This is your ultimate list of the best abs workout for women. If you’ve been searching for the best exercises to burn and lose abdominal fat, search no more. They’re all here.
25 best ab exercises for women to lose belly fat and get a flat stomach.
If you want to burn and lose abdominal fat and get a strong core, you want to add these ab exercises to your training.
The secret to a toned, tight tummy is in the ab exercises and workouts.
With the right exercises and workouts, you can burn fat around your tummy.
Of course, your belly fat diet needs to be on point.
But when it comes to your abs, the exercises you do in your workout matters significantly.
In your abs training, you need to include a variety of exercises to hit all your abs muscles.
This is because your abs have several different muscles.
The upper abs, lower abs, and the obliques just to name a few.
When working your abs, you need to target them all from every angle for best and faster results.
This means you need exercises for the upper abs, lower abs, and obliques.
But the problem is most abs exercises may hit one area of the abs but not so much of others.
If your ab workouts only consist of a limited few, you are not sculpting your midsection and core in the way you can.
This is why we created this ultimate list of 25 best ab workouts.
It gives your ab routine the variety it needs.
So watch the video for every ab exercise to make sure you get it right.
And for best results combine these exercises with Cardio to burn and lose belly fat.
Here are 25 best abs exercises and workouts for women to flatten your belly.
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.
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. Dynamic Plank
Start in a plank position, support your body weight 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
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
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. Cross-Body Toe Touch Crunch
Lie down face up with arms and legs straight out, bend your right leg 45 degrees 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 the 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
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
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. Leg Lifts/ Reverse Crunch
Lie on an exercise or yoga mat and raise the legs so they’re extended upward directly over your hips.
Rest your 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
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 Leg Lift
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
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. Scissor Crunch
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
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
From a full plank position, bend your knees and jump your feet into the 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 the 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
Start in a 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.
18. 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.
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.
20. 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.
21. Side V-Up
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.
22. 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.
23. 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.
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.
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.
There you have it!
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.
What are your favorite ab exercises from this list? Let us know in a comment below.