1. The Best At Home Ab Workouts For Women
Essential Ab Exercises For Getting Great Abs At Home
Women (and men) are always searching for the best ab exercises and workouts because
nothing highlights a physique more than a well-defined core. If you’ve ever felt overwhelmed
with all the information out there, don’t worry. I’m going to give you the absolute best
exercises that can be done right at home for a midsection guaranteed to turn some heads.
Despite all the information out there on how to train the core, most people still end up going
about it all wrong. When the abs are trained the right way, you can easily sculpt a defined
stomach in a matter of only 15 minutes of exercise a week. In order to do that though, we have
to sort through all the nonsense and BS out there about how to exercise the abs, and get to
what really works.
You’re about to learn:
1. Why endless crunches aren’t the answer to getting great abs
2. Why dancers, gymnasts, and fitness models have some of the best abs and how you can use
their secrets
3. The true cause of stubborn belly fat and how to get rid of it to show off your great abs
Warning: Not responsible if these workouts make you so sexy you have random dudes
getting all up your business trying to check out your abs.
The Ab Training Mistakes Almost Every Woman Makes
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2. Mistake 1 : Endless Crunches
The most common mistake women make when training the abs is to simply focus on crunches,
and perhaps a few other crunching type movements. While I won’t argue that crunches are
moderately effective, there’s two big problems.
Problem 1 – Potentially Harmful
Dr. Stuart McGill has extensively studied the effects of crunches on the spine and the results
aren’t pretty. Excessive flexion movements (like crunches) can damage and weaken the spine
and cause lower back problems. Now while this isn’t an issue in small doses, think about the
hundreds and thousands of crunches some women do… This can get ugly over time and lead to
some pretty nasty problems down the road.
Problem 2 – Better Options
There are numerous ab exercises that recruit the abdominal muscles far more than the standard
crunch. The problem with only focusing on crunches and flexion type movements is that they
don’t train the core to do one of its most important jobs which is to stabilize the body. That
means, to resist movement with the core rather than create it.
Mistake 2 : Not Training Intensely Or With Variation
Dancers and gymnasts don’t get their great abs from doing crunches, they do a variety of
movements that incorporate stabilizer muscles to keep the body tight, and then they constantly
challenge themselves with more and more difficult movements.
That means exercises like planks and their variations can be some of the absolute best
exercises you can do. Also, rather than simply increasing the reps or hold time on a particular
exercise, strive to move on to more difficult versions of an exercise. This also makes things
more fun. Don’t worry, the abs won’t “bulk up” from doing high strength moves because of
their shape and function.
The Best Home Ab Workout Exercises
Lying Leg Lift Exercise
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3. Super Secret Tip: Most women have a posture with more anterior pelvic tilt, and this
keeps their lower back off the ground. Actively push the lower back into the ground
(where you can’t slide your hand under your lower back) and feel how much more
intense this exercise becomes! If it’s too difficult, you may bend the legs until you
become stronger.
The Plank Exercise
If you only do one core exercise, do this! Make sure to keep the body straight and
prevent the hips from dropping too low or sticking them up high. Start from your knees
if too difficult.
The Side Plank Exercise
The Reverse Plank Exercise
This is intense! Work your way up to this one if you need to.
The V Sit Up Exercise
Bonus: The Glute Bridge Exercise
It’s important to train the glutes as well as the core to keep the body in balance and
prevent lower back problems. While glute training is a whole other issue, this is the
number one recommended exercise. Do it one-legged once you develop the proper
strength.
The Best At Home Ab Workout Routine
These two workouts are some of the best at home ab workouts for women that can possibly be
done. Don’t let their simplicity fool you though, it’s about intensity. You don’t need 20
different ab exercises, or adding in 5 days of yoga and Pilates a week to get a great core.
Simply focus on a few basics for a while and really get good at them, and then eventually you
can switch things up just to keep from getting squirrelly.
Two day a week ultimate ab workout routine:
Day 1:
Lying Leg Raises: 3 sets of 15-20 reps
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4. Plank: As many sets as need for 120 seconds hold
Side Planks: 60 seconds each side hold (as many sets as needed to total 60 seconds)
Glute Bridge 2 sets of 20 reps
Day 2:
V-Sit Ups: 3 sets of 15-20 reps
Reverse Plank: As many sets as need for 60 seconds hold time
Side Planks: 60 seconds each side hold (as many sets as needed to total 60 seconds)
Glute Bridge As many sets as needed to hold top for 120 seconds
Rest as little as possible between sets, start with 1-2 minutes or as much as needed.
Dealing With Stubborn Belly Flab
Getting great abs doesn’t mean a whole lot if there’s body fat covering them up. No matter
how many ab exercises you do, that won’t do a whole lot to burn the fat that’s on TOP of your
abs.
What’s the cause of stubborn stomach fat?
There are two causes, one is simply all around excess fat. This shouldn’t be much of a
surprise. A solid healthy eating program that is designed to rapidly burn fat like the Diet
Solution or any other good eating program will work to take care of this. You can also check out
my post on making quick healthy meals for some healthy eating tips.
A second cause is a hormone called cortisol. Excess cortisol can promote extra fat storage in
the abdominal area which is very difficult to get rid of if stress levels are high.
The solution is to manage stress. The book the Sedona Method was really for myself for stress
management as well as the Heartmath Solution.
Also, the herb ashwaghanda is really beneficial (very inexpensive as well and great for overall
health) for balancing cortisol levels and it’s my “secret weapon” for stubborn stomach fat.
I created a free guide with all of my best tips and tricks for burning stubborn fat that you can
download now for free here.
Further Recommended Fitness Resources:
Great Safe and Effective Healthy Diet Program
This is a great diet program. I recommend at least watching the free video to pick up some
really cool tips. Isabel is spot on in her diet advice and pretty much on par with what I
recommend.
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5. A bonus tip is for those who like to cook, this is a frickin’ awesome cookbook with recipes
specifically designed for fat loss and healthy eating.
Best Woman’s Exercise Program
Visual Impact for Women is an incredible program for women designed specifically to get them
a feminine physique. Rusty Moore, who created the program, is incredibly knowledgable about
training women (and men) and also has a great free ebook entitled “Abs Blueprint” which you
can get here.
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6. Be sure to share and like this post so your fellow ladies can get a great set of abs… or
don’t and keep them wondering what your secrets are so they’ll all be jealous. ;)
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