Top Home Ab Workouts for Women: Easy and Effective

Get ready, warm up gently, and dive into the quickest home ab workouts for women!

If you're too busy to hit the gym, try these home-based ab workouts for women. They'll help tone your abs, reduce belly fat, and maybe even sculpt those sexy abs.

Home Ab Workouts for Women: Effective Ways to Tone Your Abs

Every day, thousands of people ask Google how to lose belly fat fast, what to eat to avoid belly fat, and so on. There are many ways to help you achieve that, but the simplest is to do these belly fat reduction exercises for women below. Plan and schedule your workout time seriously, aim to do these exercises for at least 30 minutes every day for the best results.

Stop being lazy, get up, and start working out right away. You can use this workout timer app to follow along conveniently.

Now, get ready, warm up gently, and dive into the quickest home ab workouts for women!

1. Stand-Up Ab Crunches

1. Get a Kettlebell ready. Lie on the floor, hold the kettlebell with both hands above your head. Bend your knees, keeping the heels close to your buttocks. Tighten your core, crunch up while pulling both hands forward into a squat position, then stand up straight.

3. From a standing position, squat down and return to the initial supine position. Note: Avoid letting the weight hit your head, causing injury, so choose the lightest weight when starting out.

2. Plank punches – Punch Planks Forward

This is a great at-home belly fat reduction exercise for women, it's quite effective and doesn't require any equipment to do. Suitable for you to do anytime, anywhere. 1. Get into a high plank position - this is a very good belly fat reduction exercise for women that you should do regularly. 2. Raise your left hand up, then perform a punching motion forward. You don't need to punch quickly, do it slowly and focus on maintaining balance by tightening your body during the workout. 3. Lower your left hand and switch sides. Perform each side for 30-60 seconds, rest for 20 seconds, and repeat.

Perform for 3 sets.

3. Suspended plank with knee tuck – Elevated plank combined with knee tucks

An advanced exercise combining abdominal crunches and planks

1. Prepare a rope, about 20-30cm from the ground. Get into a push-up position and place your toes on the rope.
2. Pull your knees towards your chest, then extend them. Keep your back straight, neither raising it too high nor lowering it too low. Perform the movement at a moderate pace and pay attention to technique.

4. Side plank hold – Side plank

Plank is an exercise that strengthens your core muscles, and almost all abdominal workout routines include this exercise. If you're unfamiliar with Plank, watch the correct technique for Plank exercises here first.

1. Get into a push-up position with your hands directly under your shoulders, legs extended with toes on the ground. Keep your back straight, core engaged, and tight. 2. Extend your right arm straight up and out to the side, perpendicular to the floor, while rotating your hips to the left. Then, reach your hand forward over your head until you feel your oblique muscles engage. Your body should form a straight line. 3. Hold this position for 30 seconds or longer if possible. Rest for 10 seconds and repeat on the other side.
Perform each side twice.

5. Russian Twist

This is also an excellent Belly Fat Cardio workout that you should regularly practice to quickly eliminate the fat on both sides of your waist, helping your waistline become even more charming. 1. Sit on the floor, slightly lean back. You can hold a ball, a dumbbell, a kettlebell, or just use your hands depending on the difficulty level you desire. Your feet can be elevated 10-20 cm above the floor or placed on the floor if you're just starting out. 2. Rotate your torso continuously to the right and left while keeping your back and legs fixed. Perform continuously for 30 seconds, rest for 10 seconds, and repeat for 3 sets. 6. Medicine Ball Ab Crunch and Chest Press

1. Lie on your back on the floor, naturally bend your knees, hold a ball against your chest with both hands. 2. Engage your core and lift your torso into a seated position, keeping your arms extended straight in front of you. 3. Return to the lying position and bring the ball back towards your chest.

Perform 24 reps for 1-2 sets. 7. Vertical Leg Crunch – Advanced Leg Raise Crunch

1. Lie on your back on the floor, hands behind your head, raise both legs perpendicular to the floor. 2. Lift your upper body by contracting your abdominal muscles, bringing your chin close to your chest. Lift as high as possible while exhaling. Ensure your legs remain perpendicular throughout the movement. 3. Inhale and lower your torso. Perform 12 reps for 3 sets.

8. Side Plank with Dumbbell Push - Plank inclined dumbbell push

1. Start with a side plank position and support on the forearm, the other hand holding a Kettlebell placed in front of the chest. 2. Push the hips up to create a straight line with the body, then lift the dumbbell straight up perpendicular to the floor. 3. Lower the hips to the floor and lower the dumbbell to the starting position. Perform each side 10-15 times for 2 sets. Note: With an appropriate weight, you will avoid shoulder injuries, do not demonstrate by lifting heavy weights when not accustomed.

9. Plank with Single Arm Row - One-arm dumbbell row plank

One-arm dumbbell row plank 1. Get into a high plank position with both hands holding a Kettlebell underneath. 2. Pull the right hand up until the arm is perpendicular to the floor. Keep the arm close to the body. 3. Lower the dumbbell to the starting position and repeat for the other side. Choose the right weight for this exercise to avoid back injuries.

10. Ab Crunches with Straight Arms and Legs

Ab crunches with straight arms and legs This home ab workout targets the entire back, hips, and abs simultaneously. 1. Choose an appropriate weight, then lie flat on the floor. Lift both arms and legs up about 45 degrees. 2. Continue lifting both arms up over the chest and pull the upper body off the floor, while both legs are raised perpendicular to the floor. 3. Return to the starting position (arms and legs 45 degrees from the floor).

