Rutina de ejercicios de abdominales para mujer

Abdominal exercise routine for women

If you are a woman looking to strengthen and tone your abdominal area, you are in the right place. In this post, we will present you with an effective exercise routine designed specifically for women , which will help you achieve your fitness goals and feel stronger and more confident in your body. At Sportech Fitness, we offer you this complete guide so that you can perform the appropriate exercises safely and effectively. Let's get started!

Don't underestimate the importance of a strong, toned core , especially for women. Beyond the obvious aesthetic benefits, a strong core:

Improves posture and relieves back pain: For many women, especially those who spend long hours sitting in front of a computer, poor posture and back pain are common problems. Strengthening your abdominal muscles helps maintain proper posture, which can significantly reduce back pain by providing additional support to your spine.

Increases stability and balance: A strong core is essential for daily activities such as walking, running or lifting heavy objects. Improving core stability not only helps prevent injuries when performing these activities, but also improves balance and overall body coordination .

Reduces the risk of injury: Strong abs act as a protective armor that stabilizes the spine and protects internal organs during intense physical activities. By strengthening your abdominal muscles, you reduce the risk of lower back injuries and improve your body's ability to absorb shock.

Boost sports performance: Whether you play team sports, run marathons or simply enjoy a regular session at the gym, having a strong core is essential to maximize your sports performance. A well-developed core improves energy transfer between the upper and lower body , allowing you to generate more strength and more efficient movements.

Increases confidence and self-esteem: In addition to the physical benefits, exercising your abs can have a significant impact on a woman's confidence and self-esteem. Seeing and feeling the improvement in the strength and appearance of your core can give you a sense of accomplishment and empowerment that extends beyond the gym and is reflected in all aspects of your life.

Woman working abs

Abs exercise chart for women

Below, we present a complete table of exercises that you can incorporate into your training routine to strengthen and tone your abs with detailed instructions on how to do them correctly.

Leg Raises

Leg raises are a classic exercise that targets the lower abdomen and improves pelvic stability, which is important since many women experience changes in the pelvic and abdominal region, especially during and after pregnancy. To perform this exercise.

  1. Lie face up on a mat with your hands under your buttocks for stability.
  2. Slowly raise your legs upward, keeping your abdominal muscles contracted .
  3. Then lower your legs slowly without touching the ground, and repeat in a controlled manner.
GIF of a woman doing Leg Raises

Modified V-ups or modified V-lifts

V-ups are great for working your upper and lower abdominal muscles at the same time.

  1. Sit on the floor with your legs extended and your hands resting on the floor.
  2. Simultaneously raise your legs and torso upward, trying to touch your knees with your torso.
  3. Hold the position for a second and then slowly lower yourself back to the starting position.
Woman training abs with modified V-ups exercise

Weighted Russian Twist

The weighted Russian twist is an effective exercise for working the obliques . It is particularly beneficial for women because it helps define the waist and maintain a healthy back, in addition to improving balance and coordination.

  1. Sit on the floor with your knees bent and feet flat on the floor.
  2. Hold a weight with both hands in front of your chest and lean your torso back slightly.
  3. From this position, twist your torso to one side , touching the weight to the floor next to your hips, and then twist to the other side.
  4. Alternate turns in a controlled manner.
Woman performing the Russian Twist with weight

Plank Jacks

Plank jumps are a dynamic variation of the traditional plank that activates the abdominal muscles and also works the leg muscles .

  1. Start in a plank position with your arms extended and your body in a straight line from head to heels.
  2. From this position, jump your feet outward and then return to the starting position.
  3. Keep your core contracted throughout the movement to maximize its effectiveness.
GIF of a woman doing Plank Jacks

Hollow Hold

The hollow position is an isometric exercise that activates all of the abdominal muscles .

  1. Lie face up on a mat with your arms extended overhead and your legs straight and together. 
  2. Raise your shoulders and legs off the floor, creating an arch with your body and maintaining tension in your abdomen.
  3. Hold this position for the indicated time, maintaining constant breathing.
Woman performing hollow hold

Wheel crunches (Rollouts)

Rollouts are an advanced exercise that challenges both your abs and core stability .

  1. Start kneeling on the floor with an ab wheel in front of you.
  2. Hold the handles of the wheel and slowly extend your body forward , keeping your abs contracted and avoiding arching your back.
  3. Then, contract your abs to return to the starting position.

If you are a beginner, you can start doing rollouts from a kneeling position, and if you don't have a wheel you can use a Pilates ball.

Woman doing wheel crunches (Rollouts) at home

Flutter Kicks

Float kicks are an exercise that emphasizes the resistance of the lower abdominal muscles . It is perfect for improving hip strength, which is important for pelvic stability and posture.

  1. Lie face up on a mat with your hands under your buttocks and your legs extended.
  2. Raise your legs off the ground a few centimeters and alternate moving up and down , as if you were swimming.
  3. Keep your core tight and your movement controlled.
Woman training her abs with the Flutter Kicks exercise

Toe Touches

Toe touches are a simple but effective exercise for working the upper abs .

  1. Lie face up on a mat with your legs extended up .
  2. Lift your torso up and try to touch your toes with your hands.
  3. Keep your abs contracted throughout the movement and avoid straining your neck.
GIF of a woman doing Toe Touches

Bear Crawl

The bear walk is a functional exercise that strengthens the abdominals and improves core stability .

  1. Start in a plank position with your arms extended and your body in a straight line from head to heels.
  2. From this position, walk forward and backward alternating your arms and legs, keeping your core firm at all times.
Woman doing the bear march

Spider Plank

The spider plank is a variation of the traditional plank that activates the obliques and core- stabilizing muscles .

  1. Start in a plank position with your arms extended and your body in a straight line from head to heels.
  2. From this position, alternately bring the knee towards the elbow on the same side, keeping the rest of the body stable.
Woman doing the Spider Plank exercise

Incorporating this abdominal exercise routine for women into your weekly workout will help you strengthen and tone your core effectively. Remember to perform each exercise with good technique and control your breathing at all times. Additionally, combine this routine with a healthy diet and an active lifestyle for the best results. Get started today and take your fitness to the next level!

Go to our website and get the necessary material to perform these exercises !

Don't forget to share this article with your friends and family so they can also benefit from this complete abdominal routine for women.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.