{"id":46647,"date":"2022-10-06T10:55:02","date_gmt":"2022-10-06T10:55:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46647"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"best-ab-workouts-for-women","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/","title":{"rendered":"The Best Ab Workouts For Women: Strengthen Your Core And Get The Midriff Of Your Dreams"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#What_Are_The_Benefits_Of_Doing_Ab_Exercises\" >What Are The Benefits Of Doing Ab Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Can_Help_Reduce_And_Even_Prevent_Back_Pain\" >Can Help Reduce And Even Prevent Back Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Improves_Posture\" >Improves Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Makes_It_Easier_To_Do_Daily_Activities\" >Makes It Easier To Do Daily Activities<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Can_Help_You_Breathe_Better\" >Can Help You Breathe Better<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Will_Improve_Your_Athletic_Performance\" >Will Improve Your Athletic Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Improve_Your_Balance_Coordination_And_Reduce_The_Risk_Of_Injury_17_9_7_3\" >Improve Your Balance, Coordination, And Reduce The Risk Of Injury (17, 9, 7, 3).<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#The_Best_At_Home_Ab_Workouts_For_Women_That_Arent_Sit-Ups\" >The Best At Home Ab Workouts For Women (That Aren\u2019t Sit-Ups)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Planks\" >Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Mountain_Climbers\" >Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Glute_Bridge_March\" >Glute Bridge March<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Hip_Lifts\" >Hip Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#V-Ups\" >V-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Bear_Crawls\" >Bear Crawls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Dead_Bug\" >Dead Bug<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Kickboxing\" >Kickboxing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#InchWorms\" >InchWorms<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#What_Is_The_Most_Effective_Ab_Workout_For_Women\" >What Is The Most Effective Ab Workout For Women?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#How_Can_A_Girl_Get_Abs_In_2_Weeks\" >How Can A Girl Get Abs In 2 Weeks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#What_Are_The_Best_Ab_Workouts_For_Women_At_Home\" >What Are The Best Ab Workouts For Women At Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Which_Are_The_Best_Ab_Workouts_For_Women_Over_50\" >Which Are The Best Ab Workouts For Women Over 50?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#Bird-Dog\" >Bird-Dog<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#How_Can_Women_Get_Abs_Fast\" >How Can Women Get Abs Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#What_Is_The_Most_Effective_Ab_Exercise\" >What Is The Most Effective Ab Exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you tired of doing the same situps and crunches for the sake of ab exercise? Abs exercises are an important part of every workout routine, anyway. Strengthening your core will not only help you get those enviable, Instagram worthy six pack abs, but it will also help increase your overall performance in the gym &#8211; even during workouts and activities that do not specifically target the core. <\/span><span style=\"font-weight: 400;\">If you are curious about the best ab workouts for women that not only result in a trim waist (goodbye muffin top), but also strengthen the muscles underneath, keep reading.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Doing_Ab_Exercises\"><\/span><b>What Are The Benefits Of Doing Ab Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Other than simply looking good, doing <a href=\"https:\/\/betterme.world\/articles\/abs-after-40\/\">ab exercises<\/a> has many more benefits for our bodies than we may realize. Here are some<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Can_Help_Reduce_And_Even_Prevent_Back_Pain\"><\/span><strong>Can Help Reduce And Even Prevent Back Pain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Back pain is not something only experienced by older adults. According to the <\/span><i><span style=\"font-weight: 400;\">National Institute of Neurological Disorders and Stroke, <\/span><\/i><span style=\"font-weight: 400;\">many people start complaining about back aches as early as 30 years old (<\/span><a href=\"https:\/\/www.ninds.nih.gov\/low-back-pain-fact-sheet\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are lucky not to have any back pains yet, ab exercises are a great preventative measure against this. A strong core helps keep your belly from protruding too far to the front which not only alters your center of gravity (which can mess with your balance) but also puts too much pressure on your lower back to support you. Too much pressure on the lower back messes with the lower back&#8217;s discs and facet joints, flexible points which with time can lead to weakness, pain and potential rupture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you already have back pain, research shows that strengthening your core is the best way to reduce this pain. A study done on 120 subjects (between the ages of 20 to 60) all with varying levels of back pain revealed that core exercises were in fact more effective in reducing this pain, compared to physical therapy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5648929\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An earlier study done on 30 middle-aged men and