We are busy… like really busy! Let’s face it! Balancing careers, family, social lives, and our personal fitness goals. Sometimes we simply cannot make it to the gym. Sometimes we only have a few minutes to focus on ourselves. Sometimes we just want to hit one muscle group and call it a day. And that’s okay too!
This workout is for you, girl! Today we have a simple, at-home core workout! You can literally do this anytime, anywhere. PLUS, you can make it longer or shorter based on what you need! No excuses here, let’s get it done!
If you like this workout, you'll love our medicine ball workout for abs, which you can also do at-home.
Purpose of This Workout
This workout is meant to be done at home and to work your abs! Having a strong core is essential for life! We literally use our ab muscles in everything! Moving things, picking things up, holding things, laughing, breathing… we rely on these muscles daily. Strengthening your core will not only help you with these tasks of daily living but also with your other workouts in the gym. Let’s not forget about working on our core to get it nice and toned! Who can complain about that?!
This little bit of work will go a long way.
Equipment Required
No equipment is needed! Clear up some space at home, lay down a mat or towel, and get to work!
- Beginners: 1-2 rounds
- Intermediate: 3-4 rounds
- Advanced: 5-6 rounds
Can This Workout Be Done Without Equipment?
Yes! This is meant to be done with just your body weight. If you want to add an extra challenge, grab a single weight!
Ab Workout for Females At Home Breakdown
Crunches 3 X 15
- Lie on your back with your knees bent and feet flat on the ground. Hands behind your head, light fingertip pressure only.
- Exhale and contract your abs, as you slowly lift your shoulder blades off the floor.
- Press your low back into the floor and think about pulling your belly button to your spine. Pause at the top of the movement.
- Inhale and slowly control your body back to the start position.
Leg Lifts
- For this exercise, keep your core engaged, especially when you're lifting your feet up off the floor but also while they're returning and getting close to the ground again.
- Lie with your back flat on the ground and your legs extended in front of you.
- Place your hands on the ground to your sides or under your glutes. Palms facing the ground.
- As you keep your legs extended, straight as possible, raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
- As you inhale, slowly lower your legs back down to the starting position.
Russian Twist
- For this exercise, it’s important to keep a short distance between your pelvis and your rib cage. That ensures that your abdominals are active and you are not loading your lower back by arching.
- Sit on your glutes, leaning back slightly to engage your core. If possible, lift both feet slightly off the floor.
- Once in position, twist your body to reach your hands towards the ground.
- Alternate to the other side.
Side Plank Hip Lifts
- When performing the side plank, ensure that your body is in a straight line and your elbow underneath your shoulder.
- Press your hip towards the ceiling, aiming to have your body in a straight, diagonal line.
- Once in position, lower your hip towards the ground.
- Drive your hip back up towards the ceiling, keeping your core braced.
- Repeat lift and dip motion.
Mountain Climbers
- Begin in a pushup position, with your weight supported by your hands and toes.
- Bring one knee towards one elbow, crunching you core.
- Place your foot back down, getting back into your starting pushup position.
- Alternate legs.
Hollow Lift
- Lie on the floor with your legs straight, feet, knees, and legs together, arms extended overhead.
- Lift your legs and upper body up slightly to where your low back is pressed firmly on the ground.
- Hold briefly then slowly lower your body back to the floor returning to starting position.
- Repeat.
Ab Workout for Females At Home - intermediate example below
Move | Sets | Reps |
|---|---|---|
Crunches | 3 | 15 |
Leg Lifts | 3 | 15 |
Russian Twist | 3 | 10 each |
Side Plank Hip Lifts | 3 | 10 each side |
Mountain Climbers | 3 | 10 each |
Hollow Lift | 3 | 15 |
