Women are likely to face health concerns like arthritis, and reduced bone density (osteoporosis) due to ageing as they are more likely to have calcium deficiency. Aside proper nutrition, it is advisable to perform daily workout to avoid bone and muscle related health issues.

Research confirms that after attaining 30 years in age, our muscle mass decreases by 3 to 8% every 10 years. Muscle mass degeneration is highest after 60 years of age.  This loss of muscle mass leads to weakness and multiple issues as we age.

One of the effective ways to retain bone strength and maintain good muscle mass for a longer time is by doing exercises.

Our core strength lies in the abdominal muscles, back muscles, and muscles around the pelvis. Abs or abdominal muscles workout strengthen your core muscles and  strengthen our body despite the growing age.

This article lists the 18 best workouts for strengthening core & abs for women. Let’s discuss each workout.

1.   Plank Jack Shoulder Taps 

How to do Plank Jack Shoulder Taps? 

• Remain in plank position. Your hands should be straight and palms touching the ground.
• With each movement of your hand- tap your opposite shoulder. With your left hand, tap your right shoulder. With your right hand, tap your left shoulder.
• Move your feet- jump outward and inward laterally.
• Perform both the movements simultaneously.
• Try doing it for 30 seconds.
• Take 30 seconds rest.
• Do it for 3 to 5 rounds to start.

Benefits of Plank Jack Shoulder Taps 

• Abdominal muscles in your core like – Rectus Abdominis, Transverse Abs, and Obliques, receive the most benefit from this workout.
• It not only helps your abs but also acts as a cardio workout. It gets your heart rate up leading to build stamina and endurance.

2. Scissors

How to do Scissors?

• Lie on your back. Keep your hands facing downward and placed on either side.
• Lift your legs together and move them like a scissor.
• Take your left leg over your right leg.
• Bring your right leg over your left leg and repeat.
• Perform this workout for 30 seconds.
• Rest for upto 30 seconds.
• Do it for  10 to 15 counts.

Benefits of Scissors Workout

• Abdominal muscles in your core that will benefit from it are – Core Muscles, Glutes, Quadriceps, and Adductors.
• If you feel like you are straining your back, lift your leg a little higher.

3.  Leg Lifts

How to do Leg Lifts?

• Lie on the ground with your face facing the ceiling.
• Keep your arms straight and next to your body.
• Raise your legs together about a foot above the ground.
• Bring your legs together down and take them up again.
• Make sure not to touch the ground while you bring your legs down.
• Perform the workout for 30 seconds.
• Rest for 30 seconds.
• Do it for 8 to 12 counts.

Benefits of Leg Lifts

• Leg lifts are an ideal workout for abs. It concentrates on the muscles like the Glutes, Core, Hip Flexors, Hamstrings, and Lower Back.
• Keep your core engaged. If you find it difficult or strenuous to your lower back, lift your leg higher. Keep your lower back in touch with the floor

4. Hollow Hold

How to do Hollow Hold?

• Lie on your back. Keep your hands above the head in air.
• Raise your legs together and keep them in the air.
• Try making a boat like shape with your chest slightly lifted along with hands and legs in air.
• Keep your breathing normal.
• Try holding in this position for 10 – 20 seconds initially and gradually increase the time as you improve.
• Rest for 30 seconds between each hold.
• Do it for 3 rounds.

Benefits of Hollow Hold

• Abdominal muscles in your core benefitting from it are Rectus Abdominis, Transverse Abdominis, and Internal and External Obliques. It is also great for Hip Flexors and Quadriceps. It helps stabilize your spine.
• If it is tedious for you to hold your legs high when they are straight, bend your knees. Make sure you keep your lower back flat on the ground. Find your sweet spot and repeat it to achieve the best workout ab.

5. Hip Dips 

How to do Hip Dips?

• Go into side plank hold by keeping your forearms on the ground and legs straight.
• If you’re holding your body in the air on your right arm, keep the right leg on ground while lifting the left leg in the air.
• Balance your position with your left hand touch your waist on the left side.
• Slightly lower your right hip to touch the ground and lift again.
• Perform this for 10-15 counts.
• Rest for 30 seconds between each round.
• Do it for 3-5 rounds.

Benefits of Hip Dips

• Abdominal muscles in your core that will benefit from it are Rectus Abdominis, Transverse Abs, and Obliques. It also helps the Hip Flexors and Inner Thighs.
• Do not lean forward or backward. Your elbow on the ground should be in line with the shoulder. You can keep your opposite hand straight in the air if you don’t want to keep it on your opposite hip.

