Bodyweight core workouts are still my staple, along with flexibility training. They yield the most results in the least amount of time! I am pretty proud of my abs after less than a year and a half. All you need is to stay consistent with 15-30 minute bodyweight workouts 5-6 times a week.
Follow along with this quick abs workout for women that yields results.
For more, check out:
- 15 Best Yoga Poses to Strengthen Your Core
- Best Yoga for a Strong Core: 10 Yoga Poses for Core Strength
- Core-Strengthening Yoga Exercises: 10-Minute Routine!
- Step-By-Step Crow Pose Progression for Beginners
- Best Yoga Core and Upper Body Workout at Home: Full 20-Minute Routine
12-Minute Abs Workout for Women Video
Why Abs Workouts?
Apart from the aesthetics of having well-defined abs, why should women care about abs workouts? Having a strong core will transform the way you move. It will improve your posture and protect your lower back (reduce back pain). And now that I mention it, aside from flexibility training, it is likely one reason I haven’t had to go to the chiropractor for two years!
Furthermore, bodyweight core workouts are hands down the most effective functional workouts because they will also strengthen your arms, shoulders, and legs.
What Is Your Core?
Your core is a group of muscles surrounding your trunk and stabilizing your pelvis. However, a strong core isn’t just about strong abs and lower back. It will change how you move your extremities as you learn to control your movements from your core.
Your Diaphragm
You wouldn’t necessarily think of your diaphragm as a part of your core, but it IS an essential element of your abs workouts. Awareness of your diaphragm will enable you to use your breath as a tool as you inhale and sinch your waist (press your belly button to your spine) as you exhale.
Your Pelvic Floor
Your pelvic floor muscles are a diamond-shaped band of muscles that sit at the base of your pelvis. Abs workouts for women require the use of the pelvic floor muscles. You engage your pelvic floor by thinking about the sensations you feel when you have to go pee but need to hold it in.
Transverse Abdominis
The transverse abdominis wraps around your torso. You engage your transverse abdominis when you sinch at the waist. To feel the engagement, put your hands on the sides of your waist and feel the contraction as you exhale while pressing your belly button to your spine. Another way to engage your transverse abdominis is to feel the constriction of the back of your throat as you exhale.
Rectus Abdominis
Your rectus abdominis compress your organs. You can see them when you have a six-pack. They are your most superficial abdominal muscles. You engage your rectus abdominis and transverse abdominis when you get in a forward bend (see my full-body flexibility routine).
External and Internal Obliques
Your obliques enable you to twist and laterally bend. Your side plank requires you to engage your obliques as you lift your body and ensure you are not collapsing in your shoulder.
Yoga Abs Workout for Women Routine Step-By-Step
Honestly, this abs workout isn’t just for women. I follow lots of male athletes who use similar bodyweight workouts. This routine will include core stability, hip flexors, glute, spinal extensors, and oblique exercises to provide an excellent overall core workout.
Warm-Up
The warm-up sequence is as follows:
- Cat-Cow Stretch
- Downward Facing Dog
- Low Lunge on the right
- Downward Facing Dog
- Low Lunge on the left
- Downward Facing Dog
- Plank to Chaturanga
- Locust Pose
- Chaturanga
- Plank
Yoga Abs Workout for Women
Here’s your abs workout sequence:
- Plank Hold (30 seconds)
- Side Plank Hold (30 seconds on each side)
- Three-Legged Downward-Facing (left leg up) Dog Knee to Tricep, Knee to Nose, Knee to opposite tricep (3 times)
- Fallen Triangle on your left (lift and lower your hips 5 times)
- Three-Legged Downward-Facing (right leg up) Dog Knee to Tricep, Knee to Nose, Knee to opposite tricep (3 times)
- Fallen Triangle on your left (lift and lower your hips 5 times)
- Downward Facing Dog
- Side Plank on the left (lift and lower right leg 5 times)
- Side Plank on the right(lift and lower left leg 5 times)
- Hold Boat Pose (30 seconds). Release and take a quick break.
- Half Boat Pose to Boat 10 times
- Half Boat to Boat, adding a twist (5 times on each side)
- Forearm plank side to side (15 on each side)
- Knee to tricep (10 times on each side)
Cool Down
A quick cool down:
- Bridge
- Spinal twist on each side
