Facebook Pixel

Top 10 Fat-Burning Ab Exercises For Women

Rate This

Fat-burning abdominal exercises are important because all movement begins with the core. It’s important to stabilize and strengthen your core area if you want to avoid painful trunk and trunk-related injuries.

One of the critical measurements is your waist-to-hip ratio (waist measurement divided by hip measurement). This measurement is important because there is a correlation between chronic diseases and abdominal fat. A ratio above .80 for females and above .95 for males could put you at risk for a number of diseases, including cancer. For example, if your waist is 31 inches and your hips are 41 inches, your waist-to-hip ratio would be .76. A "skinny-fat" person could have an unfavorable waist-to-hip ratio.

Abdominal exercises get huge amounts of attention because everyone wants toned, sculpted abs! Concentrate on full body strength training and not just “spot reduction” ab exercises. Spot reduction won’t work if that’s all you are doing for exercise. You need to build muscle on your total body to speed up your metabolism and improve the calorie-burning and fat-burning process around-the-clock. If you want to do some extra work on your abs, that’s okay.

One more thing---if you don’t eat a healthy, nutritious diet, those sculpted abs you’re working so hard to get will be covered by a layer or layers of fat! Limit sugars, processed foods, fast foods and food in a bag or box.

Trouble spots for many women are low ab fat and low back fat. Train your total core area with these exercises:

1. Prone Plank – This is a “must-do” foundational exercise that works the entire core area. The deep core stabilizer muscles are also worked with this exercise. Other related exercises are plank on swiss ball, side plank, plank with knee tuck, plank with leg lift and plank with lateral leg movement.

2. Supine Bridge – Another foundational core exercise that is also a great strengthener for your low back area.

3. Hanging Leg Raises – This tough exercise will help you with your low ab fat problem. Hanging knee ups also work well.

4. Mountain Climbers – Do this exercise to tone your low abs. To challenge yourself further, do this exercise full speed!

5. Ab Ball Rollout – This exercise will stretch and strengthen your front abs.

6. Ab Ball Jackknife – Do this exercise as a superset (immediately following) the Ab Ball Rollout.

7. Standing Medicine Ball Diagonal Chop – This exercise will target your front ab and oblique muscles. Do this exercise full speed to further challenge yourself.

8. Standing Medicine Ball Front Chop – Do this exercise as a superset with the Medicine Ball Diagonal Chop. Do this exercise full speed to further challenge yourself.

9. Back Extensions – A “must-do” exercise for your lower back. You can also do this exercise on the swiss ball or with weights to increase difficulty.

10. Opposite Leg Opposite Arm Raise – This is also called the “bird dog” exercise. This is a great low back and balance exercise.

It’s difficult to limit a list like this to 10 exercises! Other great core exercises are cobras, superwomans, standing medicine ball side rotations, V-Ups, dumbbell oblique crunches, kneeling cable crunches, Russian medicine ball twists and ab curl ups.

Have a great full body workout today!

Mark Dilworth, Certified Personal Trainer
Her Fitness Hut http://herfitnesshut.com

Add a Comment9 Comments

EmpowHER Guest

Do you have any pointers for core exercises that won't put allot of strain my hips? I'm 17 and last year I had my left hip reconstructed (Gonz Osteotomy and laserscopy) and it'd really help allot if I could further strengthen my core and uper legs more than just simple therapy exercises.

February 1, 2010 - 9:35pm
(reply to Anonymous)

Your physical therapist should work closely with your trainer (if you have one) to coordinate your rehab process. Good core exercises you can do with very little movement are planks, bridges, cobras and supermans. As your hip begins to regain its range of motion and strength, you can do more challenging exercises. I would be happy to talk with your physical therapist.
(Phone number and email address removed by EmpowHER Moderator. EmpowHER encourages the use of the private email system on the site instead of publicly posting personal information.)

February 2, 2010 - 1:01am
EmpowHER Guest

How can I get flat body with the best abs?
I've heard so many people gossip that the best way of shaving man body is doing a proper diet.
With a daily exercise.
Brin @ absexcercise.net

September 29, 2009 - 6:24pm
(reply to Anonymous)

Yes, consistent exercise and good nutrition will burn ab fat and total body fat.

September 29, 2009 - 8:22pm
EmpowHER Guest

I agree,because it was introduced as a great cardio workout which burns a lot of fat while toning muscles,Exercise is the best way of shaving weight.
But why is it so difficult for most people to get a six pack?
Brin @ absexcercise.net

September 23, 2009 - 3:32pm
EmpowHER Guest

Great exercises, I start from today, actually I neglect my health a lot, I should be aware of Cancer, Thanks Mark.

August 22, 2009 - 3:54am
(reply to Anonymous)

Great! The best day to get started with exercise is TODAY!

August 23, 2009 - 10:09pm

Thanks for the comment Kristin! Just go to my site http://myfitnesshut.blogspot.com

August 19, 2009 - 12:56pm

These exercises sound great, but I don't know what most of them are. (I have absolutely no idea how to do an "ab ball rollout" or "hanging leg raise," etc. Do you know where I can find descriptions or photos of someone doing these exercises so I can learn how to do them? Thanks so much!

August 19, 2009 - 10:33am
Enter the characters shown in the image.
By submitting this form, you agree to EmpowHER's terms of service and privacy policy
Add a Comment

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

Low Back Pain

Get Email Updates

Related Topics

Low Back Pain Guide

Have a question? We're here to help. Ask the Community.


Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!