Ab Workouts For Women: 7 Step Circuit
By Chris Davis
 | Advanced (3+ years) |
 | 15 minutes/day | 2 days/week |
 | Tone Body, Gain Strength |
 | Bodyweight, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Pull up bar, Dips (Parallel) Bar, Towel (Small) Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Day 1 | Day 2: Day 2 | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1
Scroll to topAb Workouts For Women. (15 Min) Routine. Perform this 7 step circuit 3 times. Do 10 reps of each exercise.You can start by doing this ab workout for women twice per week (Day 1 and Day 2). Then, move up to where you are doing each one 2-3 times per week.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Lying Knee Raise (on floor) | 3 rounds | 10 reps | 0s | |
| 1B.Bent-Knee Hip Raise | 3 rounds | 10 reps | 0s | |
| 1C.Toe Touchers | 3 rounds | 10 reps | 0s | |
| 1D.Bicycle Crunch | 3 rounds | 10 reps | 0s | |
| 1E.V-up | 3 rounds | 10 reps | 0s | |
| 1F.Cable Woodchop | 3 rounds | 10 reps | 0s | |
| 1G.Plank | 3 rounds | 10 reps | 60s | |
Day 2
Scroll to topThis next abs workout complements your 7 step circuit abs workout. It adds some variety to your ab workouts. This ab workout is longer, containing 12 exercises. Switch between these two workouts every day for best results.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Hanging Knee Raise Oblique Crunch | 3 rounds | 20 reps | 0s | |
| 1B.Bodyweight Dip | 3 rounds | 20 reps | 0s | |
| 1C.Side Plank Lift | 3 rounds | 20 reps | 0s | |
| 1D.Plank and Knee-In (using Towel) | 3 rounds | 20 reps | 0s | |
| 1E.Side Plank | 3 rounds | 20 reps | 0s | |
| 1F.V-up | 3 rounds | 20 reps | 0s | |
| 1G.Hollow, Hold and Roll | 3 rounds | 20 reps | 0s | |
| 1H.Crunches | 3 rounds | 10 reps | 0s | |
| 1I.Bicycle Crunch | 3 rounds | 10 reps | 0s | |
| 1J.Tornado Crunch | 3 rounds | 10 reps | 0s | |
| 1K.Reverse Crunch | 3 rounds | 10 reps | 0s | |
| 1L.Superman from Floor | 3 rounds | 10 reps | 60s | |
Date Created: 1/17/2020, UTC
Last Updated: 9/12/2020, UTC
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