11. Cycle Crunches – Lie on your back and pedal

This exercise is quite familiar, isn't it? And it doesn't just use the abdominal muscles to exercise; many other muscle groups also participate, helping you burn excess fat and calories more effectively. 1. Lie on your back on the floor, legs straight, fingers interlocked behind your head. 2. Contract your abs, lift your upper body, rotate your shoulders to the right while lifting both legs up high, bring your left knee close to your chest, and touch the left knee with your right elbow. 3. Return to the starting position and repeat for the other side. Learn more: Top effective calorie-burning exercises besides running.

12. Up and Down Plank – Engage Your Core!

This home ab workout favorite among fitness enthusiasts involves transitioning smoothly between low and high planks, ensuring a stable core throughout.

1. Start in a low plank position on your forearms. 2. Push up to a high plank, one arm at a time. 3. Return to the low plank position. Maintain a steady core without swaying as you move.

13. Single-Leg Glute Bridge – Elevate Your Booty!

A variation of the Glute Bridge awaits! This exercise targets thighs, glutes, and abs. 1. Lie on your back, arms straight along your body. 2. Engage your abs, lift your hips, and extend your left leg straight back to form a straight line. Hold for 5 seconds. 3. Lower down and repeat 15 times on each side.

14. Ball Pass Crunch

1. Prepare a large ball for easy passing. 2. Lie on your back with legs extended, holding the ball straight above your head. 3. Engage your abs, raise both arms and legs, squeezing the ball between your feet. 4. Release your hands and return to the extended position with legs holding the ball. Repeat by passing the ball back to your hands. Do 15 reps for 3 sets.

15. Exercises with Gymstick

Gymstick là loại gậy được nối với 2 đầu sợi dây co giãn, khi tập luyện sẽ gắn 2 đầu còn lại vào 2 chân để giúp bạn tăng độ khó của bài tập. Các bạn có thể tham khảo các bài tập ở clip dưới đây

3. Extend legs up to 45 degrees. Then move both arms up and down continuously. Each time you breathe, move your arms up and down 5 times.

Watch the video to understand the movement better.

18. Criss-Cross - Abdominal Twist

For this exercise, you can use a ball, a hoop, or simply place your hands behind your head. 1. Extend your body, if using equipment, hold it straight in front of your chest. 2. Bring your knees up so that your thighs are perpendicular to the floor. Lift your shoulders off the floor. 3. Extend your right leg forward at a 45-degree angle, while twisting your body to the left. 4. Bring the leg back and return to the starting position. Repeat for the other side. Can you guess which similar exercise this movement reminds you of?

19. Frog Jump Plank

1. Assume a high plank position and hold for 10-15 seconds. 2. Then perform a push-up, and upon returning to the starting position, jump both feet towards the hands. 3. Jump back to the high plank position. Perform 10 repetitions for 3 sets. (This exercise might remind you of a Burpee.) 20. Sit-up - Hip Thrust - V-Sit Position

1. Sit on the floor, legs extended straight, arms placed behind you, slightly leaning back. 2. Tighten your core, lift your hips up high and straighten both arms. 3. Lower your hips down to a seated position. 4. Lift your legs and torso up to a 45-degree angle forming a V-shape. Bring both arms forward parallel to the floor.

Perform this belly fat reducing exercise 10-15 times for 3 sets.

21. Wall Ball Crunch

1. Lie on the floor with both knees bent naturally, feet flat on the floor. Hold a small ball on your chest with both hands. 2. Engage your abdominal muscles, lift your upper body high until it is perpendicular to the floor, then throw the ball against the wall, making sure to catch the ball on the rebound. 3. Return to the initial lying position and repeat.

22. Sit-up Stand-up

1. Prepare a Kettlebell. Lie on the floor, holding the kettlebell with both hands above your head. Bend both knees, heels close to the buttocks. 2. Engage your abdominal muscles, sit up while pulling both hands forward into a seated position, then stand up straight.

Note: Avoid letting the weight touch your head to prevent injury, so choose the lightest weight when starting out.

23. Leg Lift Exercise

1. Lie on your back on a mat, extend your arms straight out to the sides at shoulder level, keeping your back on the floor. 2. Engage your core and tighten your glutes. Lift both legs up to 90 degrees simultaneously and slowly lower them back to the starting position.

This is an excellent at-home exercise for targeting lower belly fat and is great for daily training, helping you look better in tight-fitting dresses.

24. Ab Crunch with Ball Hand Hold

In this exercise, we go through 2 phases Phase 1: 1. Lie back on the ball, legs at a 90-degree angle, thighs parallel to the floor. 2. Extend arms behind, engage core. 3. Crunch up into a crunch position. Perform 15-20 times

Phase 2: 1. Still lying on the ball as before 2. Crunch up while simultaneously extending left arm straight to the right. Right arm remains behind the head. 3. Lower down and bring the arm back. Repeat for the other side.

Perform this ab crunch exercise for 3 sets, 25-50 reps per set.

With these home workouts for reducing belly fat, ladies won't need to bother going to the gym anymore. Just make use of your time at home, watch a movie, take care of your little one, or do both at the same time. Make sure to follow the techniques closely, everyone!

Posted by: Vy The Tran

Keywords: Top home workouts for reducing belly fat in women, easy and effective exercises