The 10 Best Abs Exercises for women
The 10 Best Abs Exercises for women
There’s one thing at the center of many biggie fitness goals.
If you want to squat heavy weights, improve your balance, hike up the stairs (or a mountain) with ease, run fast or long distances, and more, a strong core is key.
Your abdominal muscles play a major role in your ability to hit these and are so much more than a “six-pack.” (Seriously.)
One surefire way to achieve that super strong core: abs exercises.
That’s why Women’s Health rounded up the best-of-the-best abs movements just for you.
(BTW here’s how to get visible abs if that’s a goal for ya.)
Before you can work your middle muscles with the best abs exercises of all time, you need to know a bit more about your core.
You’ve probably heard the most about your rectus abdominis (a.k.a. your six-pack muscles, which run down the front of your stomach), but there’s also the transverse abdominis (deep abs muscles that wrap around your stomach) and obliques (otherwise known as your side abs, which help you rotate).
A successful ab workout incorporates movements that use *all* of these major muscles—preferably at the same time, says Tatiana Firpo, CPT (because efficiency!).
1.Glute Bridge March
1.Lie on your back with your legs bent, heels under knees, feet flat on the floor.
2.Extend your arms over your chest, palms facing.
3.Raise your hips so your body forms a straight line from your shoulders to your knees.
4.Brace your abs and lift your right knee over your hip, maintaining 90-degree angle of that leg.
5.Hold for a moment, then lower your right foot.
6.Repeat with the left.
That’s one rep.
7.Continue alternating.
Why it rocks: Not only does this exercise fire up two sections of your abs, but it works your glutes, too, which will help with your overall stability.
Good for: rectus abdominis, transverse abs
2. Mountain Climbers
2.Drive right knee toward chest.
3.Return to a plank.Quickly repeat with left knee. That’s one rep.
4.Continue alternating.
Why it rocks: Yup, this workout makes your core seriously burn and gets your heart pumping, a combo that’s sure to help you up your fitness game.
Good for: rectus abdominis
3. Plank With Knee Tap
2.Slowly and with control, lower both knees until they kiss the ground.
3.Return to a plank position. That’s one rep
Why it rocks: This slow movement helps you engage your core while also easing strain on your neck by allowing your knees to periodically touch the ground.
Good for: rectus abdominis.
4. Shoulder Tap And Jack
2.Keeping your core engaged, tap your right shoulder with your left hand as you jump your feet outward.
3.Return to start.Repeat on the opposite side. That’s one rep.
Why it rocks: Not only does this work all aspects of your core, but the move also allows you to get your heart rate up for a boost of cardio
Good for: obliques, transverse abs, rectus abdominis
5. Leg Lower
2.Slowly lower one leg as far down as possible without back lifting off the ground.
3.Return to start.Repeat with the other leg. That’s one rep.
Why it rocks: You’re able to fully engage your abs by moving slowly downward without the injury-risk associated with faster movements.
Good for: transverse abs, rectus abdominis
6. Deadbug
1.Start lying on back with arms extended toward ceiling in line with shoulders and legs bent to 90 degrees (knees above hips).The 10 Best Abs Exercises for women
2.Keep low back pressed into the floor, engage abs, and slowly extend and lower right leg until heel nearly touches floor and left arm until your hand nearly touches floor overhead at the same time.
Pause, then return to start and repeat on the opposite side. That’s one rep.Continue alternating
7. V-Up
2.In one movement, lift upper body, arms, and legs, coming to balance on tailbone, forming a “V” shape with body.
3.Lower back down. That’s one rep
Why it rocks: Because it involves lifting your arms and legs, this difficult move gets your heart rate up while pushing your core strength to its limit.
Good for: rectus abdominis
8. Side Plank
2.Engage your core and lift hips up.
3.Hold for 30 seconds before repeating on the other side The 10 Best Abs Exercises for women
Why it rocks: By working your core, hips, and shoulders one side at a time, side planks help you avoid strength imbalances
Good for: obliques, transverse abs, rectus abdominis
9. Reverse Crunch
2.Press lower back into mat, then curl knees into chest to lift hips off the ground.
3.Return to start with control. That’s one rep.
Why it rocks: The reverse crunch fires up your rectus abdominis, transverse abdominis, and obliques without straining your neck and back.
Good for: rectus abdominis
10. Hollow Body Hold
2.Squeeze legs together and engage abs to lift bent legs so calves are parallel to the floor.
3.Lift head, neck, and shoulders the floor.Pause and hold for 30 seconds or as long as possible with good form.
