Ab Workouts For Women: 7 Step Circuit

ab workouts for women

Ab Workouts For Women: Day 1

Ab Workouts For Women. (15 Min) Routine. Perform this 7 step circuit 3 times. Do 10 reps of each exercise.You can start by doing this ab workout for women twice per week (Day 1 and Day 2). Then, move up to where you are doing each one 2-3 times per week.

ab workouts for women

  1. Straight Leg Raises
  2. Bent Leg Raises
  3. Raised Leg Ab Crunches
  4. Bicycles
  5. V Sits
  6. Raised Ab Twists
  7. Forearm Planks (hold for 10 secs)

Straight Leg Raises

Bring your legs up as high as you can, while keeping your legs and torso straight.  Exhale on the way down Advanced: Lift your torso at the top

Bent Leg Raises

Bend your legs 90 degrees, to work more of your lower abs.

Ab Crunches

Keep your elbows back, and don’t strain your neck. Do the first set with your legs on the ground, then elevate your legs for the subsequent two sets. This works your upper abs.


Bring your opposite elbow to opposite knee. There is a lot of isolation involved in this abs exercise. This works your lower abs, as your legs are raised off the ground.

V Sits

Roll up with your hands behind you. Bring your legs in toward you, working your entire core. Bring your shoulders to your knees.

Raised Ab Twists

The harder you squeeze your abs here, the less pressure you put on your back. This exercise works the obliques, or love handles.

Forearm Planks

Move onto your forearms, and hold your body weight up with just your forearms and feet. This is another isolation exercise, that works your core.

Ab Workouts For Women

This workout is a typical ab workout for women, but men can do it too. Increasing the amount of reps will allow you to increase the definition of your abdominal muscles. It is often done at gyms, as part of a “boot camp” workout, or in addition to a resistance training or cardio workout.

Ab Workouts For Women: Day 2

This next abs workout complements your 7 step circuit abs workout. It adds some variety to your ab workouts. This ab workout is longer, containing 12 exercises. Switch between these two workouts every day for best results.

  • Waist Warm Up 20 reps
  • Knee Raise and Twist 20 reps
  • Skinny Dips 20 reps
  • Side Plank & Pulse 10 reps
  • Tummy Tucks 20 reps
  • Side Planks 10 reps
  • V Sits 20 reps
  • Rock the Boats 20 reps
  • Crunches 10 reps
  • Bicycle Crunches 10 reps
  • Tornadoes 2 holds
  • Reverse Crunches 10 reps
  • Swimmers 10 reps

Waist Warm Ups

Raise your hands, one by one, up into the sky. Reach for the sun, and warm up your abs and waist at the same time. Although you’re moving your hands, hold your core tight throughout the exercise.

Knee Raise and Twist

Raise one knee, while standing, and then twist your body down to the opposing elbow and knee.

Skinny Dips

Alternative to a normal dip. Skinny dips require that you lay down with hand supporting behind you. Lift one leg up, into the air, and perform 20 dips.

Side Plank & Pulse

This will work your obliques, or love handles, so focus on keeping them tight during this ab exercise. Get into a side plank position, and pulse your hips up and down.

TIU Tummy Tuck

Start in plank position, and bring your knee up to your elbow. Return your knee, and bring up the other leg.

V Sits

Roll up with your hands behind you. Bring your legs in toward you, working your entire core. Bring your shoulders to your knees.

Rock the Boats

Stay in V Sit position, and twist your shoulders from side to side. Keep your abs tight throughout the exercise.


Do 10 of the basic crunches. Make sure to focus on working your abs, to avoid a pencil neck.

Bicycle Crunches

From Crunch position, do more of the same. Except, you want to bring your opposite knee to elbow up and touch each rep.


This is a leg lift, where you slowly move your legs in the shape of a tornado. Move for 10 seconds, repeat.

Reverse Crunches

This targets those hard-to-reach lower abs. Push your legs and torso into the air, raising them as high as you can.


This balances your core and back, working as a cool-down for your ab workout. Use a small, flat object, and pretend your are swimming out to sea.

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