women found that just eight weeks of core stabilization exercise not only increased the endurance of both core and back muscles, but it also significantly reduced low back pain (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/275355359_Effect_of_8-Week_Core_Stabilization_Exercises_on_Low_Back_Pain_Abdominal_and_Back_Muscle_Endurance_in_Patients_with_Chronic_Low_Back_Pain_due_to_Disc_Herniation\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improves_Posture\"><\/span><b>Improves Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other than improving self confidence and helping you look taller, good posture can help reduce lower back pain as well as tension in your neck and shoulders. A study published in <\/span><i><span style=\"font-weight: 400;\">The Journal of Physical Therapy Science <\/span><\/i><span style=\"font-weight: 400;\">in 2015 found that exercising your deep abdominal muscles helps improve your posture, leading researchers to suggest the use of such exercises for any athletes or patients who might need postural adjustments (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4339139\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/flat-stomach-30-day-ab-challenge\/\"><i>Flat Stomach 30 Day Ab Challenge To Tone And Strengthen Your Abs And Overall Body<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"best ab workouts for women\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Makes_It_Easier_To_Do_Daily_Activities\"><\/span><strong>Makes It Easier To Do Daily Activities<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We use our core, spine and low back <a href=\"https:\/\/betterme.world\/articles\/top-5-abs-exercise\/\">muscles<\/a> a lot during the day. From simple tasks such as sitting or standing, twisting to look behind, tying our shoes to bending over in the garden, picking up a package\/baby, getting up from a chair, mopping the floor, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have weak or painful back and core muscles, such tasks can be a chore. However, a strong core makes such tasks second nature so that you do not have to think twice about them.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Can_Help_You_Breathe_Better\"><\/span><strong>Can Help You Breathe Better<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to a study published in 2015, combining <a href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/\">core exercises<\/a> with diaphragmatic breathing exercises will not only improve your posture, but also your pulmonary function and abdominal fitness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4668176\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Will_Improve_Your_Athletic_Performance\"><\/span><strong>Will Improve Your Athletic Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Want to lift heavier, run for longer, or simply workout longer and with more intensity? Work on your core. Most of the time while working out, regardless of the exercise, you will hear your trainer telling you to brace your core &#8211; this is because you really do use your core to do almost all exercises, from weight lifting to running (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0213158\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2010\/06000\/core_training__evidence_translating_to_better.4.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19026017\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3109894\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improve_Your_Balance_Coordination_And_Reduce_The_Risk_Of_Injury_17_9_7_3\"><\/span><span style=\"font-weight: 400;\"><strong>Improve Your Balance, Coordination, And Reduce The Risk Of Injury<\/strong> <strong>(<\/strong><\/span><strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7557618\/\">17<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4668157\/\">9<\/a>, <a href=\"https:\/\/www.researchgate.net\/publication\/350680149_Effect_of_Core_Stabilization_Exercises_on_Balance_Performance_in_Older_Adults\">7<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\">3<\/a>).<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-32575 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1024x576.jpg\" alt=\"best ab workouts for women\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_At_Home_Ab_Workouts_For_Women_That_Arent_Sit-Ups\"><\/span><b>The Best At Home Ab Workouts For Women (That Aren\u2019t Sit-Ups)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you have a better understanding of why <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">exercising<\/a> your core should be a top priority for you, here are some simple ab workouts that can easily be done at home. These exercises not only require minimal space, but can be done with or without weight, making them easily accessible to everyone.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Planks\"><\/span><strong>Planks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planks are a great and versatile workout that not only targets your core, but also other upper <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">body muscles<\/a> like the pectorals, biceps, triceps, deltoids, and more. Planks come in many variations such as the basic (high) plank, elbow plank, side plank, plank crawl outs, knee planks, etc. For many beginners, the elbow plank is the easiest to do as they build both their upper and core strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by getting on you hands and knees on a soft but firm surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, lower yourself so that you end up resting on your elbows and forearms. Straighten your legs out behind you and rest on the tips of your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure that your body, from your head to the toes is in a straight line. Do not lift your butt into the air or sag your midsection to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 20 to 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this three times.