The 7 Best At-Home Ab Workouts for Women
Ab workouts are essential for a strong core and healthy back. You can achieve great results with these simple exercises at home with little or no equipment needed. These 7 ab workouts are easy to follow and will work your entire core from the abs up through your chest and back muscles.
1. Mountain climbers
Mountain climbers are a great way to get your heart rate up, and they're also an excellent lower body exercise. To do mountain climbers, start in the plank position with your hands under your shoulders and knees slightly bent. Then jump one leg forward so that it is directly beneath the other, with both feet planted on the floor. Next, jump back up into the starting position. That's one rep!
Repeat this movement for 30 seconds at a time with minimal rest between repetitions, the more times you can do this without taking breaks or resting at all, the better the results will be!
2. Side plank
How to do it:
This is a great exercise for your lower abs!
To do a hollow hold, you'll need to lie on your back and raise your legs until they're parallel with the floor. Then lift your arms above your head and keep them straight as if you were holding onto an imaginary bar. Hold this position for as long as possible, aiming for about 60 seconds at first before working up to 90 seconds or longer.
Hollow holds are great because they target both the abdominal muscles and lower back muscles. They also help improve posture by strengthening the core muscles that support our spine while we stand upright or walk around all day long!
5. Bear crawls
Bear crawls are one of the most effective ab workouts for women. This is because they engage your core muscles, which are essential to having a strong midsection. Bear crawls can also help improve flexibility and balance, as well as improve coordination.
How to do bear crawls:
6. Hip lifts
Hip lifts are a great way to tone your glutes and strengthen your core.
To do this exercise, lie on your back with knees bent, feet flat on the floor. Lift hips up off the floor as high as you can go, keeping legs together and feet flexed. Hold for two seconds at top of movement, then lower back down slowly until your buttocks touch the mat again. Repeat 15 times per set, work up to three sets total. If you want to challenge yourself more, add a weight onto your hips.
7. Flutter kicks
Flutter kicks are a great way to work your abs and glutes. They can be done anywhere and don't require much equipment, so they're perfect for at home workouts!
To do flutter kicks, lay flat on your back with your arms by your sides and legs straight up in the air, above your hips. Drive your lower back into the floor and then slowly lower your legs so they hover just off the floor, while keeping your lower back on the floor. Start the movement by making small kicks up and down with your legs.
You can get great results with these simple exercises at home.
If you're a beginner and don't have much experience working out, these workouts are a great place to start. They will challenge your body and help build strength, but they won't be so difficult that they'll discourage you from continuing with your fitness plan. If you're more advanced or looking for something extra challenging, try adding weights or increasing the number of repetitions.
Try having a protein shake after your workout to help with muscle recovery. Protein powder helps to recover the muscles, which in turn means you'll be less sore, and will be able to workout again sooner. Yalla Protein offers a range of protein powders in delicious flavours, so have a look at our product range and find the right one for you!
Conclusion
With these 7 at home ab workouts for women, you can get a great workout in the comfort of your own home. Try to do these 2-3 times a week and you'll start noticing the results!
1. Mountain climbers
Mountain climbers are a great way to get your heart rate up, and they're also an excellent lower body exercise. To do mountain climbers, start in the plank position with your hands under your shoulders and knees slightly bent. Then jump one leg forward so that it is directly beneath the other, with both feet planted on the floor. Next, jump back up into the starting position. That's one rep!
Repeat this movement for 30 seconds at a time with minimal rest between repetitions, the more times you can do this without taking breaks or resting at all, the better the results will be!
2. Side plank
How to do it:
- Lie on one side with the bottom arm resting below the shoulder and the top arm extended straight up toward the ceiling, palm facing in.
- Lift your hips off the floor until they're in line with your shoulders, knees and ankles.
- Engage your core as you maintain this position for 30 seconds, or as long as you can hold, breathing deeply throughout. To modify, raise only one leg at a time while keeping both shoulders on the floor and lowering back down between reps, if that's too easy, try lifting both legs at once instead of just one!
This is a great exercise for your lower abs!
- Lie on your back with knees bent and feet flat on the floor, hip-width apart. Lift your hips off of the floor until they're in line with your knees, keeping a straight line from head to ankles throughout the movement.
- Lower yourself down slowly until you feel a stretch in your hamstrings, but don't go all the way down so that you're resting on your back again, keep some tension on those muscles at all times!
To do a hollow hold, you'll need to lie on your back and raise your legs until they're parallel with the floor. Then lift your arms above your head and keep them straight as if you were holding onto an imaginary bar. Hold this position for as long as possible, aiming for about 60 seconds at first before working up to 90 seconds or longer.
Hollow holds are great because they target both the abdominal muscles and lower back muscles. They also help improve posture by strengthening the core muscles that support our spine while we stand upright or walk around all day long!
5. Bear crawls
Bear crawls are one of the most effective ab workouts for women. This is because they engage your core muscles, which are essential to having a strong midsection. Bear crawls can also help improve flexibility and balance, as well as improve coordination.
How to do bear crawls:
- Get into the press-up position, then lower your knees towards the floor so your legs are at a 90-degree angle and your shins are parallel to the floor. Your hands should be flat on the floor and under your shoulders.
- Pull your lats back and down, engage your core by pulling your belly button to your spine and brace, then begin to move forward by simultaneously moving opposite hand and opposite leg forward in a crawling motion.
6. Hip lifts
Hip lifts are a great way to tone your glutes and strengthen your core.
To do this exercise, lie on your back with knees bent, feet flat on the floor. Lift hips up off the floor as high as you can go, keeping legs together and feet flexed. Hold for two seconds at top of movement, then lower back down slowly until your buttocks touch the mat again. Repeat 15 times per set, work up to three sets total. If you want to challenge yourself more, add a weight onto your hips.
7. Flutter kicks
Flutter kicks are a great way to work your abs and glutes. They can be done anywhere and don't require much equipment, so they're perfect for at home workouts!
To do flutter kicks, lay flat on your back with your arms by your sides and legs straight up in the air, above your hips. Drive your lower back into the floor and then slowly lower your legs so they hover just off the floor, while keeping your lower back on the floor. Start the movement by making small kicks up and down with your legs.
You can get great results with these simple exercises at home.
If you're a beginner and don't have much experience working out, these workouts are a great place to start. They will challenge your body and help build strength, but they won't be so difficult that they'll discourage you from continuing with your fitness plan. If you're more advanced or looking for something extra challenging, try adding weights or increasing the number of repetitions.
Try having a protein shake after your workout to help with muscle recovery. Protein powder helps to recover the muscles, which in turn means you'll be less sore, and will be able to workout again sooner. Yalla Protein offers a range of protein powders in delicious flavours, so have a look at our product range and find the right one for you!
Conclusion
With these 7 at home ab workouts for women, you can get a great workout in the comfort of your own home. Try to do these 2-3 times a week and you'll start noticing the results!
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