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25 Best Ab Exercises for Women for a Tight Stomach

You probably agree with me that in order to tone your abs, your workout needs killer "ab exercises". 

This goes for both men and women. 

If you are a woman, you need SUPER effective "good ab workouts for women". If you are a man, you need shredding ab exercises cut out for the sizzling six packs. 

But don't get me wrong. 

I'm not talking about doing gazillion abdominal crunches that exhaust and hurt your lower back

What I'm about to show you in this post are abs exercises that go MUCH deeper and harder than basic ab workouts. 

Why does this matter? 

Going deeper and harder matters when it comes to abs because abdominal muscles often thought as in singular is actually multiple different muscles located side by side and in layers. 

Most popular basic abs workouts like crunches only touch one, top layer. 

And that's not enough. 

But not to worry. 

The top 25 ab exercises I listed below make sure you hit all the core muscles and layers in your abs, giving you the ultimate toning effect that gives you the flat stomach you want. 

So if you're ready... grab your exercise mat and put these abs exercises to work for you.

But don't attempt to do all 25 ab exercises at once.

Instead, pick 2 to 3 from the list to start with. 

Want a better result? 

Pair this ab workout with cardio.

Cardio increases the effectiveness in beating belly fat and toning the abs, especially when combined with toning workouts. 

Want EVEN FASTER RESULTS?

Get on an ab diet with these belly fat burning foods.

Ready? 

Let's get to it.

25 Best Ab Workouts for Women

* Scroll down past the image for instructions on every move.

25 best ab workouts for women

1. DeadBug

Dead-bug

Lie down flat on your back on a Yoga mat, with your arms and legs up towards the ceiling. 

Take a deep breath and engage your abs. As you exhale, lower your right leg and extend your right arm behind your head. Switch sides and keep alternating legs and arms until you complete a set. Do 8-12 reps/side.

2. Plank

Plank

Lie facedown on the ground with your legs extended, elbows bent directly under shoulders. Clasp your hands. Keep your feet hip-width apart and elbows shoulder-width apart.

Brace your abs, then tuck your toes to raise your body (forearms remain on the ground) to form a straight line from head to heels. Hold for 30-60 seconds or as long as you can. 

3. Plank to Push-Up

Plank to push-ups

Start in a plank position, support your bodyweight on your forearms. Your body should form a straight line from shoulders to your ankles. 

Brace your core by contracting your abs as if you were about to be punched in the stomach. Press your body up into the top position of a push-up by extending your arms one at a time.

Pause, then reverse the movement and return to your elbows. That’s one rep.

4. Russian Twists

Ab exercise Russian twists 

Sit on the floor with your knees bent and your feet off the floor. Placing your hands together, extend your arms straight out in front of your chest. Lean back so your torso is at a 45-degree angle to the floor. Brace your core and rotate to the right as far as you can.

Pause for 1-2 seconds, then reverse the movement and twist all the way back to the left as far as you can. Continue alternating back and forth until you complete 8-12 reps on each side. Do 2-3 sets. 

5. Bicycle Crunch

Bicycle crunch abs exercise for women

Lie flat on the floor on a Yoga mat, with your lower back pressed to the ground and the core engaged. Place your hands behind your ears gently holding your head. Bring your knees toward your chest to about a 45-degree angle.

Lift your upper back until your shoulder blades are off the mat. Be sure not to pull from your neck. Contract your abs and straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. 

Make sure your rib cage is moving, not just your elbows. Switch sides, and continue alternating from side to side to complete one set. Do 8-12 reps for 2-3 sets.

6. One Arm Toe Touch Crunch

One arm toe touch crunch exercise

Lie down faceup with arms and legs straight out, bend your right leg 45 degree next to you.

Contract your core in one motion crunch your abs and lift up your left leg as you reach your right arm toward it. Engage your abs to actually touch your toe (slow and controlled) with right hand.

Hold for 2 seconds, then slowly lower back down to the starting position. That’s one rep. Continue for 10-15 repetitions and then switch sides and repeat for 15 reps total.

