Short on time but still want to strengthen your core? You don’t need an hour at the gym for that.
Today’s abb workouts for women at home will walk you through 10 simple exercises—all in just 15 minutes.
No equipment needed. Just you, a mat, and a little bit of determination.
These abb workouts for women are beginner-friendly, but don’t let that fool you. Your abs will definitely feel the burn.
Here are the full abb workouts:
Dead Bug
This is one of the best abb workouts for women at home because it looks easy but really fires up your core.
You’ll be lying on your back extending opposite arms and legs—sounds simple, right?
The trick is keeping your back glued to the mat the entire time. If your lower back starts to arch, you’re going too fast.
How to perform:
- Lie flat on your back with your core tight and your back pressed firmly against the mat.
- Extend your opposite arm and opposite leg out nice and slow, as if you are “teasing the burn.”
- Keep the movement controlled to really feel those abs waking up.
- Return to the center and switch sides, ensuring your back stays flat the entire time.
Reverse Crunch
If regular crunches bother your neck, this one’s for you.
You’ll lift your hips instead of your shoulders, which takes the strain off your upper body while still targeting your lower abs.
Pop your hands under your booty to keep your back from arching. And whatever you do, lower those hips slowly—no crashing down!
How to perform:
- Remain on your back and place your hands under your booty to stop your back from arching.
- Engage your core to lift your hips up off the ground and pull your knees in toward your chest.
- Lower your hips back down slowly and with control—do not let them crash down (“no crushing”).
- Keep the movement “cute and controlled” rather than relying on momentum.
Toe Reach
This move is perfect for your daily ab workout for women who want to feel that deep core burn without complicated moves.
You’ll reach up toward your toes with tiny pulses, but here’s the thing—lift through your abs, not your shoulders.
Your arms are just along for the ride. Keep those pulses small and controlled.
How to perform:
- Extend your legs straight up toward the ceiling.
- Perform a “tiny crunch” with a long reach toward your feet.
- Lift through your abs, not your shoulders; your arms are just there to “say hi to your toes.”
- Keep pulsing and reaching up, focusing on that deep abdominal connection.
Bicycle Crunch
Want an abs workout that actually works your obliques too? Bicycles are it.
You’ll twist elbow to opposite knee while pedaling your legs, and trust me, speed doesn’t win here.
Slow, controlled twists will give you way better results than rushing through. Focus on squeezing at the top of each twist.
How to perform:
- Bring your hands behind your head and lift your knees to a tabletop position.
- Twist your torso to bring your elbow to the opposite knee, as if you are “dodging raindrops.”
- Squeeze your obliques with every twist to get those “hourglass vibes.”
- Focus on control rather than speed—”speed doesn’t win here, control does.”
Plank
Ah, planks—the exercise where time suddenly stops existing.
For this beginner abs workout for women staple, you’ll hold your body in a straight line while your core does all the work.
The key is squeezing your glutes and keeping your hips from sagging. If you start shaking, you’re doing it right!
How to perform:
- Flip over onto your forearms and toes, keeping your body in a straight line.
- Squeeze your glutes and brace your abs to prevent your hips from sagging.
- Hold this position steadily; remember “you’re not dying, you’re just planking.”
- Breathe through the hold and keep your core engaged until the time is up.
Side Plank – R
Time to target those obliques. Side planks are one of the most effective workouts for your core.
Stack your feet or stagger them for balance—whatever helps you stay steady.
The goal is lifting your hip high and keeping your body straight. Think of yourself as a flag waving in the breeze.
How to perform:
- Turn onto your right forearm, stacking your feet or staggering them for balance.
- Lift your hip high and stack your shoulders vertically.
- Pretend you are a “human flag waving in the breeze”—strong and stable.
- Keep your core tight with no sagging, maintaining a straight line from head to heels.
Side Plank – L
Same thing, other side! Don’t let this one slip just because you’re tired from the right.
Your left side needs equal attention in any good abb workout routine.
Get that hip up immediately and keep everything stacked. You’ve got this.
How to perform:
- Switch over to your left forearm, mirroring the position from the right side.
- Lift your hips immediately, ensuring you don’t let them dip toward the floor.
- Stack your shoulders and keep your body straight like a “plank queen.”
- Hold the position with stability until the transition to the next move.
Flutter Kicks
Here’s where the shaking really starts.
Your legs hover just off the floor while you kick them up and down in small, quick motions.
The lower your legs, the harder it gets—so if you need to make it easier, just raise them a bit higher. Keep those abs fully switched on!
How to perform:
- Lie on your back with your legs extended long and hovering just off the floor.
- Kick your legs up and down in small, rapid motions with “big attitude.”
- Keep your abs fully switched on; if you aren’t shaking yet, “this is where it starts.”
- Maintain the leg hover and keep kicking through the burn.
Mountain Climbers
Things are about to get loud and messy, and that’s totally fine.
You’ll drive your knees toward your chest as fast as you can while keeping your upper body calm.
Nobody looks graceful doing mountain climbers. Just survive it—you’re almost done!
How to perform:
- Flip back over into a high plank position with your hands under your shoulders.
- Drive your knees in toward your chest with “fast knees” while keeping your upper body calm.
- Embrace the chaos—”it’s messy, it’s loud, it works.”
- Keep moving and survive the interval; no one needs to look graceful here.
Hollow Hold
This is the perfect ab workout finisher, and yes, it’s going to burn.
You’ll lift your legs and shoulders off the ground, shaping your body like a banana—curved but strong.
If it’s too intense, bend your knees or keep your legs higher. Just hold on and breathe through it. You made it!
How to perform:
- Lie on your back and lift your legs and shoulders off the ground.
- Shape your body “curved like a banana” but keep it “strong like steel.”
- Keep your abs on and your limbs floating; modify by bending knees if needed.
- Hold this final position and “absorb the suffering” as you cross the finish line.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
