Getting a stronger core doesn’t have to involve shunning carbs and spending hours in the gym. Enter a simpler way to tone and strengthen your stomach: bodyweight exercises.
After all, your abs exist for more reasons than looking good at the beach. Your core is composed of the oft-mentioned upper and lower abdominals as well as the side, back, psoas, and glutei muscles.
Your core provides a muscular framework that protects your internal organs, aids movement, and provides balance and stability to your whole body.
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Proper nutrition plays a huge role in getting the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks.
Mix and match any of these exercises in the gym or at home. Also, try the 12-minute workout at the bottom of the page to train each abdominal muscle group and work on deep core strength.
Let’s start off with a classic. Lie faceup with knees bent and hands behind head. Inhale and, as you exhale, draw your belly button in toward your spine.
Total Abs Workout
Press lower back into the floor and lift upper back off the floor and slightly forward. Lower to return to the starting position. That’s 1 rep.
Lie faceup with lower back pressed into the floor. Place hands behind your head. Extend legs straight up, crossed at ankles with a slight bend in knees. Contract abdominal muscles by lifting torso toward knees.
Make sure to keep chin off your chest with each contraction. Exhale as you contract upward, and inhale as you return to the starting position.
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Lie faceup with legs and arms extended forward. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes.
Lie faceup, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs, keeping heels about 3 inches above the floor.
Keeping your low back against the floor, lift left knee toward chest. Your right leg should remain hovering above the floor. Hold, then straighten left leg to return to the starting position. Repeat with right leg.
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Keeping legs straight or crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.
Lie faceup with legs extended, toes pointed, and hands tucked under glutes to support lower back. Lift both legs a few inches off the floor and alternately kick legs up and down.
Lie faceup with legs extended, feet together, and hands behind head with elbows wide. Raise right foot straight up toward the ceiling, keeping left leg extended and left foot a few inches off the floor.
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Lie faceup and place hands behind ears. Lift legs to tabletop position (90-degree angle). Press lower back into the floor and crunch forward until shoulders are off the floor.
With toes pointed down, lower right foot as far as you can without lifting your back off the floor. Return to the starting position and repeat with left leg.
Lie on your side with lower arm bent at the elbow. Place lower elbow under shoulder and place upper hand on hip. Align ankles, hips, shoulders, and head.
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Push your body toward the ceiling, balancing on the edge of your bottom shoe with one foot stacked on top of the other.
Lie on your side with knees bent at a right angle and twisted to the left. Curl your upper body, lifting shoulders a few inches off the floor. Pause at the top of the contraction and slowly lower back down. Switch sides and repeat.
Lie on your side, arms folded across chest. Keeping legs together, lift them off the floor as you raise top elbow toward hip. Place opposite hand on the floor for stability.
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Lean back so your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse the movement and twist to the left.
Start in a push-up position. Shift weight to left hand and rotate your body. Keeping feet stacked, raise right arm into the air so that arms and torso form a T. Hold for 3 seconds. Return to the starting position and switch to the other side.
Lift entire body off the floor until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return your body to the floor, keeping chin tucked and back flat.
The 30 Minute Abs Workout
Lie faceup with legs extended and hands folded across chest. Pull right knee in toward chest while twisting left shoulder toward right knee. Return to the starting position and repeat with opposite knee and shoulder.
Start in a modified plank position, balancing on forearms (elbows aligned under shoulders) and toes. Tighten abs so your body is straight from head to heels. Keeping torso tight, hop feet out wide. Hop feet back to the starting position and repeat.
Lie faceup with feet together, legs extended, and hands behind head with elbows wide. Lift shoulder blades and feet off the floor, bending knees in toward chest and lifting upper body in a standard crunch.
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Lie faceup with legs extended and arms along sides. Raise head a few inches. Lift legs off the floor, then slowly sit up, drawing knees to elbows directly over hips.
Lie facedown on the floor with arms extended in front of body, palms facing down. Draw navel in, tighten glutes, and pinch shoulder blades together.
Start on your hands and knees. Engage core and pull belly button in toward spine. Lift right leg and extend it behind you.
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When you feel stable, extend left arm out in front of you. Hold for 10–30 seconds. Return to the starting position and repeat with the opposite arm and leg.
Start in a push-up position. Lift your right arm and left leg at the same time without moving your torso. Hold. Return to the starting position, then repeat, lifting opposite leg and arm.
We asked CrossFit coach Erica Giovinazzo to put together a quick workout to challenge your entire core. Keep track of how many reps you can do — as your core gets stronger, you’ll be able to increase the number of reps.Planks, oblique crunches, dead bugs, and v-ups – these are the 18 best ab exercises for women. This ab workout for women includes 9 beginner ab exercises and 9 advanced core exercises that will sculpt and strengthen your mid-section from every angle.
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To sculpt a stronger, more defined core, you need to functionally train the muscles that criss-cross around the trunk of your body.
The best ab workouts for women incorporate exercises that fire up all of these major muscles in the core. Particularly exercises that work multiple ab muscles at the same time (like planks, dead bugs, and bear crawl variations).
A strong core is important for so many reasons. According to Mayo Clinic, a strong core is tied to improved balance and stability, improved posture, reduced risk of lower back pain, and reduced risk of injuries (especially from activities that involve core rotation).
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There are over 24 muscles between your hips and shoulders that make up “the core”. Some of the most prominent core muscles include the transverse abdominis (deep core muscles, sometimes referred to as the “corset” of the body), internal and external obliques (muscles along the side of your core), rectus abdominis (the “six-pack” ab muscles) and multifidus and erector spinae (important stabilizing muscles located along the spine).
Planks, bear crawls and dead dugs. These exercises hit all parts of the core and train the abs to stabilize the trunk of the body. The bicycle crunch is another one of the most effective ab exercises according to this study done by the American Council on Exercise.
Add targeted ab and core workouts to your fitness routine 1-3 times per week for the best results. For a more structured workout program, try following one of my free home workout plans.
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Modification: Keep both legs on the ground for the entire movement, knees bent and feet together. Squeeze the core, and crunch through the side of your body to raise your head, neck and shoulders off the mat.
Modification:Perform with just your bodyweight instead of adding a dumbbell. Option to reduce range of motion of your legs, performing dead dugs with knees bent instead of straight leg dead bugs.
Start with the beginner version, and scale up to more advanced versions when you feel ready. For reference, here are the best beginner ab exercises and advanced ab exercises:
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