Best Abs Workout for Women Without Equipment
15 Minute Abs Workout
Here are a fun and easy abs workout for a firmer, flat stomach.
I think most of us are not aware that when you’re talking about the best abs exercises around, crunches don’t cut. You should also know that you don’t need fancy equipment to get a great abs workout.
A quick word about abs workouts and best abs exercises, though, before you get started. These moves will help you nourish the various muscles that compose your core, which in itself is a great goal. A powerful and robust base helps with stability and makes you well structured at other moves. But if you’re aiming at losing weight or changing your body fat composition and specifically if your aim is six-pack abs, or you are targeting your belly fat—you should know that you shouldn’t concern yourself with how long you can hold a plank. Even the perfect abs exercises will not be able to help you fulfill those specific goals all on their own.
That’s because there’s no such thing as spot reduction. Also, weight loss and body fat loss require a collaborative merging up of exercise, a healthy and specific nutrition plan, and other contributing lifestyle factors, like getting good sleep and limiting your stress. There’s also the genuine fact that what works for one person might not work for another, and no matter how much you work for it, a six-pack may not be possible for you—whether because of physical constraints, or because what it takes to get a six-pack isn’t at all worth it from a mental health perspective.
So here are some moves exclusively targeting your entire abdominal wall, especially the transverse abdominis—the midsection muscle that trails in your belly like a corset. And this alluring abs workout does more than just making your core firm.
You’ll sense it in your shoulders, legs, and glutes as well.
Make sure you do these moves in order, resting for 30 seconds between exercises. Repeat the circuit, so you do two sets of each movement. Workout for two or three times a week, not necessarily on consecutive days, and you won’t require your Spanx this season.
1. Plank With Glute Squeeze
Get yourself on the floor, upright yourself up on your forearms, and flex your toes. Your body should form a straight line. Contract your abs and glutes—tightly. Hold on to this for 15 seconds, then rest by lowering your knees to the ground for five seconds. That’s one rep. Do 10.
2. Oblique V-up
Lie down on your left side, angle your legs at 30 degrees from your hips. Rest your left arm on the floor and put your right hand behind your head (a). Lift your straight legs off the floor, bringing your torso toward your legs (b). Slowly return to start. That’s one rep. Do 15 to 25 reps on each side.
3. Rotating Superwoman
Laying on your back, with arms elongated upwards and straight legs, your core should be tightened and shoulders and legs raised about six inches off the ground (a). Hold for 15 seconds. Then spin onto your belly, keeping your arms and legs off the ground, as if you’re flying (b). Hold for 15 seconds, then roll back. That’s one rep. Repeat five or six times.
4. Rock ‘n’ Raise
Lie down on your back with your arms at your sides, knees pointed outward, and soles of your feet were touching (a). Remaining in this pose, slowly raise your legs until your toes are pointed toward the ceiling, and your hips are slightly off the floor (b). Slowly return to start. That’s one rep. Do 15 to 25.