Best Ab Exercises for Women

Everyone talks about getting a strong core or “flat abs,” but what really matters is how your abdominal muscles support your whole body. If you’ve ever wanted to feel stronger, stand taller, or just tone up your tummy, then working on your abs is a great place to start. Ab exercises don’t just help you look good. They support your posture, protect your lower back, and make everyday movements easier.

The good news? These exercises don't have to be difficult. We’ll give you easy to follow step-by-step instructions so you don't feel confused!

Let’s jump in.

1. Bicycle Crunches

Bicycle crunches work your entire core, especially the upper abs and obliques (the muscles on the side of your waist). They’re also great for improving coordination.

How to do them:

1. Lie on your back on a mat or soft surface.
2. Lift both knees up so your legs form a tabletop shape.
3. Place your hands lightly behind your head (don’t pull on your neck).
4. Lift your shoulders off the ground and twist your torso.
5. Bring your right elbow toward your left knee while straightening your right leg.
6. Switch sides by bringing your left elbow toward your right knee.

2. Bird Dog 

The bird dog is a low-impact move that builds core strength and improves balance. It’s also great for your lower back and posture.

How to do it:

1. Start on all fours with your hands directly under your shoulders and knees under your hips.
2. Extend your right arm forward and your left leg back at the same time. Keep both straight and in line with your spine.
3. Hold for a moment, keeping your hips level and core tight.
4. Slowly return your hand and knee back to the ground.
5. Switch sides by extending your left arm and right leg.

3. Leg Raises

Leg raises are a great way to target your lower abs, which can be tough to hit with crunches alone.

How to do them:

1. Lie flat on your back with your legs straight and arms by your sides.
2. Place your hands under your hips for support if needed.
3. Keeping your legs straight, slowly lift them up toward the ceiling.
4. Stop when your legs are vertical, then slowly lower them back down until they’re just above the floor.
5. Repeat the movement without letting your feet touch the ground.

4. Side Plank

Side planks help strengthen your obliques and give you better overall core stability. They’re also great for your arms and shoulders.

How to do it:

1. Lie on your side with your legs straight and stacked one on top of the other.
2. Prop yourself up on your bottom forearm, elbow directly under your shoulder.
3. Engage your core and lift your hips off the floor so your body forms a straight line from head to feet.
4. Hold the position for 20 to 30 seconds.
5. Lower down and switch sides.

5. Russian Twists

Russian twists are perfect for working your obliques and improving your rotational strength, which helps with everyday movements like turning and reaching.

How to do them:

1. Sit on the floor with your knees bent and feet flat.
2. Lean back slightly while keeping your back straight.
3. Clasp your hands together in front of your chest.
4. Twist your torso to the right, then to the left, tapping the floor beside your hip each time.
5. That’s one rep. Aim for 10 to 12 reps per side.

6. Torso Twist 

The standing torso twist is a simple, low-impact move that targets your obliques and keeps your body moving in a natural, gentle way.

How to do it:

1. Stand tall with your feet shoulder-width apart.
2. Bend your arms at the elbows and bring your hands up in front of your chest.
3. Twist your torso to the right, then to the left, keeping your hips facing forward.
4. Move slowly and with control. Don’t swing your arms too much.
5. Do this for 30 seconds to 1 minute.

7. Flutter Kicks

Flutter kicks fire up your lower abs and help improve endurance. They’re simple but intense.

How to do it: 

1. Lie flat on your back.
2. Place your hands under your hips.
3. Lift both legs a few inches off the floor.
4. Quickly alternate kicking your legs up and down.
5. Keep your legs straight and your core tight.

8. Dead Bug

It's got a silly name but has great effects. This is one of the best moves for strengthening your deep core muscles.

How to do it:

1. Lie on your back with your arms pointed up and knees bent at 90 degrees.
2. Tighten your stomach muscles.
3. Lower your right arm and left leg toward the floor at the same time.
4. Bring them back up to the start.
5. Repeat with the opposite arm and leg.

How Often Should You Do Ab Workouts?

You don’t need to go overboard. Two or three times a week is plenty. Your abs are just like any other muscle group, they need time to rest and recover to get stronger.

Also, just a quick reality check: ab exercises help strengthen and shape your core, but if your goal is to see definition, that comes down to a mix of movement, full-body strength training, and nutrition. So don’t stress if you don’t see changes overnight. You’re still building strength that matters.

What to Wear for Ab Exercises?

You don’t need to wear anything fancy to work your abs, but a few small choices can make a big difference in how comfortable and confident you feel while moving.

Here’s what to look for:

1. High-waisted leggings

These leggings are great for ab workouts because they stay in place, offer light compression, and don’t roll down while you twist or stretch. You won’t be pulling at your waistband between reps, which makes the workout way more focused.

2. Crop top or sports bra

Loose shirts tend to bunch up when you're on your back. A crop top or sports bra gives you freedom to move without the fabric getting in your way. Look for something breathable and stretchy that lets your skin breathe.

3. Moisture-wicking fabric

Core workouts can get sweaty. Look for gym wear made from moisture-wicking material that keeps sweat off your skin and dries quickly.

You’ve Got This

Working on your core doesn’t have to be intense or complicated. Just pick a few moves, make time a couple of days a week, and keep going. You’ll start feeling stronger, more balanced, and more confident in no time.

Core moves deserve core support. If you’re doing side planks and bicycle crunches, the last thing you want is leggings rolling down or a top riding up. Fitnessee’s high-waisted sets stay in place, breathe easy, and honestly just feel good when you’re moving. Explore our latest collection and find your new workout favorites today.