HERE ARE YOUR AB WORKOUTS FOR WOMEN
Getting Flat, defined abs at home is possible with the right AB WORKOUTS FOR HOME.
A healthy diet, weight lifting, ab workouts at home and a combination of cardio (aerobic and anaerobic) all play a major role in helping you getting perfect abs. So, start with these AB WORKOUTS FOR WOMEN.
This ab workout at home i designed can be an ab workout for beginners or a home workout for advanced fitness levels.
The only difference is the repetitions and number of total circuits performed between the 2 fitness levels. As always, make sure you stop immediately if you feel any discomfort and perform this routine at your own risk as this is not a personalized plan and is only for demonstration.
AB WORKOUTS LOWER AND UPPER ABS
HOW TO PERFORM THIS QUICK AB WORKOUT:
Perform each AB exercise with little rest in between. At own risk go from one exercise to the other as written below. Each exercise will be followed by the repetitions to be performed. The first number is for a beginner level and the second number is for intermediate or advanced level.
Example: SIT UPS 10 / 25 – 50
After performing each exercise you will perform a cardio exercise then repeat all exercises for the suggested circuits. Example: repeat 2x / 4-5x (beginner will repeat all 2x and advanced will repeat 4-5x).
HERE’S YOUR NO EQUIPMENT AB WORKOUT ROUTINE:
AB WORKOUT FOR HOME CIRCUIT 1:
- KNEE TUCKS 10 / 25 * ADVANCED CAN DO KNEE AND STAR TUCKS (SEE VIDEO)
- BICYCLE 15 – 30 SECONDS / 30 SECONDS – 1 MINUTE
- SIT UPS 10 / 25 – 50 * ADVANCED CAN ADD A ROTATION RIGHT TO LEFT TO CENTER AT THE TOP
- FAST JUMP ROPE OR JUMPING JACKS WITH A FIST 1 MINUTE / 2 MINUTES
REPEAT ALL EXERCISES 1 X / 2-4 X * REPEAT ALL BEFORE GOING ON TO CIRCUIT 2
AB WORKOUT FOR HOME CIRCUIT 2:
- ACCORDION CRUNCH BENCH 10 / 25 * ADVANCED CAN DO PUT ON 5 LB ANKLE WEIGHTS
- LEG LIFTS 90 TO 45 DEGREES TO 90 TO A HOP 2-10 / 10 – 20 * ADVANCED CAN DO PUT ON 5 LB ANKLE WEIGHTS PLUS FLUTTER FLEXED FEET AT 45 DEGREES 2X
- WINDSHIELD WIPERS 30 SECONDS / 1 -2 MINUTES
- TREADMILL OR BIKE SPRINT INTERVALS 2 MINUTE DURATION WITH 80-90% MAX OUTPUT EVERY 15 SECONDS FOR 15 SECONDS *BEGINNERS SHOULD PERFORM 60% OWN RISK AND STRETCH!
REPEAT ALL EXERCISES 1 X / 2-4 X
HERE ARE 2 TOP AB EXERCISES FOR YOUR NEXT AB WORKOUT FOR WOMEN:
AB EXERCISE FOR HOME ( BICYCLE): Make sure to start the bicycle in a crunch position, abs engaged and flat with knees at table top position. Start by kicking your leg straight out to locked knee, pushing through toe or heel (best way to perform with foot flexed) to 45 degrees while bringing opposite shoulder and elbow toward the knee thats driving up the center line. DON’T JUST MOVE YOUR HEAD BACK N FORTH. Think about your shoulder blade and shoulder with a locked elbow out an angle coming over. Really squeeze and engage abs the entire time and fast breaths holding belly in.
AB EXERCISE FOR HOME ( HANGING KNEE LIFTS): You can hang these elbow sleeves from a squat or pull up bar (make sure secure and try at own risk) or simply purchase an all in one workout tower for pull ups, abs and dips. Drive knees up to your chest and hold for 2-3 seconds on top. Engage abs tight and let your legs down slow. Below you can see my model performing this exercise with the bosu or a box under her feet. You can tap the bosu or box with toes and drive off hard. Don’t worry about hitting the bosu as you can perform more and focus on the hold on top.
NEED A COMPLETE HOME WORKOUT PLAN FOR WOMEN & DIET PLUS A FITNESS PLANNER TO
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I get asked all the time, ” Can You Post An AB WORKOUT FOR WOMEN “?