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-32188 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-1024x576.png\" alt=\"best ab workouts for women\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mountain_Climbers\"><\/span><strong>Mountain Climbers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like planks, mountain climbers work more than just <a href=\"https:\/\/betterme.world\/articles\/fat-absorption\/\">your abs<\/a>. They also target the muscles in your shoulders, arms, under the armpits, chest, and even your legs.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by getting into a high plank position &#8211; your legs stretched and balanced on your toes behind you while holding yourself up with your arms. The arms should be about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look at a point straight in front of you, engage your core by pulling your belly button toward your spine, and keep your back flat and straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right knee into your chest\/right hand as far as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick the right knee back and bring the left knee up towards the left hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep switching your legs (think of it as running in place) like this for a count of ten to twelve. This counts as 1 set.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three sets in total and remember to keep breathing.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Glute_Bridge_March\"><\/span><strong>Glute Bridge March<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As the name suggests, glute bridges are primarily meant to work <a href=\"https:\/\/betterme.world\/articles\/types-of-crunches\/\">your butt<\/a>. However, like many compound exercises, this workout doesn\u2019t just target your butt. It also works your abs, hip flexors, quads, and the hamstrings.<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Start by lying on your back. Bend your legs with your heels under knees and feet flat on the floor.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">You can do one of two things with your arms.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Either extend your arms straight up toward the ceiling.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Place them on either of your body. This second option is better for beginners as it\u2019s easier to keep balanced.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Slowly raise your hips so your body forms a straight line from your shoulders to your knees.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Engage your core and lift your right knee over your hip, maintaining 90-degree angle of that leg.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold this position for 2 to 3 seconds before lowering your right foot. Repeat this movement with the other leg. That&#8217;s one rep.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Do 10 reps for a full set. Do 3 sets in total.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Hip_Lifts\"><\/span><strong>Hip Lifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip lifts are one of the best lower ab workouts for women who struggle with reducing the size of the FUPA. Other than the lower abs, hip lifts also target the muscles in the hips, glutes, and <a href=\"https:\/\/betterme.world\/articles\/30-days-abs-challenge-calendar\/\">hamstring<\/a>.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back and lift your legs to the ceiling. Keep them as straight as you can without locking your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hands on either side of your body, or under your bum to help with your lifts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an exhale, lift your hips a few inches off the floor pushing your legs towards the ceiling. Do not lift your head during this.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, slowly lower your hips back to the floor. Do not drop your legs to the floor. They must remain raised. Only your hips touch the floor throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This counts as 1 rep. Do 8 to 12 reps for 1 set.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"V-Ups\"><\/span><strong>V-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like hip lifts, v-ups are also one of the best lower ab workouts for women. V-ups are also compound exercises that target the quads, hips and other muscles in your lower body.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie back down on the floor with your legs extended and your arms stretched out behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In one movement, lift your arms, upper body and legs up to form the letter V with your body. At your highest point you should be balancing on your tailbone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down to the floor. This counts as 1 rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 v-ups for 1 set.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-32137 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-1024x576.png\" alt=\"best ab workouts for women\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bear_Crawls\"><\/span><strong>Bear Crawls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like mountain climbers, bear crawls target almost every muscle in <a href=\"https:\/\/betterme.world\/articles\/28-days-abs-challenge\/\">your body<\/a>. Aside from your abs, they also work the chest, glutes, shoulders, back, quads and hamstrings.