6. Toe Touches

How to do Toe Touches?

• Lie on your back. Lift your legs straight up at 90 degree pointing towards the ceiling.
• Keep your hands straight and parallel to your legs.
• Perform crunches in air and try touching your toes with fingers.
• Perform this for 10 – 15 counts.
• Rest for 30 seconds.
• Do it for 3-5 rounds.

Benefits of Toe Touches

• It benefits the superficial core muscles – Rectus Abdominis. It also helps the hamstrings, calves, and lower back muscles.
• If you have tighter hamstring muscles, you can bend your knees a little. You don’t have to necessarily touch your feet.

7. Plank

How to do Plank?

• Lie on your stomach. Keep your elbows close to your chest.
• Try lifting your body on your elbows, and toes.
• Keep your elbows at 90 degrees to your shoulders.
• Try to hold this position for 30 seconds.
• Keep your neck, spine, and glutes in one straight line.
• Rest for 30 seconds.
• Do it for 3 rounds.

Benefits of Plank

• Abdominal muscles in your core benefitting from it are – Rectus Abdominis, Transverse Abdominis, and Internal and External Oblique muscles.
• If you cannot hold your knees up, you can let them touch the ground. For beginners, touch your knees to the ground.

8. Dead bug

How to do Dead bug?

• Lie on your back facing the ceiling.
• Keep your back straight on the ground and fold your knees and lift your legs up in the air.
• Keep your hands parallel to your legs in air.
• Now move your right leg down and your left hand down above your head, in opposite direction.
• Repeat this with left leg and right hand movement.
• Do this for 10- 15 counts.
• Rest for 30 seconds.
• Do it for 3 to 5 rounds.

Benefits of Dead Bug

• The muscles that benefit from this workout is Transverse Abdominis. Pelvic Floor muscles and Erector Spinae muscles also get the benefit. It strengthens the core muscles, spine, and lower back.
• Keep your back touching the ground. This exercise needs coordination. Slow down if you think you are going fast and try maintaining your hand and leg coordination.

9. Plank Roll

How to do Plank Roll?

• Remain in plank position as explained above.
• Now try rolling your hip to the left and right sidewise.
• Do this for 10 counts on each side.
• Rest for 30 seconds.
• Do it for 3-5 rounds.

Benefits of Plank Roll

• Plank roll benefits Rectus Abdominis, Transverse Abdominis, Shoulders, Lower Back, Quadriceps, Glutes, Hips, and Internal and External Obliques.
• On your way down to the ground, ensure you tighten your side abs – Obliques muscles. Inhale before every plank roll.

10. V-Up

How to do V-Up?

• Lie flat on the ground facing the ceiling.
• Move your hand above the head and on the ground.
• Now try simultaneously moving your hands and legs together to make a “V” shape.
• Hold in this position for 10- 30 seconds.
• Rest for 30 seconds.
• Do it for 3 to 5 rounds.

Benefits of  V-Up

• The muscles that benefit from this exercise are – Rectus Abdominis, Internal and External Obliques. It also benefits your Glutes and Hip Flexors. It helps you build your core strength.
• If it is difficult for you, bend your knees to maintain balance.

11. Lateral Bear Crawl 

How to do Lateral Bear Crawl?

• Touch the ground with both your hands and knees to maintain a four-legged pose.
• Try lifting your knees in air and remain in this position while holding your body with your hands on ground.
• Try walking side ways using your hand with your knee still in air.
• Walk in this position for 2 counts on the left side and 2 counts on the right side.
• Perform this for 30 seconds.
• Rest for 30 seconds.
• Do it for 3 to 5 rounds.

Benefits of  Lateral Bear Crawl 

• The muscles that benefit from this workout are – Rectus Abdominis, Transverse Abs, and Obliques. 
• It helps in the coordination of the whole body. Make sure you don’t let your hands and feet crossed. Your lower body is stiff.

12. Forward Bear Crawl 

How to do Forward Bear Crawl?

• Remain in bear crawl position.
• Trying walking in bear position by moving your knees in forward direction.
• Walk forward for 2 counts and walk backwards for 2 counts.
• Repeat this for 30 seconds.
• Rest for 30 seconds.
• Do it for 3 to 5 rounds.

