Ab Routine For Women: Get A Toned Core!

Ab Routine For Women: Get A Toned Core!

Congratulations! If you were searching for an ab routine for women you are in the right place! As promised, today I am going to show you some simple but challenging exercises to get a toned core and shaped abs. It doesn´t matter which fitness level you are currently having and if you are overweight or not. This routine will help you burning fat, increase your functional strength, lose weight and burn belly fat.

Ab Routine For Women: Get A Toned Core!

The following exercises can be performed perfectly at home, you don´t need to pay an expensive membership at a gym. You just need some tools, like the jumping rope which can be bought for a few dollars at amazon.

Let´s start with the first exercise and do this ab routine for women together. We will do a circuit training, that means that we will do one set of each exercise from the first to the last one, and then start over again with the first one.

This will increase our metabolic rate, which will accelerate the fat burning process. In order to show our abs, we need to work them out, but also burn the sufficient amount of fat to see them.

By doing this routine, we do it all!

First Exercise: Jumping Rope

If you want to have shaped abs and a strong core, it is important that are burning fat. The jumping rope is a perfect tool in order to achieve faster-losing weight. Besides of warming-up and activating all your muscles, it is funny! In my case, it reminds me of my childhood when we used to jump in the backyard with friends. When you start jumping you will see how effective it really is.

Start by jumping for 2-5 minutes depending on your level of fitness. Don´t worry if you are no expert at the beginning, even if you do mistakes, it doesn´t matter. You will see by yourself that even if you stop because of an”error”, you will be sweating! When you get more used to it and you try to do combinations of steps you can increase the intensity, but at the beginning, it is perfectly right to jump with both feet at the same time, or switching one foot and the other. There are no rules, just having fun and burning fat!


Ab Routine For Women
The Jumping Rope Works Your Whole Body And Is A Perfect Warm-Up

After a rest of 20-30 seconds, it is time to follow with the next exercise…..

Second Exercise: Inverted Rows

You can do the inverted rows in your backyard with a bar, or at home below a table or between two chairs. You should find a place to “pull” your body up. It is important to work your back, you will avoid neck and back pain. The goal is that your column and your posture becomes straight, and the inverted rows are a great exercise for that.

Do 10-12 rowing movements, don’t forget to breathe in when you go down and breathe out when you are at the top.

Alternatively, you can take to light weights or two bottles of water. Place your feet shoulder wide, and incline your body at a 90-degree angle (parallel to the floor). Let your arms hang down with the bottles or weights in your hands and pull them up to your chest with the elbows close to your body. 

Ab Routine For Women
Inverted Rows Work Mainly Your Upper Body and Core

Drink some water while you rest 20-30 seconds and go on with the next exercise…..

Third Exercise: Leg Raisers

Leg raisers are a crucial exercise for this ab routine for women. You will engage your upper and lower abs, besides of working out your quadriceps (upper muscles of the legs).

Do about 10-20 leg raisers, you can also do a bicycle movement, but at the beginning, I would recommend doing the same movement as in the picture.

This core exercise is one of the best you can do, you will feel it by yourself that your core is totally engaged.

Ab Routine For Women
Leg Raisers Work Your Core And Legs

Drink some more water, breathe deeply in and out and after about 20-30 seconds……

Fourth Exercise: Push Ups

The push ups are a basic exercise, but they are absolutely important to work your abs. I always focus on my core and abs when I do push ups, I keep it hard to have a better effect.

Besides, you will see that the push ups will work your arms, shoulders, chest, and even your booty if you push hard enough!

Do about 10-15 push ups, if they are too hard for you, do them in an inclined position by putting your hands on a table, sofa, or chairs with your feet on the floor.  Don´t place your hands wider than your shoulders to avoid too much tension on your shoulders and wrists. 

Ab Routine For Women
Push Ups Work Your Arms, Shoulders, Chest and Core

Have another rest of 20-30 seconds and follow with the fifth exercise…..

Fifth Exercise: Sit Ups

This one is the next crucial exercise for this ab routine for women. Sit ups will engage, as same as the leg raisers, your lower and upper abs. As you can see in the picture, you should keep your arms straight out whilst doing them. Breathe out whilst going up and breathe in whilst going down.

Do about 12-20 sit ups. 

You should go down slower than you are going up and stay in the top position for the count of one second.


Ab routine for women
Sit ups engage your whole core

Stand up slowly, drink some more water if you are thirsty (just sipping, not too much) and have another rest of 20-30 seconds.

Now follow with the….

Sixth Exercise: Squats

This exercise is really important, not only for your abs but also for your legs and most of all your booty! Besides, it is a perfect fat burning workout, and in combination with the other exercises, crucial for this ab routine for women.