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a standard push-up position &#8211; your hands right under your shoulders, feet about hip-distance apart, core engaged and back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start moving forward as though you were crawling &#8211; right hand and left leg forward, left hand and right leg forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep switching like this for 10 to 12 steps. This makes 1 set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of bear crawls and remember to keep your body low and breath throughout the exercise.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\"><i>How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dead_Bug\"><\/span><strong>Dead Bug<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Of the ab workouts of this list, the dead bug is perhaps the only workout that just targets the abs.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back on a soft surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arms and ensure that the wrists are directly above the shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs until they are right above your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and then slowly drop your left hand and right leg to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the arm and leg back to start position. This counts as 1 rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do ten reps for 1 set. Make sure that you don&#8217;t drop the non-moving arm and leg and always ensure to keep breathing.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Kickboxing\"><\/span><strong>Kickboxing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It might seem like an odd option for ab workouts but kickboxing is not only a great cardio and full body workout, but research shows that kickboxers have incredibly strong core muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study published in the <\/span><i><span style=\"font-weight: 400;\">International Journal of Environmental Research and Public Health, <\/span><\/i><span style=\"font-weight: 400;\">researchers took 20 kickboxers aged between the ages of 18 and 32, all weighing anywhere between 75 to 92 kilograms and evaluated their sports and fitness levels. Other than finding out how agile, fast,and strong they were, researchers also found that their core strength was also quite impressive (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8002533\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"InchWorms\"><\/span><strong>InchWorms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the muscles in your core, glutes, calves, hamstrings, and shoulders.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward with straight legs, and place your hands on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your hands out until you are in a plank position with shoulders over your wrists.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and bring your chin and chest to the floor. Your elbows should form a 45-degree angle with your shoulder joints. Think of a pushup position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press back up to your plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your hands back in toward your feet, keeping your legs as straight as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll back up to a standing position, with control.<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-32002 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3-1024x576.jpg\" alt=\"best ab workouts for women\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_The_Most_Effective_Ab_Workout_For_Women\"><\/span><b>What Is The Most Effective Ab Workout For Women?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">All of the above mentioned exercises are very effective in helping women get a stronger core and trimmer waist. Just be sure to remain consistent, and watch your calorie intake as well as your diet. Remember that 90 percent of abs are made in the kitchen &#8211; not the gym.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Can_A_Girl_Get_Abs_In_2_Weeks\"><\/span><b>How Can A Girl Get Abs In 2 Weeks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0Unfortunately, unless a person had a pretty flat tummy and some small ab definition before (and works to get them more defined) there is absolutely no way for you to get abs in just two weeks. In recent years, the \u20182 week ab challenge\u2019 has grown in popularity making many women everywhere think that getting abs is as simple as doing ab workouts everyday for 14 days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only are such challenges not good for you, but they will not give you abs. Some important points to note are that<\/span><\/p>\n<ul>\n<li><b>You should not exercise one muscle group everyday<\/b><span style=\"font-weight: 400;\"> &#8211; Muscles &#8211; even abs &#8211; need to rest. This prevents fatigue as well as muscle soreness and also allows them to heal and grow &#8211; which makes them more defined.<\/span><\/li>\n<li><b>Ab growth is more determined by your diet, not your workout routine <\/b><span style=\"font-weight: 400;\">&#8211; Let\u2019s get one thing straight: incorporating any of the above mentioned best ab workouts for women is a certainly great idea, but it is only a very small first step to reaching your goals. We all have abs, they just tend to be hidden under a layer of fat.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To get rid of the fat, we must watch our calorie intake &#8211; by eating at a calorie deficit, eat a more healthy, well balanced diet, and then exercise. Remember that any effort you put into your workout routine will be lost if you do not fix your eating habits.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Ab_Workouts_For_Women_At_Home\"><\/span><strong>What Are The Best Ab Workouts For Women At Home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best thing about ab workouts is that almost all of them can be done at home with not only minimal space, but also little to no equipment as well. Any of the above-mentioned workouts can easily be done at home for that sexy midriff as well as a strong core. If you\u2019d like to add some intensity to them &#8211; and make your muscle work even more &#8211; invest in some simple free weights, or improvise with things in the house if you cannot spare the money for free weights.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Which_Are_The_Best_Ab_Workouts_For_Women_Over_50\"><\/span><b>Which Are The Best Ab Workouts For Women Over 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to doing ab workouts, or just exercise in general, a lot of older adults tend to shy away from them due to multiple reasons such as cost, fear of embarrassment or falling, lack of support from family and friends, health problems such as disabilities, chronic illnesses and joint pain, a lack of the know how to approach many exercises, and many more reasons (<\/span><a href=\"https:\/\/academic.oup.com\/biomedgerontology\/article\/56\/suppl_2\/36\/581106\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15677833\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20440026\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For women over 50 looking to start doing some ab exercises, the first and most important step to take would be speaking to your doctor so you can find workouts that may not aggravate any underlying health conditions that you may have.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are in good health and your joints are okay, some of the best workouts that you can do to strengthen your core include planks, glute bridges, and alternating leg and arm raises (aka bird-dog).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Bird-Dog\"><\/span><strong>Bird-Dog<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by getting on your hands and knees on a soft but firm surface eg. a yoga mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core by pulling your belly button to your back. Remember to keep breathing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise your right arm up as you simultaneously raise your left leg up off of the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold both limbs up and straight for about five seconds before slowly lowering both limbs to the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This counts as 1 rep. Do 8 to 12 reps before alternating to the left arm and right leg and repeating the same movements<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If your joints cannot handle being on the floor, you can modify your routine and simply do some standing ab exercises. Some great standing core exercises include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knee pulls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing twists<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing cat cow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead side reach<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-32006 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8-1024x576.jpg\" alt=\"best ab workouts for women\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Can_Women_Get_Abs_Fast\"><\/span><b>How Can Women Get Abs Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned above, there is no magical exercise that will help you get abs fast. Abs, like all other types of muscle take time, dedication and above all, care to grow and sustain. That\u2019s what you need to do, if you are looking for longterm, sustainable, and actually effective ways to get abs.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_The_Most_Effective_Ab_Exercise\"><\/span><b>What Is The Most Effective Ab Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There is no one specific ab workout that works better than all others. All ab workouts are equally important<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best ab workouts are the ones that you actually do and stay consistent with. Whether you choose ab specific workouts or compound exercises that target more than one muscle, the most important thing is to remain dedicated and watch your diet &#8211; doing this will have you seeing results in no time.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Ab_Workouts_For_Women\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Are you tired of doing the same situps and crunches for the sake of ab exercise? Abs exercises are an important part of every workout routine, anyway. Strengthening your core will not only help you get those enviable, Instagram worthy six pack abs, but it will also help increase your overall performance in the gym [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":46648,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[58],"tags":[],"coauthors":[109],"class_list":["post-46647","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-abs-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Ab Workouts For Women: Strengthen Your Core And Get The Midriff Of Your Dreams - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you tired of doing the same situps and crunches for the sake of ab exercise? Abs exercises are an important part of every workout routine, anyway. Read about \u2605 BEST AB WORKOUTS FOR WOMEN \u27a4 here!