What Is a Killer Ab Workout for Women?


Quick Answer

To get a tight stomach, do five repetitions of planks, side planks, the bridge march and rotating lunge three times a week. Doing a killer ab workout for women takes roughly five minutes and requires a set of dumbbells.

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Full Answer

  1. Perform the plank

    Get into a push-up position. Bend the elbows so that the body lowers toward the floor. Shift the weight from the hands to the forearms. The body should be in a straight line with the abs engaged. Hold for five seconds, then rest. Work up to holding the position for 60 seconds.

  2. Transition to a side plank

    Lie on the right side with the legs straight. Prop onto the right forearm. The body should form a diagonal line with the left hand at the hip. Engage the abs, and hold for five seconds before relaxing. Work up to 60 seconds.

  3. March in the bridge position

    Lie on the floor with knees bent, feet flat on the floor and arms flat with the palms up. Raise the hips until the body forms a straight line. Engage the abs. Lift first one knee for two counts, lower and raise the other.

  4. Rotate while lunging

    Use up to a 15-pound dumbbell. Stand while holding the dumbbell in both hands. Hips should be hip-width apart. Brace the abs, and lunge forward with the left foot, simultaneously twisting to the left. Both legs should be at 90-degree angles. Rotate back to center while standing back up. Repeat with the other side. Do up to 15 repetitions.

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