Do 10-20 squats depending on your level of fitness.

Put your feet shoulder wide and try to put your weight on your heels in order to engage your booty, core, and legs, instead of putting tension on your knees!

Ab Routine For Women
Squats Work Your Whole Body, But Mainly Your Legs And Booty

Congratulations! You accomplished the first round of the ab routine for women. This is a circuit training, so you should take a rest of 1-2 minutes now and start over again with the jumping rope!

You should do minimum 2 circuits at the beginning, and you can go up till 10 rounds. After some weeks you will feel stronger and more endurance to do more rounds.

This routine will help you burning fat, losing weight and most of all working your abs!


When you have finished with all the exercises and rounds, I want you to take 5 minutes to relax your mind, body, and soul. Sit down on your favorite mat or on the floor. You should be sitting comfortable.

Now just breathe deeply in and out and only listen to your breathing. If you have thoughts, it is ok, don´t worry. Just keep breathing and listening to it for your 5 minutes.

You will do whatever you need to do, but not now. The world can wait for 5 minutes! Keep breathing and relaxing.

Ab Routine For Women
Take 5 Minutes to Relax Yourself

Congratulations! You are awesome! You have completed the ab routine for women successfully! Great job! You did it!

If you constantly work out and eat healthily, you will achieve all your fitness goals. You have already done the first step by finishing this routine!

The Jumping Rope Can Help You Losing Fat and Getting In Shape Fast

As you have seen in this ab routine for women the jumping rope accelerates the fat burning effect and helps you to gain overall strength. I prefer it over running because it’s easier on my joints and I can stay at the same place without moving. Besides I like the effect that it works out the rest of my body, not only the legs. You will start sweating very fast, if you do it intensively and get better after a while. It is really funny because it requires coordination, and you can always add new combinations. I have chosen some of the best jumping ropes at Amazon for you and done a product review about them. Click the following link to see my article! .Amazon has the best prices and good quality ropes right now.

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HIIT Workout Routine For Women
Click The Link to Go to My Product Review

leg workout routine for women

This is all for now, I hope that you have enjoyed reading this article about this ab routine for women. If you have any questions, please leave a comment below and I will answer you as soon as I can.





  1. Hey Simon, thanks for sharing these tips about getting a toned core for women, I am going to show my wife.

    I was surprised to see jumping rope on here but when I read your logic it makes total sense. You really need to burn fat to show off those abs!

    I think my wife would really enjoy these exercises because like you said, we won’t have to pay for an expensive gym membership.

    • Hi Jeremy. The jumping rope has been forgotten with all the futuristic machines. It is an old school tool, and many times we know that it is best!

      You buy it once and save a lot of money instead of spending money on a membership. Besides, you can do this routine in 20 min.



  2. Great little routine, quick and to the point.

    You’re spot on with jumping rope and short breaks (20-30 seconds) between exercises are amazing for burning fat!

    This will be an excellent little article for my gf to check out, she’s always so busy with work and school she struggles finding the time to workout and this can be what she’s looking for.

    Thanks for sharing! You’re awesome!:)

    • Hi Tyler, thank you! This workout routine is really good to burn fat and shape the core. You can do it in 20 minutes at home without going to the gym and spend money on an expensive membership. You just need the jumping rope which you can buy at amazon for a few dollars.

      Have a great day!



  3. This is great, my wife been looking for ways to tone her core at home. She works a lot, so she doesn’t have much time to go to the gym. So we have to resort to at home workouts. I’m definitely going to tell and try this routine with my wife. How many times a week should we do this routine and do you have any workout to tone your legs? Thank You.

    • Hi Garrett, thank you for your comment. If your wife doesn´t have time to go to the gym, this routine is perfect for her. She can do it in 20 min. She can do this routine every day, but I recommend to incorporate the other routines also.

      Here is the link for a leg routine which will work also her booty!


      Grazie Mille,


  4. This is perfect.. just what I was looking for. I have been looking for ways to focus on the mid-section. Jump roping is something that I haven’t thought of in a long time, but is a great way to help all around. Love your animations. Thank you for sharing. Off I go to do a few of these 🙂

    • Hi Jen, we need to burn fat so our abs can pop out. The jumping rope is the perfect tool for this, as it works our whole body and increases our metabolism.

      You will see by yourself how effective this routine is.



  5. Some great exercises here – and what a lovely website! I love the animated pictures.

    I’m always looking for new routines and exercises and this simplifies them and makes them easy to follow step-by-step. I shall definitely be trying this workout, thanks for the inspiration! I’d love to see more in this layout.


    • Hi Louise, thank you for your comments. I am happy that the pictures are helping to understand how to perform the exercises. Try it and share your progress with the others!

      Have a great day and enjoy the fat burning journey!



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