TOP 15 female abs exercises for a flat stomach

Now is the time to find out abs exercises for women to flatten that "pickle extract bugger" belly (thanks Captain Haddock!). Each exercise can have variations depending on whether you do them without equipment or with resistance bands. 

You will note, however, that these allow you to do many more things for the abdominal belt (not to be confused with “abdominal” 😉 ).

The 15 best abs exercises for women

I would point out that they are good for men too, because otherwise they might find an excuse to grow their bellies and love handles while watching you train 😀 Ah the cheats!

Women who have recently had a pregnancy will even find exercise particularly important for their sheathing. I say no more, it's up to you to find...

So let's get down to business get a flat stomach (without going in the belly, I specify):

SmartWorkout Elite

1. Chest rotation

Muscles worked: obliques

A simple, but effective movement to strengthen the oblique abs.

abs exercises for women - Rotation of the bust
Source: bodylastics

Facility :

Secure the door anchor at chest height.

Pass the latex tube through the anchor in order to attach the 2 carabiners to the same handle. Grasp the handle with both hands close to the chest.

Position yourself so that your shoulders are perpendicular to the door. Your elastic band must be in slight tension at the start of the movement.

Keep your back straight, your head straight, and your abs tight.

Movement : 

  • Rotate your torso from your waist in the direction away from the doorway until your body comes to a natural stop.
  • Return to the initial position fairly slowly.
  • Repeat for 30 seconds per side.

Point to remember: Keep the lower part of the body stable and still during the rotation of the upper part. This exercise must be performed on both sides to work the abdominals well.

An alternative to bodyweight

You can also perform seated Russian twists instead.

All you need is an object such as a ball or something a little heavier in your hands, like in this short video (Repeat this movement for 1 minute):

Adjustable dumbbells 24kg

2. Rotation of the bust up and down

Muscles worked: obliques and rectus muscle 

If you were a Canadian lumberjack in a past life, this move will remind you of days of ax work 😉

This excellent movement is difficult to achieve other than with a resistance band. However, it really has its place in a good bodybuilding program among the cladding exercises.

Women's Abs with Elastic - Side Pull Up and Down
Source: bodylastics

Facility :

Attach the anchor to the top of the door. Pass the latex tube through the anchor in order to attach the 2 carabiners to the same handle.

Grasp the handle with both hands, your arms almost straight and your body perpendicular to the door.

To start the movement, rotate in the direction of the door until your arms are pointing up at the door.

Your elastic band must be in slight tension at the start of the movement.

Movement : 

  • Bring your hands towards the opposite knee which will bend slightly (see photo).
  • Return to the initial position, controlling the movement.
  • Repeat for 30 seconds per side.

Points to remember: Keep your elbows very slightly bent. Of course, this movement must be performed on both sides.

3. Rotation of the bust from bottom to top

Muscles worked: obliques 

Previously, you worked with an axe.

This time you're going to try to start that chainsaw, a thousand million thousand ports (thanks again Captain Haddock!).

elastic exercise Abs - side pull from bottom to top
Source: bodylastics

Facility :

Fix the anchor at the bottom of the door. Pass the latex tube through the anchor in order to attach the 2 carabiners to the same handle.

Grasp the doorknob with both hands, arms almost outstretched pointing downwards and body perpendicular to the door.

Stand 1 meter from the door. Keep your chest straight and your head straight.

To get into the initial position, rotate in the direction of the door. Bend over so that the handle is at the level of your knee closest to the door.

The elastic band must be in slight tension in the starting position.

Movement : 

  • Pull the handle up and to the opposite side of your body to above your head.
  • Return to the initial position while maintaining the tension of the elastic band.
  • Repeat for 30 seconds per side.

Points to remember: Keep your elbows very slightly bent. Of course, this movement must be performed on both sides. 

4. Side pull

Muscles worked: Obliques 

Here is a new exercise for tone and strengthen the abs oblique. They are important for the aesthetic appearance around the belly.

