7 Best Ab Workouts for Women to Build a Strong Core
Building a strong core is essential for more than just toned abs. It improves posture, enhances balance, and provides support for daily tasks, from lifting your kids to carrying groceries. We understand how challenging it can be to fit workouts into an already packed day. That's why we’ve designed these seven ab workouts specifically for women and moms to help you get stronger and feel more confident—no matter how hectic life gets.
Jodi Cash specializes in helping busy moms and career women find their wellness balance in nutrition and fitness through online coaching, plans, and encouragement. Contact her today.
Why Core Strength Matters for Women
As busy women and moms, your core is engaged in almost every movement you make, whether you’re playing with your kids, working at a desk, or tackling housework. A strong core helps prevent injury, alleviates back pain, and boosts overall fitness. And while we all want those flat abs, the key to achieving a strong core is consistency, variety, and focusing on the right exercises that target every part of your midsection.
Core Workouts:
1. Plank Variations
The plank is a powerhouse move for core strength. It engages your entire body, making it a fantastic workout when you’re short on time. Try these variations to keep things interesting:
Forearm plank
Side plank
Plank with shoulder tap
Hold each variation for 30-60 seconds. Repeat for 3 sets.
2. Bicycle Crunches
Bicycle crunches are a great way to target both the upper and lower abs, as well as your obliques. Here’s how to do them effectively:
Lie on your back with your hands behind your head.
Bring your knees to a tabletop position.
Rotate your torso as you bring your right elbow to your left knee, then switch sides.
Aim for 15-20 reps per side for 3 sets.
3. Russian Twists
This move hits your obliques, helping to tone the sides of your waist and improve overall core stability. You can make it more challenging by holding a weight or water bottle:
Sit on the floor with your knees bent and feet lifted.
Lean back slightly and twist your torso from side to side.
Go for 20-30 twists per side, for 3 sets.
4. Mountain Climbers
Mountain climbers not only work your core but also get your heart rate up, making them perfect for a quick ab-and-cardio combination:
Start in a high plank position.
Alternate driving your knees toward your chest as fast as possible.
Try for 30 seconds of mountain climbers, rest for 30 seconds, and repeat for 3 sets.
5. Leg Raises
Leg raises focus on the lower abs, an area many women feel is especially stubborn. They’re simple but highly effective:
Lie on your back with your legs straight.
Slowly lift your legs to a 90-degree angle, keeping them straight.
Lower them back down without touching the floor.
Perform 12-15 reps for 3 sets.
6. Reverse Crunches
Reverse crunches are fantastic for activating the lower abs while minimizing strain on the neck and upper body:
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips off the ground, bringing your knees towards your chest.
Complete 15-20 reps for 3 sets.
7. Dead Bug
The dead bug is an excellent exercise for beginners and advanced fitness enthusiasts alike. It strengthens the deep core muscles, which are essential for stability:
Lie on your back with your arms extended toward the ceiling and legs raised to a 90-degree angle.
Slowly lower one arm and the opposite leg towards the floor, then return to the starting position.
Do 10-12 reps per side for 3 sets.
Pro Tip: Customize Your Core Routine
When time is tight, you can combine these exercises into a 10-15 minute core workout that fits seamlessly into your schedule. For example:
Plank variations (1 minute)
Bicycle crunches (30 seconds)
Russian twists (1 minute)
Mountain climbers (30 seconds)
Leg raises (30 seconds)
Rest for 1 minute and repeat 2-3 times.
This quick circuit will leave you feeling energized and accomplished!
Benefits of a Strong Core for Moms and Women
Core exercises not only help you feel more confident in your physical abilities, but they also support many aspects of daily life. Whether it’s lifting heavy groceries, chasing after kids, or sitting at a desk for long hours, a strong core can reduce back pain, improve posture, and increase stamina.
You’re a busy career mom and/or career woman. Finding time for self-care isn’t always easy, but with the right plan and support, you can prioritize your health while still managing your day-to-day responsibilities. Our online fitness programs are designed to fit into your schedule, giving you flexibility and structure to achieve your goals.
Ready to Build a Strong Core?
If you’re ready to strengthen your core and build a fitness routine that fits into your life, Jodi Cash is here to support you. Our programs are tailored for women and moms who need workouts that can be done at home, on your own schedule.
Don’t let time constraints or past experiences hold you back. Jodi Cash will help you find workouts and nutrition plans that work for your unique lifestyle. Sign up today for a free coaching call.
Other blogs to check out: