Best Ab Exercises for Women


The Routines

Now that you know the movements, here’s how to put them into routines. These five are excellent places to start. Once you get the hang of them, mix and match these movements to create your own killer core workout!

1) The Marathoner

Cable Rope Crunch 3 sets of 15-20 reps
Kettlebell Windmill 3 sets of 15 reps per side
TRX Pike 3 sets of 20 reps
“Rope Climb” Crunch 3 sets of 15-20 reps per arm
TRX Pendulum 3 sets of 15 reps per side
Plank Circle 3 sets of 5 rotations each direction

2) Tabata Torture

Want to burn out your abs in less than five minutes while also kick-starting your metabolism and burning fat? Then do this Tabata workout! Choose any one of the above exercises—I prefer the “rope climb” crunch or the kettlebell Russian twist— and do the move all-out for 20 seconds. Take a 10-second rest, then go again for 20 seconds. Repeat this pattern eight times total. You’ll be fried in four minutes, guaranteed.

Exercise Of Choice: 8 sets of 20 sec; 10 sec rest between sets

3) Time Cruncher

This program hits your total core in less than 10 minutes, so it’s perfect for the end of a workout. Do each move for one minute, using good form and remembering to breathe.

Rest as little as possible between moves to elevate your heart rate and your metabolism. Go through the routine once for a five-minute ab blast or twice for a crazy-hard finisher.

Kettlebell Russian Twist 1 set of 60 seconds
“Rope Climb” Crunch 1 set of 60 seconds
Cable Rope Crunch 1 set of 60 seconds
Plank Circle 1 set of 60 seconds (switch directions)
Cable Reverse Crunch 1 set of 60 seconds

4) All About The Obliques

Sometimes in your quest for a six-pack, the obliques get sidelined. This workout will build them, hard and heavy, with the kettlebell moves, then train their endurance with the TRX. Choose a moderate to heavy weight for the kettlebell moves and execute each rep with perfect form. Rest up to one minute between sets.

Kettlebell Windmill 4 sets of 10-12 reps per side
TRX Pendulum 1 set of 20 reps per side
Kettlebell Russian Twist 4 sets of 15 reps per side
TRX Pendulum 1 set of 20 reps per side

5) Serious 6-Pack Superset Session

Want to carve those neat little squares into your midsection? Then add this rectus-intensive superset workout into your weekly regimen. The cable moves should be done using moderate to heavy weight to encourage growth, and the plank circles should be considered a recovery move.

To do supersets, perform two exercises back to back without rest. Once both exercises are done, rest for one minute before repeating both exercises again. Repeat for the prescribed number of supersets.

Superset Superset
Cable Rope Crunch
3 sets of 10 reps
Cable Reverse Crunch
3 sets of 10 reps
Plank Circle
3 sets of 2 reps each direction
Plank Circle
3 sets of 2 reps each direction