7-Minute Abs Exercises for Women to Get the Dream Bod

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Are you looking for a short daily abs workout routine to get a flat tummy or sculpt chest muscles? Check out this perfect set of abs exercises for women to get your dream body, without all the fancy gym equipment.

Most of these abdominal exercises are excellent for beginners who are new to fitness. Plus, if you’re already into yoga, you can add many of these poses to your flow!

If you’re 40+, you might need to choose abs exercises that suit senior ladies. I’ve also included a few best daily abs workouts for menopausal women.

But remember this — abs exercises to ditch belly fat alone aren’t enough. You also have to pay attention to what you’re eating and how much.

You don’t have to wait until summer to start working out! You also don’t need access to expensive gym stuff like dumbbells to do abs exercises at home.

All you need is a yoga mat and sufficient will to get your dream KILLER bod!

Now let’s dive into the 14 best abs exercises for ladies at home to tone abdomen muscles.

What Is The Core?

Your core is responsible for connecting all the main muscles in your body. This includes the muscles between the torso and hips.

Strengthening the core facilitates easier movements. You’ll get better at performing routine chores or play hardcore sports. You could bend or move around with more freedom.

Most importantly, you need a healthy core to improve your spine alignment.

Let’s explore some benefits of abs exercises for women’s health.

Simple exercises for a glam bod?!🏃‍♀️

Here are 7-minute easy abs exercises for women to shed extra belly fat within weeks! 🤩

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Why Do You Need A Strong Core?

Core strengthening exercises have many benefits for your wellbeing.

Women working from home often experience posture problems. Practicing core exercises regularly can help relieve lower back pain from spinal misalignment.

Besides, abdomen exercises in pregnancy have various benefits. It can improve your overall body balance, reduce the risk of labor complications, and ease recovery.

A strong core is also great for enjoying more pleasure during sex.

And if you’re into sports, I don’t even need to mention how abs exercises can tone your muscles!

In short, daily abs exercises for women are crucial to not only lose lower belly fat but to improve health.

Awesome At-Home Abs Exercises for Women

Now without further ado, here’s a simple 7-minute daily abs exercises routine for females!

You can practice all these 14 abs exercises at home to get six packs, strengthen the core, get ready for pregnancy/labor, or simply lose a few pounds around the hips.

1. Dead Bug Pose

The dead bug is a yoga pose but it’s one of the best abs exercises for females who want to shed some belly fat.

It’s quite beginner-friendly and is perfect for a warm-up sesh. This routine helps you coordinate your breathing and movements.

For this pose, lie down flat on a mat in a supine position. Make sure there are no dips in your back.

Time duration: 30 seconds

How to do dead bug pose:

Lie down on your back and keep both arms upright.
Lift your left leg and bend the knee making a right angle with the ground.
Extend the right leg toward the floor.
Slowly take your right arm back above your head and towards the ground.
Breathe in while you extend your legs. Stop right before you touch the mat.
Slowly breathe out and take your right arm and left leg back to their position while keeping the other arm and leg steady.
Repeat the same for the left arm and right leg.

2. Sit-ups With A Towel

This short and simple abs workout exercise for women not only stretches your limbs and back muscles but also focuses on sculpting your abdomen.

If you want to lose belly fat after baby, towel sit-up is among the best abs exercises for post-pregnancy.

All you need for this pose is a rolled-up towel placed under the lower back curve or in your hands, while you lie down in a supine form.

Time duration: 30 seconds

How to do sit-ups with a towel:

Lie down on a surface and position yourself in a butterfly pose. Make sure the soles of the feet touch each other.
Inhale, lift your body, and touch your feet. If the towel is placed under the back, you will perform the exercise empty-handed. If the towel is in your hands, you will carry it with you in each sit-up.
Exhale and lower yourself to the initial form.
Repeat it for 30 seconds.