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Ab Workouts For Women: Strengthen Your Core And Get The Midriff Of Your Dreams\" \/>\n<meta property=\"og:description\" content=\"Are you tired of doing the same situps and crunches for the sake of ab exercise? Abs exercises are an important part of every workout routine, anyway. Read about \u2605 BEST AB WORKOUTS FOR WOMEN \u27a4 here!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1175042767-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3\"},\"headline\":\"The Best Ab Workouts For Women: Strengthen Your Core And Get The Midriff Of Your Dreams\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/\"},\"wordCount\":2822,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1175042767-scaled.jpg\",\"articleSection\":[\"Abs Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you tired of doing the same situps and crunches for the sake of ab exercise? Abs exercises are an important part of every workout routine, anyway. Strengthening your core will not only help you get those enviable, Instagram worthy six pack abs, but it will also help increase your overall performance in the gym - even during workouts and activities that do not specifically target the core. <\/span><span style=\\\"font-weight: 400;\\\">If you are curious about the best ab workouts for women that not only result in a trim waist (goodbye muffin top), but also strengthen the muscles underneath, keep reading.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The Benefits Of Doing Ab Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Other than simply looking good, doing <a href=\\\"https:\/\/betterme.world\/articles\/abs-after-40\/\\\">ab exercises<\/a> has many more benefits for our bodies than we may realize. Here are some<\/span>\\r\\n<ul>\\r\\n \\t<li>\\r\\n<h3><strong>Can Help Reduce And Even Prevent Back Pain<\/strong><\/h3>\\r\\n<\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Back pain is not something only experienced by older adults. According to the <\/span><i><span style=\\\"font-weight: 400;\\\">National Institute of Neurological Disorders and Stroke, <\/span><\/i><span style=\\\"font-weight: 400;\\\">many people start complaining about back aches as early as 30 years old (<\/span><a href=\\\"https:\/\/www.ninds.nih.gov\/low-back-pain-fact-sheet\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you are lucky not to have any back pains yet, ab exercises are a great preventative measure against this. A strong core helps keep your belly from protruding too far to the front which not only alters your center of gravity (which can mess with your balance) but also puts too much pressure on your lower back to support you. 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Read about \u2605 BEST AB WORKOUTS FOR WOMEN \u27a4 here!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Best Ab Workouts For Women: Strengthen Your Core And Get The Midriff Of Your Dreams","og_description":"Are you tired of doing the same situps and crunches for the sake of ab exercise? Abs exercises are an important part of every workout routine, anyway. Read about \u2605 BEST AB WORKOUTS FOR WOMEN \u27a4 here!","og_url":"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1175042767-scaled.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3"},"headline":"The Best Ab Workouts For Women: Strengthen Your Core And Get The Midriff Of Your Dreams","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/"},"wordCount":2822,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/best-ab-workouts-for-women\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1175042767-scaled.jpg","articleSection":["Abs Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you tired of doing the same situps and crunches for the sake of ab exercise? Abs exercises are an important part of every workout routine, anyway. Strengthening your core will not only help you get those enviable, Instagram worthy six pack abs, but it will also help increase your overall performance in the gym - even during workouts and activities that do not specifically target the core. <\/span><span style=\"font-weight: 400;\">If you are curious about the best ab workouts for women that not only result in a trim waist (goodbye muffin top), but also strengthen the muscles underneath, keep reading.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are The Benefits Of Doing Ab Exercises?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Other than simply looking good, doing <a href=\"https:\/\/betterme.world\/articles\/abs-after-40\/\">ab exercises<\/a> has many more benefits for our bodies than we may realize. Here are some<\/span>\r\n<ul>\r\n \t<li>\r\n<h3><strong>Can Help Reduce And Even Prevent Back Pain<\/strong><\/h3>\r\n<\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Back pain is not something only experienced by older adults. According to the <\/span><i><span style=\"font-weight: 400;\">National Institute of Neurological Disorders and Stroke, <\/span><\/i><span style=\"font-weight: 400;\">many people start complaining about back aches as early as 30 years old (<\/span><a href=\"https:\/\/www.ninds.nih.gov\/low-back-pain-fact-sheet\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you are lucky not to have any back pains yet, ab exercises are a great preventative measure against this. A strong core helps keep your belly from protruding too far to the front which not only alters your center of gravity (which can mess with your balance) but also puts too much pressure on your lower back to support you. 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