Abs - pulling for obliques
Source: bodylastics

Facility :

Fix the anchor at the bottom of the door. Pass the latex tube through the anchor in order to attach the 2 carabiners to the same handle.

Grasp the handle with one hand, body perpendicular to the door. The elastic band should be slightly taut in the starting position.

Keep your back straight, your head straight.

The arm holding the handle remains straight, pointing down the door.

Movement : 

  • Bend your body away from the door (from the waist). Blow while pulling. Inhale while returning to the initial position.
  • Repeat for 30 seconds per side.

Point to remember: As you bend your body to the side, keep your legs still to isolate your oblique muscle. Remember to do the same on the other side.

An alternative to bodyweight

Without equipment, you can opt for what is called a "side plank".

Just stay static in the following position: 

Abs - side plank
Hold the position as long as possible

Hold the position for 30 seconds per side if possible in each series.

You will see, it is much more difficult than it seems. Just look at my face in the photo...

Muscle gain with elastics

5. Bicycle crunch

Muscles worked: obliques, transverse, rectus muscle and iliopsoas 

This exercise also works the iliopsoas muscle, an important hip flexor muscle. Your lower belly will thank you.

It's true, to respect the language of Molière, I should have said “the bicycle”. But hey, this exercise is too well known by its English name not to use it.

abs exercise with elastic band - Bicycle crunch
Source: bodylastics

Facility :

Fix the anchor at the bottom of the door. Pass the latex tube twice through the anchor so that it stays in place during the exercise.

ALSO READ:  Squat challenge: How to complete the 30 day squat challenge?

Attach each carabiner to an ankle strap that you have closed beforehand to form a kind of handle.

Place your feet in the straps and lie on your back so that the band is in slight tension when your legs are stretched.

Place the brn:enhancement-f1e6b4ce” class=”textannotation”>out of your fingers on your head with your elbows out to the sides. Raise your feet and elbows 30 centimeters off the ground balancing on your buttocks.

Movement :

  • Pull one foot away from the door and simultaneously rotate your torso until your knee touches your opposite elbow.
  • Alternate sides throughout the set.
  • Repeat for 1 minute.

Points to remember: Your bust should be in a V shape with your shoulders up. Do not exert pressure with your hands on your head.

An alternative to bodyweight

Bicycle crunches are done very well without any equipment.

Here is a video example: 

Remember from the video that the execution must be controlled. It is useless to want to go very fast, if not to take the risk of executing the movement badly.

For my part, I try to bring the elbows to the knees, but it is not an obligation.

6. Side Crunch

Muscles worked: obliques, transverse and iliopsoas 

Like the previous one, in addition to the obliques and the transverse abdominal muscle, this exercise works the iliopsoas muscle, a very important hip flexor.

Side crunch with elastic band
Source: bodylastics

Facility :

Fix the anchor at the bottom of the door. Pass the latex tube through the anchor to attach each carabiner to an ankle strap that you have closed beforehand to form a sort of handle.

Place your feet in the straps and lie on your side with your feet on top of each other. The band should be in slight tension when your legs are stretched.

For stability, extend the floor-side arm in front of you with the palm facing the floor. Position the other arm with the hand behind your head and the elbow pointing up.

Movement : 

  • Pull your knee away from the door until your thigh is perpendicular to the floor and your calf parallel to the floor.
  • At the same time, bring your chest up and touch the top of your knee with your elbow.
  • Simply switch sides to work the opposite muscles.
  • Repeat for 30 seconds per side.

Points to remember: Do not pull your head with your hands as you contract the muscles. Exhale as you contract the muscles.

You can also view the movement on this video: 

7. Standing Crunch

Muscle worked: straight abs 

Here is another one of exercises which can only be done with elastic bands, unless you invest in a very expensive pulley bench (it hurts the wallet even before it hurts the abdominal strap).