3. In-and-out Abs

In-and-out is among the most effective abs exercises for women to tone their abdominal muscles. The main focus is building up the core strength and stretching lower back muscles.

Keep in mind though — it’s slightly intense, and you might not find it an easy beginner workout exercise.

Time duration: 30 seconds

How to do the in-and-out abs exercise:

Sit down on the yoga/workout mat.
Place your hand palms down on the sides for support.
Breathe in and bend the knees inward to the chest.
Keep the navel sucked in.
Breathe out and extend your legs without touching the ground.
Repeat the exercise for the allotted time.

4. Side Plank Leg Raises

Side plank leg raises are one of the most amazing abs exercises for women who want to get rid of all the extra pounds around the lower abdomen region.

Besides strengthening your core and shaping up the chest muscles, it’s beneficial for increasing leg flexibility and losing pelvic fat.

For this abs workout to lose belly fat, you’ll need to support your entire body weight on one elbow and foot. You could choose both feet for support if it gets tiring.

Time duration: 30 seconds

How to do the side plank leg raise?

Lie on the elbow and lift the hips while keeping your body in a diagonal form.
The elbow should make a right angle with the shoulder.
With one foot on the ground, keep the other on top.
Lift the top leg in the air and bring it back downward.
Repeat the leg raise several times.
Then switch to the other elbow and foot and repeat.

5. Ankle Touch Crunches

This is an excellent beginner abs exercise for women to sculpt and tighten the side abdomen muscles. If you’re new to abs workout, it’s pretty effective in reducing lower belly and pelvic fat.

I’d also recommend this abs exercise for seniors. But instead of staying up, you could lie down flat on the surface to not overexert the muscles.

Time duration: 30 seconds

How to do the ankle touch crunches:

Lie on your back with the knees bent on the mat.
Keep the feet hip-width apart.
Place the arms parallel to the floor on your sides, beside the hips.
Lift your shoulders off the mat and tap the left ankle with your left arm.
Repeat by tapping the right ankle with your right arm for the desired time.

6. Side Plank

Another important must-try workout to tone abdomen muscles is the side plank. It’s one of the best abs exercises for women to engage and strengthen their core while working on the oblique side muscles.

Time duration: 30 seconds

How to do the side plank:

Hold your body in a diagonal position with your weight on one hand and feet.
Place one palm on the mat while the other should be straight up in the air.
Keep one leg on top of the other or cross them for balance.
Stay in this position for some time then switch to the other side.

7. Lying Leg Raise

If you’re looking for more beginner-friendly abs exercises for women, lying leg raises are a fantastic addition to your daily workout. They target your abdominal & leg muscles while shedding off the extra fat from your hips.

Although I have to warn you — it can get a tad intense for first-timers!

Time duration: 30 seconds

How to do the lying leg raise:

Lie straight on your back and keep the neck aligned.
Place arms parallel to the ground beside your hips.
Keeping your legs straight, inhale, and form a 90-degree angle to the ground.
Next, exhale and bring both legs downward.

Read More: 8 Best Yoga Poses for Neck Pain

8. Plank Hip Dip

Here’s another of my favorite abs exercises for women who want to workout at home without dumbbells. Planking with a twist — literally!

Time duration: 30 seconds

How to do the plank hip dip:

Place both elbows on the ground forming a right angle.
Make a fist or place your hands flat, palm down.
Lift your body in the plank position.
Keep the feet at hip-width.
While keeping the core tight, twist your body and move the hips to your left side.
Reach your original plan position.
Then retwist your body to the opposite side.
Repeat several times.

9. Bicycle Crunches

If you want to quickly lose belly fat within a few weeks and get your dream bod, you have to add bicycle crunches to your daily abs workout routine.

It’s one of the perfect abs exercises for women to try at home, especially after pregnancy.

