Ab Workout for Women - 10 Ab Exercises that will Set Fire to the Core

Summary 

Getting summer-ready abs requires a combination of targeted exercises and a proper diet. There are effective ab exercises that focuses on engaging all three core muscle groups—rectus abdominis, obliques, and transverse abs—to deliver visible results.

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It’s almost summer break, and you know what that means: sun, sand, and waves. Which poses the question, is your beach body ready for this summer?

Well, the secret to having a tight and toned belly is having an ab workout that will work the life out of your core. The more it burns, the better your abs will turn out.

The six-packs that you see are not just one muscle group but three different muscle groups (Rectus abdominis, oblique, and transverse abs) that come together to give you that perfectly toned belly.

If you are looking for a complete ab workout that will help you target all three muscle groups and make for that perfect toned belly for the beach, look no further.

10 Ab Exercises You Can Try at Home

A good ab workout is one that will target all three muscle groups and one that will give you a real burn. It is advised to pick any three of these exercises (or more if you’re feeling up to it) and do 15 reps of each exercise. You need to complete three circuits of this workout.

Planks

It will be almost criminal to not add a plank to any ab workout and for obvious reasons. Planks allow an excellent burn to your entire core.

How to do it:

• Start on the floor on your forearms and knees with your elbows positioned under your shoulders and your arms shoulder-width apart forming a 90-degree angle.
• Be sure that you form a straight line from your heels to the top of your head, looking down at the floor.
• Tighten your abs and hold for 45 seconds or for as long as you can.

Bicycle Crunches

This is a great exercise to work your upper rectus abdominis as well as your oblique because of the movement in this exercise.

How to do it:

• Lie flat on your back with your legs bent at 90 degrees and your arms behind your head.
• Bring your knee to the opposite elbow.
• Then rotate to the other side, making sure not to push your head with your hands.
• Doing this once on each side equals one rep.
• You need to do 15 reps of this exercise.

Deadbug

This exercise forces your body to tense the core making for tighter abdominal muscles, working the entire abdominal region, with more emphasis on the lower abs.

How to do it:

• Lie face-up on the floor with your arms and legs in the air, and knees bent at a 90-degree angle.
• Maintaining contact between your lower back and the floor, brace the core, then slowly and simultaneously lower the right leg until the heel nearly touches the floor and the left arm until your hand almost touches the floor.
• Repeat this on the opposite side. Both sides equal one rep; you need to do 15 reps of this exercise.

Side Sit-Ups

This is a great exercise to work on your oblique muscles to get you the beautiful V-line.

How to do it:

• Lie on your side keeping the weight on your hips.
• For added support, you can place your forearm on the ground.
• Bend your knees and bring them toward your chest, and lower back to the start.
• You need to do 15 reps on each side.

Toe Reach

Your lower abs can be easily neglected in any ab workout. This exercise can compensate for that in the best way possible. Toe reaches are specifically designed to affect your lower rectus abdominis.

How to do it:

• Lie on your back with your arms to the side, and legs raised at a 45-degree angle with the floor.
• At the same time, raise your legs and your torso.
• Reach your hands toward your legs, as if you’re trying to touch your toes.
• Return to start to complete one rep and do 15 reps of this exercise.

Russian Twist

Another great exercise to work those oblique muscles and while making your core tight in the process.

How to do it:

• Sit on the floor with your knees bent and feet elevated.
• Lean back so that your torso is at a 45-degree angle to the floor and your back straight.
• Turn your body to the left, pause, and squeeze your abdominal muscles.
• Return to center.
• Repeat to the right side, and return to center.
• Both sides equal to one rep and you have to do 15 reps of this exercise.

Heel Touches

This is a great exercise to work your upper abs as well as your oblique muscles. Do 15 reps of this exercise, and your abs are surely going to start screaming (in a good way!)

How to do it:

• Lie down on your back, knees bent, and your feet placed firmly on the ground.
• Slowly lift your torso off the ground, and reach your right hand to your right heel.
• Keeping your chest lifted, reach your left hand to your left heel.
• Doing both sides equals one rep, and you need to do this 15 times.

Flutter Kicks

Another one of the old classics that give your entire core a decent burn, making for a stronger core.

How to do it:

• Lie faceup with your hands on the floor by your sides.
• Strengthen your abs and lift both legs about 6 inches off the floor while keeping your lower back laying flat on the floor and kick your feet (like you're swimming freestyle) for a set amount of time, preferably 30 to 45 seconds.

Leg Lift

A toned-down version of the toe touches. Here all you need to do is get your legs to a 90-degree angle. It isn’t as easy as it sounds.

How to do it:

• Lie faceup with your legs straight and your arms on your sides.
• Slowly lift your legs and keeping them together at all times you raise them until they are vertical and your body is in a 90-degree angle.
• Then, slowly lower your legs back down to the ground.

High Knees

You can’t have good abs if you aren’t adding some cardio into your routine. Your abs are covered in a layer of fat, and the only way to make them visible is to sweat it off. This is where high knees come into play.

How to do it:

• Stand with your feet hip-width apart and keep your chest lifted and your abs tight and drive your knees toward your chest, as if you were running.
• Focus on taking your hands from hip height to chin height in rhythm with your knees.
• Move as quickly as you can for at least 30 to 45 seconds.

Now that you have all the exercises you need, you can start working on getting those perfect abs in preparation for your summer body. Keep in mind that abs are not easy to get and apart from an ab workout you need to have a proper diet to make them even more visible.

Don’t worry, we’ve got you covered. Click here to get the best diets for great abs.

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