Abdominals - Standing Crunch
Source: bodylastics

Facility :

Attach the anchor to the top of the door. Pass the latex tube through the anchor in order to grasp it without the handles.

Do not hesitate to take a fairly strong resistance. For my part, I take at least the resistance to 13.6 kg and sometimes even a second band.

Stand with your back to the door.

Grasp the tube high enough so that it is taut from the starting position.

Movement : 

  • You must contract the abs as if to bring your rib cage towards the pelvis.
  • Return to the initial position.
  • Repeat for 1 minute.

Points to remember: Do not bend at the waist. Only your abs contract. Exhale as the muscles contract.

8. Knee Crunch

 Muscle worked: rectus muscle 

I must admit that I really like doing this movement, especially at the end of the session. Don't ask me why, it's like that...

There are always exercises that we like more than others in our abs program. 

It tires well what remains of the abdominal strap. Yes, you have to be a little masochistic to like bodybuilding 😕 .

elastic abdo exercise - Crunch on the knees
Source: bodylastics

Facility :

Attach the anchor to the top of the door. Pass the latex tube through the anchor to attach each carabiner to an ankle strap that you have closed beforehand to form a sort of handle.

Grab the straps leaving your thumbs on the outside. Place your hands at forehead level and position your arms so that your elbows are 6 inches apart, pointing down.

Turn your back to the door and sit on your heels. Your feet should touch the door.

Movement :

  • Pull down and bring your elbows to knee level.
  • Repeat for 1 minute.

Points to remember:

Try to keep your arms, hands and legs still.

Never lift your butt off your heels. Only the abs work.

Exhale as you contract your muscles.

You can also view the movement in this video: 

9. The plank and all its variants for a flat stomach

 Muscles worked: obliques, transverse and rectus muscle 

But it would be necessary to add to these abdominal muscles the deltoids, the trapezius, the pectorals, the rhomboid, the quadriceps, the anterior tibialis and the glutes. And I'm probably forgetting...

Attention, the board is a extremely complete static exercise to have abs in concrete. As you know, it's one of my favorites.

A real belly killer!

Women who want a flat stomach should make it a top priority.

By body weight

The good news is that you don't need anything for this exercise except your muscles. You will even discover some that you did not know ;-).

RKC abdominal plank
Source: sportchezsoi.com

RKC board:

The important thing with the plank is to keep the muscles contracted throughout the position. The abs, pectorals (squeezing the wrists together), buttocks and quadriceps must be voluntarily contracted.

Try to hold for 30 to 60 seconds. Abandon the position if you can no longer keep your back straight.

Gain muscle after 50 by building your abdominal muscles
Source: sportchezsoi.com

If you want to suffer more, you can also do cladding with sliders.

Leg up plank:

You need to get into the same position as the previous one, then raise one leg. Don't try to lift both at the same time, it doesn't work 😉 .

The abs, pectorals (squeezing the wrists together), buttocks and quadriceps must be voluntarily contracted.

Switch legs about every 5 to 10 seconds. Give up the position if you can no longer keep the spine in alignment with the raised leg.

Planks 2 support points
Source: sportchezsoi.com

Balance board:

ALSO READ:  TOP 7 abs exercises with rubber band for 2022

Assume the previous plank position, then raise the arm opposite the raised leg. You will see that the balance is not very easy to find at first.

Switch legs and arms every 5 to 10 seconds or so. Give up the position if you can no longer keep your back in line with the raised leg.

10. Resistance Crunch

 Muscles worked: rectus muscle 

To lose belly and firm all that, this movement is both effective and easy to perform. It can be chosen as the first exercise to gain tone.

Resistance crunch for women's abs
Source: bodylastics

Facility :

Fix the anchor at the bottom of the door. Pass the latex tube through the anchor in order to attach each carabiner to an ankle strap that you have closed beforehand to form a sort of handle.

Grab an ankle strap in each hand and lie down with your back to the floor, head toward the door. Bend your knees and put your feet flat on the floor.

