Ab Workout for Women
Ready for an amazing ab workout? Who says you need to wait until swimsuit season to start working on a strong core and killer abs? Carpe diem my friends! Let’s start building now with my Killer Ab Workout for Women.
Directions
Do these workout moves three nonconsecutive days a week. For maximum fat burning, perform the exercises as a circuit: Do one set of each move in the order shown, resting for 30 seconds between exercises. Then rest for a minute and repeat the circuit from the beginning 4 times.
Ab Workout Exercise 1: Plank
Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. Focus on form: Don’t drop your hips or raise your butt.
Ab Workout Exercise 2: Side Plank Pulses
Lie on your right side with your legs straight. Prop yourself up with your right forearm or hand so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and lift up through your hip as if there is a string from your hip pulling toward the ceiling. Pulse upward 15 times on the right then switch to the left. Be sure your hips and knees stay off the floor.
Abs Workout Exercise 3: Boat Pose Series
Abs Workout – Boat Pose Beginner
Abs Workout – Boat Pose Intermediate
Abs Workout – Boat Pose Advanced
Begin sitting tall with your feet bent close to your glutes. Extend arms out over your knees. Slowly begin to lean backwards keeping abs tight. Hold for 20 seconds. Repeat 5 times. For the intermediate move, lift feet off the ground until they are parallel. For the advanced move, extend legs straight while sitting very tall with your back to hold a V shape with your body.
Ab Workout Exercise 4: Frog Crunch
Lie on the ground to start the Frog Crunch in this Killer Ab Workout for Women. Lift your feet, head and shoulders off the ground to form a hollow hold position. From here, bring heels in toward your upper body allowing your knees to splay out to the side. Hands should reach toward ankles. **Be sure to keep your lower back pressed into the ground throughout the movement. Complete 15 Frog Crunches.
Ab Workout Exercise 5: Plank Position Knee Drives
Start off in that strong plank position again. While maintaining a neutral spine, drive one knee in toward your chest slowly to a count of 3, then bring it back to the plank again to a count of 3. Keep your core tight and your glutes squeezed throughout this killer abs workout exercise. Complete 15 Plank Position Knee Drives on each side.
Ab Workout Exercise 6: Crossfit Butterfly Situp
Lie flat on your back and draw your heels in toward your glutes to make a diamond shape. Extend arms up and overhead to touch the ground. Using your killer abs come up and over to touch your hands on the ground in front of your feet. Complete 15 Crossfit Butterfly Situps
Burn the Love Handles!
My killer ab workout for women will help you build a strong, tight core but if you want that hard work to show, you have to lower your body fat overall. That of course comes in the kitchen. No amount of ab exercises will give you a crave worthy six pack if you are eating crappy! Check out my FITBODY Lifestyle Program for a full workout and nutrition program to get in your best ever shape!
Killer Ab Workout for Women by Julie Lohre
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