Time duration: 30 seconds

How to do bicycle crunches:

Lie flat on your back while keeping the body lifted upward, if possible.
Bend your knees at hip-width.
Curl your hands behind your head without putting pressure.
Point both elbows outward.
Inhale and lift the right knee making a 90-degree angle towards the ground and bring it closer to the chest. Extend the left leg simultaneously.
At the same time, twist your upper body and touch the left elbow with your right leg.
Straighten the right leg and repeat the same with your left leg and right elbow.

10. Scissor Crunches

Scissor crunches are also an amazing workout for toning abdomen muscles. It’s particularly one of the easiest beginner abs exercises for women who have no fancy gym stuff for strengthening the core.

Also, if you’re searching for an abs exercise for post-pregnancy, scissor crunches could be a good pose to start with!

Time duration: 30 seconds:

How to do scissor crunches:

Lie flat on your back and place both elbows on the ground at right angles.
Bring your chin towards the chest to support your neck.
Lift each leg one by one, forming a right angle with the other.
Move your legs back and forth rapidly.
Repeat the set for 30 seconds.

11. Russian Twist

The Russian twist is also an incredible abs toning workout that stabilizes the back and sheds extra pounds off the belly curves.

Additionally, it’s among the best abs exercises for women who want to improve their balance while engaging the core.

Seniors or elderly women looking to tone the abs muscles should also give the Russian twist a try!

Time duration: 30 seconds

How to do the Russian twist:

Sit up on your mat with the knees bent and legs slightly extended outward.
Rest your feet at shoulder-width.
Position the spine while making a 45-degree angle from the ground.
Contract your abs and twist your abdominal muscles to your right side.
Return to the center and then twist to your left side.
Repeat the workout for several seconds.

12. Woodchop with the Dumbbell

If you’re searching for the most effective abs exercises with dumbbells, try the woodchop pose. This abdomen muscle toning exercise engages the core, back, and legs together.

I particularly like this abs workout for females who’re into hardcore activities or sports and for sculpting abs after pregnancy.

Time duration: 30 seconds

How to do the dumbbell woodchop:

Stand with your feet shoulder-width apart.
Hold the dumbbell with both hands.
Take the dumbbell over your right shoulder while twisting your torso to the right.
Bring back the dumbbell in a diagonal position towards your left hip, while squatting.
Repeat the same exercise for the right side.

13. Reverse Crunches

Reverse crunches are another great addition to your daily abs workout sesh.

They’re a quick fix for toning chest muscles at home and reducing strain from the neck or back, making them one of the best abs exercises for women.

Time duration: 30 seconds

How to do the reverse crunches:

Lie straight on your back.
Place your arms at your sides.
Life up your legs and bend your knees at a 90-degree angle.
Inhale, contract your abdominal muscles, and bring the knees closer to the chest.
You’ll need to lift your buttocks and press the back downward.
Exhale and come back to your original position. Repeat for the desired time.

14. Windshield Floor Wiper

Lastly, the windshield floor wiper is also a remarkable ab toning workout to strengthen the core. Besides working on your lower back and posture, this exercise will shape up the pelvic muscles.

Time duration: 30 seconds

How to do the windshield floor wiper:

Lie flat on your back.
Extend the hands on the sides for support.
Lift your legs and bend the knees, making a 90-degree angle to the ground.
Turn your legs to the right side and stop before touching the floor.
Simultaneously, move your head in the opposite direction.
Bring the legs and head back to the initial position.
Similarly, turn the legs to the left side and head to the right.
Repeat the same movement on the other side.

So what do you think about these incredible abs exercises for women? Pretty awesome, right?

Most of these are beginner abs workouts to try at home without the need for fancy gym equipment. All these exercises take barely 7 minutes!

If you’re just starting, it’s best to divide these exercises throughout the day. Practice some in the morning and others in the evening. This way you won’t overexert yourself.

What are your favorite abs exercises to tone your muscles and shed belly fat? Share in the comments. 🙂

References:

http://tinyurl.com/benefits-of-core-strengthening
http://tinyurl.com/abdominal-muscles