Position yourself far enough from the door so that the tape is under tension. Keep your arms straight at your sides, palms facing the floor.

Movement : 

  • Raise your upper torso by contracting your abs.
  • Your handles should drop about 10 cm towards your heels.

Points to remember:

Keep your arms at ground level.

Contract your abdominals as if to bring your rib cage towards the pubis.

Repeat for 1 minute.

An alternative to bodyweight

In reality, you can completely reproduce this exercise without equipment.

The movement is exactly the same. 

11. Crunch with forward thrust

 Muscles worked: rectus muscle 

This is a perfect exercise for warming up the abdominal muscles.

Straight muscles - abs exercises with rubber bands
Source: bodylastics

Facility :

Secure the door anchor at knee height. Pass the latex tube through the anchor in order to attach the 2 carabiners to the same handle.

Grasp the handle with both hands (as pictured).

Lie on your back with your head facing the door. Your feet should be flat on the floor and your legs bent, knees up and about six inches apart.

At the start of the movement, your arms are bent and your hands are 15 cm above your chin. At this point, the tube should be barely taut.

Movement : 

  • Raise your upper torso by contracting your abs and push the handles forward between your knees.
  • Return to the initial position.
  • Repeat for 1 minute.

Points to remember: Keep your head straight as you raise your upper body. If you feel your head moving up and down during the exercise, then rest your chin on your chest.

12. Assisted sit ups

 Muscles worked: rectus muscle 

Sit up means straightening up when lying down. That's exactly what you're going to do in this movement.

This time, the elastic bands will make your exercise easier rather than increasing the resistance. 

Sit up assisted with elastic bands
Source: bodylastics

Facility :

Secure the door anchor at knee height. Pass the latex tube through the anchor to grab one end in each hand (just before the carabiner).

Lie on your back, your feet about 1 meter from the door. Your feet should be flat on the floor and your legs bent, knees 15cm apart.

Bend your arms and place your hands at abs level. Start with your shoulder blades slightly above the ground.

Movement :

  • Raise your chest until it is perpendicular to the floor.
  • Return to the initial position.
  • Repeat for 1 minute.

Points to remember: Keep your arms bent at the same angle throughout the movement. Keep your head and back straight, but never put the top of your shoulders on the floor (see the top photo). 

13. Alternate Readings

 Muscles worked: obliques, transverse, rectus muscle and iliopsoas
Honestly, it's not the easiest of the bodybuilding exercises in this article. But it has the advantage of being very complete for your muscle gain.

Alternate raises for female abs
Source: bodylastics

Facility :

Fix the anchor at the bottom of the door. Pass the latex tube twice through the anchor so that it stays in place during the exercise.

Attach each carabiner to an ankle strap that you have closed beforehand to form a kind of handle.

Place your feet in the straps and lie on your back so that the band is in slight tension when your legs are stretched.

Keep your arms at your sides, palms facing the floor.

Movement :

  • Raise one leg upward while lifting and rotating your torso to touch the raised foot with your opposite hand.
  • Alternate the raised leg and arm with each movement.
  • Repeat for 1 minute.

Point to remember: Keep your active leg straight as you lift it off the floor. 

14. Accordion Crunch

 Muscles worked: rectus, transverse and iliopsoas muscles 

This one has the advantage of soliciting the abdominals of the lower abdomen at the same time as those of the top, a bit like the previous one, but without rotation.

Women's abs - Accordion crunch
Source: bodylastics

Facility :

Secure the anchor at knee height. Pass the latex tube through the anchor.

Attach each carabiner to an ankle strap that you have closed beforehand to form a kind of handle.

Place your feet in the straps and lie on your back so that the band is in slight tension when your legs are stretched.

Keep your legs straight and lift them 15cm off the ground. Spread your arms out to the sides.

Movement : 

  • While balancing on your buttocks, pull your feet up while raising your chest and bringing your arms forward to grab your knees.
  • Repeat for 1 minute.