7. Mountain Climber Exercise

Mountain climbers exercise 

To perform this exercise, get into a full body push-up position with your hands directly underneath your shoulders. Your body should form a straight line from your head to your heels. 

Brace your abs and lift one foot, and slowly raise your knee and bring it towards your chest. Keep the abs engaged and your back flat. Return to the starting position and repeat with the other leg (left).

Continue alternating for the prescribed number of repetition or 30 - 45 seconds 

8. Cross Body Mountain Climbers

Cross-body mountain climbers exercise

Start at the top in a pushup position with your body forming a straight line from head to heels. Keeping your abs engaged, pick up your right foot and slowly bring your right knee toward your left shoulder.

Then return to the starting position. Continue for prescribed number of repetitions. 

9. Reverse Crunch

Reverse crunch with legs straight

Lie on an exercise or yoga mat and raise the legs so they’re  extended upward directly over your hips.

Rest your hands palms down at your sides. Contracting abdominals, use your lower abs to lift your hips off the floor, pulling them toward the rib cage.

Pause for 1-2 seconds, then slowly lower the hips and legs, back down towards the floor. Do 8 to 12 reps. 

10. Crossed Leg Crunch

Crossed leg crunch

Lie down face-up on your back as shown in the image. Cross your left ankle over your right knee. Supporting your head with hands, but do not pull on your head as you crunch up— let your abs do the work for you.

Lifting your upper back, head and shoulders off the floor, contract your abs as you crunch straight up towards your legs—  Pause for 1-2 seconds, then slowly return to the starting position. Aim 12-15 reps per side for 2-3 sets.

Get ready to feel the burn.

11. Down-Dog Knee Up

Get into the position of the downward facing dog by getting down on all fours with your hands and feet and raising your right leg up.  

Bring your right knee in by pulling it toward your forehead. Tighten your abs and extend your right leg back. 
This time, bring the knee outside of your right elbow, then fully extend the leg again. Switch legs and repeat. Complete 10-12 reps for 2-3 sets. 

12. Knee to Elbow Crunch

ab workouts elbow to knee crunch

Lie flat on your back on a mat and place your hands behind the head to support the neck.

Tighten your abs as you lift the legs and shoulders off the mat. Attempt to reach your right knee with your left elbow by crunching up. Return to the starting position and repeat on the other side. Complete 12-15 reps per side for 2-3 sets.

13. Toe Touch Crunch

Lie flat on your back on a mat and fully extend your legs. Stretch your arms behind you before you begin.

Tighten your abs and bring your head and shoulders off the mat and lift your pelvis off slightly off the floor. Let your toes meet with your hands by swinging your arms up toward the ceiling and bringing your toes up toward the hands.

If needed, place one hand behind your head to support the neck. Complete 10-12 reps for 2-3 sets. 

14. Scissors Crunch

Scissors abs crunch exercise

Lie flat on your back. Extend your arms so they're against the sides of your body with your palms face down and pressing into the floor. Bend your knees 45 degrees and draw them into your ribs. This makes it easier for you to pull your navel in toward your spine and actively press your lower back flat on the ground.

Lift both legs straight up toward the ceiling, continuing to keep your abs engaged and pressing your lower back into the ground. 

Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.

Continue scissoring for 15 to 20 times on each leg (or more if you're still not feeling it).

15. Rolling Plank

Rolling plank ab workouts

Start in the side plank on your left with right foot staggered in front of the left foot. Extend your right arm  up.

Rotate your torso to the right. Raise your right arm toward the ceiling as you roll onto the outside of your left foot.

Pause, then reverse the movement to return to start. Repeat on the other side. Continue from side to side for 10-12 reps on each side

16. Plank Side Tuck

Plank tuck ab workouts

From a full plank position, bend your knees and jump your feet into outside of your right hand, landing in a crouch on the balls of your feet. 

Jump up and extend your legs back out to your plank position. That's one rep. 