YES! I have many Ab Workouts for home and the gym that I can post. Since Fitactions is focused on HOME WORKOUTS. The Ab exercises found in this ab workout at home doesn’t require any fancy machines.
MANY ALSO ASK, ” CAN AB WORKOUTS BURN BELLY FAT? “
THE ANSWER: NO.
Getting flat abs isn’t only about performing THE BEST AB WORKOUT OR PERFORMING 1000 CRUNCHES TO BURN BELLY FAT.
3 IMPORTANT FACTORS TO BURNING BELLY FAT:
- Consistently staying on a healthy meal plan that’s 40 % lean protein (lean ground meat, tofu,hemp powder, fish, chicken breast) , 30 % complex carbs (oat bran, sweet potato, steel cut oats, short grain brown rice, etc.), 20 % vegetables (broccoli, kale, spinach, beets, etc.), 5% low glycemic fruits (berries, etc.) and 5 % good fats (EVO, Fish Oil, Avocado, etc.).
- Performing daily cardio ( short duration mixed with long endurance training. Even if it’s just power walking. The key is to be active everyday. )
- Lifting weights (mix of heavy and light, mix of compound and isolation exercises)
By the way, you can get fat burning workouts FOR FREE here <<
NOTE: you may see fitness trainers or fitness models who will swear you don’t have to perform cardio. First, they train an 1 hour to 3 hours daily performing HIIT Exercises combined with power lifts or gym workouts. Secondly, they most likely are younger, have played sports in high school/ college or even more of a factor, have amazing genetics and have the predisposition to put on muscle easy. So, yes it may take more work and more dedication to getting abs but it’s achievable for everyone in time.
Make sure to follow a good diet plan that is geared towards giving you the results you desire and shows you what foods burn belly fat. Most importantly, it has too fit into your lifestyle and taste. I have to say, ” I’m really impressed with Trifecta’s Home Delivery of Fresh, Tasty Organic Meals. Vegan, vegetarian, paleo, keto… You name it. They make healthy food taste great. Can’t say enough about this company. I buy their meals to keep in the freezer when I’m short on time. Check them out here.
READY TO PERFORM YOUR AB WORKOUT FOR WOMEN?
You’ll Need a Fitness ball ( Do you need one? check out the TRIDEER brand. I like it because it’s durable and slip resistant. Plus, it comes with a pump)
YOUR AB WORKOUT WITH BALL (WATCH VIDEO FOR EXERCISES, PERFORM AS WRITTEN BELOW VIDEO AT OWN RISK!) :
HOW TO PERFORM YOUR AB WORKOUT FOR HOME:
KEY: EXERCISE BEGINNER REPETITIONS / ADVANCED REPETITIONS EXAMPLE: SIT UPS 10 / 20
Perform all exercises top to bottom for circuit 1 (1 to 5) then repeat again based upon your fitness level. i.e. beginner 1x. Then proceed to Circuit #2.
AB WORKOUT CIRCUIT #1:
- JUMP ROPE OR RUN HIGH KNEE 1 MIN / 2 MIN
- X-OVER BALL TAPS 10 EACH SIDE / 20 EACH SIDE
- BALL CRUNCHES WITH CROSS 10 EACH SIDE / 20 EACH SIDE
- BALL DROPS TO PLANK 10 / 20 – 30
- BURPEES 5 / 20 OR STAR JUMPS IF YOU HAVE A WEAK BACK 10 / 30
REPEAT 1 TO 5, 1X BEGINNER, 3 X ADVANCED
AB WORKOUT CIRCUIT #2:
- X-OVER REACHES 5 EACH SIDE / 10 – 20 EACH SIDE
- KNEE TUCKS FEET DOWN OR UP 5 / 10 – 20
- MOUNTAIN CLIMBERS 30 SECONDS / 1 MINUTE
- BICYCLE 30 SEC / 1 MIN
- BICYCLE FAST 30 SEC / 30 SEC
- JUMP ROPE 1 MIN / 2 MIN
REPEAT 1 TO 6, 1X BEGINNER, 3 X ADVANCED
WANT A TOTAL AB WORKOUT ?
- LOWER AB WORKOUT!
- WEIGHTED AB WORKOUT
- AB WORKOUT BALL
- INTENSE AB WORKOUT
This AB ROUTINE will GIVE YOU ALL THESE!
READY TO FOLLOW-ALONG AND PERFORM YOUR AB WORKOUT? LETS DO THIS!
Please try these and share with someone who wants to work their abs at home!
Make sure to comment too. Thanks in advance!
MORE AB WORKOUTS
