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12-Minute Abs Workout for Women With Complete Follow Along Video

Bodyweight core workouts are still my staple along with flexibility training. They are so effective to see the most result in the least amount of time! I am pretty proud of the abs I was able to get in less than a year and a half.

All you need is to say consistent with 15-30 minute bodyweight workouts 5-6 times a week.

Finding a good Before picture was hard! lol I only had one because I took a picture of my sunburn!

For more, check out my first abs workout for women.

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 very likely one reason why 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 the way your 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. The way you engage your pelvic floor is 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 back of your throat constriction 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 your transverse abdominis when you get in a forward bend (see my full-body flexibility routine).

External and Internal Obliques

Your obliques enable your to twist and laterally bend. Your side plank requires you to engage your obliques as you lift your body up 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 some core stability, hip flexors, glute, spinal extensors, and oblique exercises to provide a great 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)
  • Forarm 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

12-Minute Abs Workout for Women Video