight and steady as well as assist in virtually every movement you do.

Higher repetitions with medium weights are the way to go to really push your endurance to the limit and become firmer, thinner and stronger.

Exercise 1
Cable Crunch
3 sets, 15-20 repetitions

Exercise 2
Kettlebell Windmill
3 sets, 15 repetitions for each side

Exercise 3
Suspended Reverse Crunch
3 sets, 20 repetitions

Exercise 4
Rope Climb Crunch
3 sets, 15-20 repetitions for each arm

Exercise 5
TRX Pendulum
3 sets, 15 repetitions for each side

Exercise 6
Plank
3 sets, 5 rotations (Plank Circle)

Ab Workout For Women #2 – Feel The Burn

If your goal is to do an ab-burning workout in only 5 minutes and push your fat-burning metabolism into overdrive then this is the workout plan you want to follow.

For this workout all you do is pick just a single exercise from the list above and go all out, doing as many reps as you can for 20 seconds straight. Stop and rest for just 10 seconds before doing as much as you can in twenty seconds again.

Do 8 of these 20-second sets and your mid section will be completely fried. If you don’t know which exercise to choose, try the kettlebell russian twist or the rope climb.

You have a lot of flexibility with these best ab workouts for women.

Ab Workout For Women #3 – Time Under Pressure

This workout is another one that can be done in no time at all (less than 10 minutes) and will challenge any mid section no problem.

Just do each of the listed exercises for 60 seconds with perfect form and try to rest as little as possible between exercises to keep that heart rate up and fire up your metabolism.

At the end of your workout do all the exercises once for a thorough ab circuit or if you really want to torture yourself you can do two circuits and completely finish your abs.

Exercise 1
Russian Twist
1 set, as many reps as possible in 60 sec

Exercise 2
Rope Climb Crunch
1 set, as many reps as possible in 60 sec

Exercise 3
Cable Crunch
1 set, as many reps as possible in 60 sec

Exercise 4
Plank
1 set, as many reps as possible in 60 sec. Alternate direction

Exercise 5
Cable Reverse Crunch
1 set, as many reps as possible in 60 sec

This is one of those best ab workouts for women that really get the heart rate going and the abs burning. In a good way.

Ab Workout For Women #4 – Oblique Obsession

As much as you wanna get those sexy, sculpted abs you shouldn’t forget about their partner in crime, the obliques. This routine focuses on building a complete mid section with kettlebell and TRX moves.

Select medium kettlebell weights that will allow you to do all your reps with perfect form and try to rest no more than 60 seconds between your sets.

Exercise 1
Kettlebell Windmill
4 sets, 10-12 repetitions for each side

Exercise 2
TRX Pendulum
1 set, 20 repetitions for each side

Exercise 3
Russian Twist
4 sets, 15 repetitions for each side

Exercise 4
TRX Pendulum
1 set, 20 repetitions for each side

This is a great complimentary exercise in the best ab workouts for women arsenal. By targeting the obliques you’re ensuring that you get great overall ab development which will make you look better than ever!

Ab Workout For Women #5 – Spartan Six Pack Session

Superset exercises will be used in this workout that will make you look like a Spartan from the movie 300. Basically, two exercises are done back-to-back without any rest in between and then a 60 second break is taken after the superset before repeating.

This workout focuses on using cable exercises paired with a plank to assist with recovery between sets. Make sure to use medium to heavy cable weights to spark growth instead of endurance.

Superset #1

Exercise 1
Cable Crunch
10 repetitions

Exercise 2
Plank
2 repetitions in each direction

Perform 3 supersets

Superset #2

Exercise 3
Cable Reverse Crunch
10 repetitions

Exercise #4
Plank
2 repetitions in each direction

If you’ve enjoyed these best ab workouts for women make sure to check out the recommended articles below to enhance your training results!

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