Best Ab Exercises for Women


Cable Rope CrunchCable Rope Crunch

Attach a rope to a cable and raise the pulley. Hold a rope end in each hand. Kneel on the floor in front of the machine and draw the ends of the rope to either side of your head so your hands are by your ears. Lock your arms in place.

Keeping your hips steady, curl down and reach your elbows toward your quads, contracting your abs and exhaling hard. Pause a moment, then slowly return to the start.

Tip: With this move, a little hyperextension at the top is OK in order to eke out a little extra range of motion.

TRX PendulumTRX Pendulum

Set the TRX 4-6 inches above the floor. Place your hands on the floor underneath your shoulders and secure your feet in the cradles, laces down. Extend your legs so you’re in a suspended plank with your feet a little lower than your hips.

Keeping your legs straight and together, swing them to the right by squeezing your obliques and pulling your hip up toward your rib cage. After a pause, swing to the left by squeezing on the opposite side.

Tip: Always make sure your hips are higher than your feet, to protect your lower back.

TRX PikeTRX Pike

Set the TRX 4-6 inches above the floor. Place your hands on the floor underneath your shoulders and secure your feet in the cradles, laces down. Extend your legs so you’re in a suspended plank with your feet a little lower than your hips.

Keeping your legs straight and together, lift your hips toward the ceiling and contract your abs to come into a pike. Your arms and back should be straight. Pause a moment at the peak, then slowly lower back to the start.

Tip: Press down into your hands as you lift your hips to improve stability.