Ab Exercises for Women
1. Mountain Climbers
Start in a high plank position. Alternately drive your knees towards your chest, as if running in place. Keep your core tight and back flat. This exercise engages your entire core and adds a cardio element.
2. Reverse Jack Knife
Lie on your back with arms extended overhead and legs straight. Simultaneously lift your arms and legs, trying to touch your toes. Lower back down with control. This targets both upper and lower abs.
3. Laying Toe Kicks
Lie on your back with legs straight and arms by your sides. Lift your head, neck, and shoulders off the ground. Keeping legs straight, lift them a few inches and make small, rapid up-and-down kicks. This works the lower abs.
4. Crunches
Lie on your back, knees bent, feet flat on the floor. Place hands behind your head, elbows out. Curl your upper body towards your knees, lifting your shoulder blades off the ground. Lower back down with control. This targets the upper abs.
5. Side Bridge
Lie on your side, elbow directly under your shoulder. Lift your hips, creating a straight line from head to feet. Hold this position, engaging your obliques. Repeat on both sides.
6. Bicycle Crunches
Lie on your back, hands behind your head, knees bent. Lift your shoulder blades off the ground and bring one knee towards your chest while extending the other leg. Rotate your upper body, bringing the opposite elbow towards the bent knee. Alternate sides in a pedaling motion.
7. Plank
Start in a push-up position, but with forearms on the ground. Keep your body in a straight line from head to heels, engaging your core. Hold this position, focusing on keeping your abs tight and your back flat.