Benefits of  Forward Bear Crawl 

• The muscles in your core that benefit from this exercise are – Rectus Abdominis and Obliques. It improves muscle endurance.
• If you perform bear crawl faster, it also help to increase your endurance and stamina.

13. Reverse Crunch Heel Touches

How to do Reverse Crunch Heel Touches?

• Lie flat on your back and keep your hands behind your head.
• Fold your knees to a 90 degrees angle with your feet touching the ground.
• Trying rolling up by moving your knees up in the air and moving the upper portion of your body towards the knees.
• Perform this for 30 seconds.
• Rest for 30 seconds.
• Do it for 3 – 5 rounds.

Benefits of  Reverse Crunch Heel Touches

• The muscles in your core that will benefit from it are – Rectus Abdominis and Obliques.
• Lower your legs only as much as your core can hold. Do not stretch. Do not arch your back.

14. Bicycle Crunch

How to do Bicycle Crunch?

• Lie flat on your back and fold your elbows and keep your palm at the back of your head.
• Move your legs one by one and with your elbows try touching your knees each time you bring your leg towards your head.
• Try to touch your right elbow with your left knee, and repeat this on the other side.
• It is an alternate movement exercise.
• Perform it for 15- 20 counts.
• Rest for 30 seconds.
• Do it for 3 to 5 rounds.

Benefits of  Bicycle Crunch

• The muscle in your core that benefit from this exercise is Rectus Abdominis. It helps to stabilize your pelvis and controls spinal flexion and extension.
• Be careful with your neck. It should not snap or feel strained anytime during the workout. Keep your neck long and lifted during the exercise.

15. Plank with Knee Tap

How to do Plank with Knee Tap?

• Remain in plank position and now try to touch the ground with your knees.
• Touch the ground with your knee and bring it back to plank position.
• Perform this workout for 30 seconds.
• Rest for 30 seconds.
• Do it for 3 to 5 rounds.

Benefits of  Plank with Knee Tap

• The muscle in your core that will benefit from it is Rectus Abdominis.
• It lowers the pressure on your neck. It engages your core. Make sure to keep your spine straight.

16. Mountain Climbers

How to do Mountain Climbers?

• Remain in hand plank position and try bringing your right knee close to your chest.
• Repeat this by bringing your left knee close to your chest while remaining in plank position.
• Alternate this movement for 20 counts.
• Rest for 30 seconds in between each round.
• Do it for 3 to 5 rounds.

Benefits of  Mountain Climbers 

• The abdominal muscle that benefits from this workout is Rectus Abdominis. Mountain Climbers are a good workout for your heart.
• If you’re a beginner, keep the movement of legs slow so that you’re not exhausted too soon.

17. Starfish Crunches

How to do Starfish Crunches?

• Lie straight on your back and spread your arms and legs diagonally in opposite direction.
• With each movement, try touching your left foot with right hand and do the reverse with right foot.
• Perform this for 15 – 20 counts.
• Rest for 30 seconds.
• Do it for 3 to 5 rounds.

Benefits of  Starfish Crunches

• The abdominal muscles in your core that will benefit from this workout are,  the Internal and External Obliques and Lower Abdominal Muscles.

18. Heel Taps

How to do Heel Taps?

• Lie flat on the ground and fold your knees.
• Lift your head and shoulders and try to touch your left heel with your left palm and alternate it with right palm touching right heel.
• Move alternatively, left and right.
• Perform for 20 counts each side.
• Rest for 30 seconds.
• Do it for 3 to 5 rounds.

Benefits of  Heel Taps

• The muscles in your core that benefit from this workout are – Internal and External Obliques.

18. Heel Taps

How to do Heel Taps?

• Lie flat on the ground.
• Fold your knees.
• Keep your hands straight.
• Your palms are facing the ceiling.
• Now lift your head and shoulders and take your left palm to your left ankle. Let it touch your heel.
• Next, take your right palm to your right ankle. Let it touch your heel.
• You can do it for 30 to 60 seconds.
• Rest for 15 to 30 seconds.
• Do it for 3 to 5 rounds.

Benefits of  Heel Taps

• Abdominal muscles in your core benefitting from it are – Internal and External Obliques.
• After every repetition, come back to the center. Lie flat on the ground.

The Bottom Line

Getting toned abs and a flat stomach is a continued process and takes time. Trust the process and keep working toward it.

Workout your core muscles 2-3 times a week. Stay consistent.