Points to remember: Try not to arch your back when raising your chest. At the end of the movement, your back should be straight. Breathe deeply during the effort so that your lungs are empty when you grab your knees. 

15. The king of abs exercises for women after pregnancy: Vacuum

 Muscles worked: The transverse, the perineum 

A "vacuum cleaner", in English, is a vacuum cleaner. And you will better understand why this exercise is called like that with the video. You are really going empty your lungs of all the air that is there, which will have the effect of bringing your belly in as much as possible.

You may wonder if this exercise is effective for losing belly fat. Try it, you will immediately understand that it is a fabulous exercise to tone your abs deep. It is particularly recommended for a woman who wants to regain her flat stomach. after a pregnancy (yes, you found it 😉 ).

ALSO READ:  Abs buttocks: 7 exercises for a great session 😅

I would like to point out that it is a bit apart in this list, because you will not be able to integrate it into a classic session. Indeed, you must devote 10 minutes to it to obtain results.

As it is quite difficult to explain it, I ask you to watch carefully this very good video from the Lafay method: 

You can also view this excellent video of Séverine Jacinto. She herself has had 3 pregnancies and therefore knows what she is talking about when it comes to doing abs as well for toning those muscles and the diaphragm.

So, if your belly tends to move forward due to loosening of deep muscles after pregnancy, or simply due to bad eating habits in the past, prioritize vacuuming.

You will be surprised with the results! 

Don't buy just any rubber bands

As you know, I recommend resistance bands for almost all resistance exercises.

I would like to point out that I also receive a small commission if you buy kits from another brand through my links. But sometimes I'm disappointed to see some of you buying low quality gear.

Please don't make the same mistake...

If you are not equipped, I recommend one of the 2 elastic band kits from the European brand SmartWorkout. Not only are they attractively priced, but you get free access to 3 workout programs and videos. In addition, you get 20 % discount with this link. Here's what's included in the Elite Pack:

SW Elite Elastic Kit - EN
  • 7 natural latex 100 % tubes, which can provide up to 120 kg of resistance;
  • 1 bar with integrated fasteners for attaching rubber bands;
  • 2 non-slip silicone handles for a better grip;
  • 2 neoprene padded ankle straps;
  • 1 thick easy to install door anchor;
  • 4 unbreakable stainless steel carabiners;
  • 1 compact bag to carry the kit anywhere;
  • 3 free weight training programs included (Express, SmartGains, Strong & Beautiful);
  • 1 user guide.

You can also purchase the SmartWorkout Pro package which includes exactly the same items except for the bar (click on the link to learn more).

If you don't want to buy anywhere but Amazon, here are the best kits currently available (list updated regularly):

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How to build abdominal muscles?

Exercises 1 to 14 can be integrated into 10 minute sessions.

How to do ?

Choose 4 or 5 exercises that will work your entire abdominal strap. You repeat the movements to do 1 minute per exercise.

Your rest times will be 15 seconds maximum (time to change position).

At the end of the 4 or 5 exercises, blow 30 seconds to 1 minute, then you start again a second time if you can. That's all. And if you still have juice, do 3 sets. I gave you enough exercises to vary the sessions.

The vacuum exercise can be the subject of a 10-minute session on its own. You will tell me the news to get rid of his belly!

Abs exercises for women – Conclusion

That's it, now you know all the secrets to achieve your goal flat belly.

But to eliminate bulges, never forget that it all starts on your plate with a balanced diet. Above all, do not give in to the call of fat burners that only serve to make you lose money!

Last week I also told you what you absolutely need to know before doing sets of abdominal exercises (click on the link to read the article). If you haven't read it, I highly recommend that you do so that you don't waste your time and energy on losing belly fat.

A healthy diet and a good muscle building program are the absolute weapons to find a flat stomach and get rid of abdominal fat. Also, your strong core will protect your back in the future.

All you have to do is get to work. Now that you know how to get abs, Let's go ! 

I'm not done making you sweat 😉

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Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API

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