Repeat as quickly as you can. This time jump into outside of your left hand and continue alternating for 12-15 reps on each side. 

Tip: Keep your weight in your arms to make jumping in and out easier. If it’s too challenging to jump, you can instead perform in the form of mountain climbers moving your feet in and out.

17. Diagonal Plank

Diagonal #plank #exercise for #abs and core

Start in an plank position, then walk your legs apart until they are a bit wider than your hips. Make sure your hips are lifted, and your body forms a straight line from your shoulders to your heels.

Keeping torso stable, lift your right arm up and slightly out on the diagonal. Hold this position for two seconds, then return to elbow plank. Repeat with the left arm. This completes one rep. Do two 12-15 reps on each side.

17. Crunch Clap

Lie flat on your back face up and raise shoulder blades slightly off of the floor. Keeping your legs extended, lift one leg up while keeping the other intact so that your legs create an L shape.

Crunch up slightly to clap your hands behind your raised leg. Return to the starting position and alternate. Repeat and continue to alternate. Complete 10-12 reps per side for 2-3 sets. 

18: V-Crunch

Lie flat on your back face up and lift your legs and arms up toward the ceiling. Lift your upper back slightly off of the floor and touch your feet with your hands. Lower your legs and arms to return to the starting position. 
Repeat and complete 10-12 reps for 2-3 sets. 

19. Side lift (double side crunch)

Lie sideways on your right buttock on a mat. Keep your legs fully extended and knees unlocked. 
Bring out the right arm out in front of your body for support and balance and left hand behind your left ear.

Engage your abs and lift your legs and torso off the floor all at once. Return to the starting position and repeat the movement until you complete 10-12 reps. Switch sides and complete 2-3 sets total. 

20. Side V-Up

Side V-Up #Crunch #exercise

Lie on your right side, with your left hand behind your head and right hand on the floor.

Pressing  down into your right hand, raise your straight legs off the floor and bring your torso toward your legs.

Lower yourself back to the floor with control. That's one rep. Continue for 12-15 reps. Then switch sides and repeat on the other side.

21. One-Leg Plank

Start by getting into a standard plank position. Once positioned, lift one leg off of the floor and keep it fully extended.

Keep your body balanced in that position and hold for 10-20 seconds. Lower your leg and return to the starting position. Rest for a second or two, then repeat on the other leg. Complete 10-12 reps per side for 2-3 sets. 

22. Side Plank Toe Touch

Get into a side push-up plank position with your hand under your shoulder and your bottom leg slightly in front of your top leg with your bottom foot rested on its outer side.  After you are balanced, raise your top arm up and keep your gaze straight ahead.

Kick your bottom leg up and forward, slightly twisting your upper body to reach your hand to your foot. Return leg to the starting position and repeat. Complete 10-12 reps then switch sides. Repeat and complete 2-3 sets. 

23. Crunch

Basic #crunch #exercise

Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so your thumbs are behind your ears. Don’t lace your fingers across together.

Hold your elbows out to the sides but rounded slightly in. Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward to tighten your abs. Curl up and forward so that your head, neck, and shoulder blades lift off the floor.

Hold for 1-2 counts at the top of the movement and then lower slowly back down. Repeat for 12-15 repetitions.

24. Boat

Ab exercises for women boat

Start by sitting with your knees bent. Rest your feet lightly on the floor as you balance on your tailbone. Engage your core and slowly recline while maintaining your straight back.

Bring your arms straight in front of you, then raise your legs up straight to create a V-shape with your torso and legs. Hold that position for 30 to 60 seconds. 

Final Thoughts

There you have it!

25 of the best abs exercises for women to get a toned, flat stomach.

This is your ultimate ab workout cheat sheet. Now you have enough variety of exercises for your abs to create the perfect routine that will score you amazing abs.

For more abs workout and exercise ideas, check out the links below.

Related ab workouts:

What are your favorite ab exercises from this list? Let us know in a comment below.




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