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7-Minute Abs Workout for Women

Challenge and strengthen your entire core with this 7-minute abs workout for women! An intense ab workout you can do at home with no equipment. Add this 7-minute ab workout for women onto your next home workout!

7 MINUTE ABS! A quick but intense ab workout you can add to your weekly training routine 2-3 times a week.

My core workouts focus on functional training — engaging ALL the muscles that criss-cross around the trunk of your body (aka your core muscles).

And if you do my at home workouts or follow any of my free workout plans, you use your abs and core in EVERY WORKOUT.

Today’s ab workout is made of seven spicy moves — an option I personally like to add to an upper body workout or a quick run!

plank kick throughs ab exercise | ab workouts for women

7 Minute Abs FAQs

What Are The Most Effective Ab Exercises?

Your core is intended to stabilize your torso as your limbs move away from your body. So, I think that some of the best ab workouts incorporate exercises that do JUST that (while also engaging ALL of the major muscles in the core). Today’s workout incorporates several plank and crunch variations to target the major core muscles including: pelvic floor muscles, transversus abdominis (deep abdominal muscles), internal and external obliques (side abs), rectus abdominis (six pack ab muscles), erector spinae (muscles along the spine).

How Often Should I Do Ab Workouts?

Core strength is an essential foundation to all fitness levels. I recommend incorporating ab and core workouts 3-4 times per week for best results. That said, if you do my home workouts, you’ll get lots of “sneaky” abs exercises built into every workout (we’re engaging our core in a variety of full body strength training movements and unilateral exercises).

Is This 7-Minute Ab Workout For Beginners?

This is an advanced ab workout routine. That said, modifications are included throughout to make this workout accessible to all fitness levels. If you’re postpartum or consider yourself a fitness beginner, I suggest starting with our 10-Minute Beginner Ab Workout or 10-Minute Lower Ab Workout for Women.

7 Minute Abs | v-up exercise | ab workouts for women

7-Minute Ab Workout for Women

This core workout will challenge every ab muscle you have in just seven minutes. We’ll target the deep transverse abdominal muscles, obliques, lower abs, and upper abs (or rectus abdominis muscles) — all necessary for a strong core.

An intense ab workout consisting of seven ab exercises (several of which I borrowed from this 18 Best Ab Exercises for Women post).

Do this as a standalone ab workout, or add these seven minutes onto another workout.

Workout Equipment:

No equipment needed, just your bodyweight.

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Workout Instructions:

Follow along with the guided 7-Minute Ab Workout for Women on YouTubeled by certified personal trainer and fitness instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 7 Ab Exercises 
  • Timed Intervals (30 seconds of work per exercise, moving from one exercise directly into the next. Take a 30 second rest after completing all 7 exercises.)
  • Repeat All 7 Exercises x2 Sets

Workout Outline

  1. Staggered Plank Kick Throughs, R/L
  2. Frog Crunches
  3. Leg Climb Crunches
  4. Plank Launcher and Push Up
  5. Reverse Crunch and Twist
  6. Oblique V-Up Crunch, R/L
  7. Ab Sprawlers

Prefer to Watch On YouTube?

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7 Ab Exercises for Women

Staggered Plank Kick Throughs

Targets: Full body, emphasizing the core, abs, shoulders, triceps and obliques.

In addition to toning muscles, plank kick throughs also challenge and increase balance and coordination.

woman performing a staggered plank kick through in an advanced ab workout for women

How To Do A Staggered Plank Kick Through

  1. Start in a plank position, right forearm stacked under right shoulder and left hand flat on the mat for support. Your body should be in a straight line, feet shoulder-width distance apart.
  2. Lift your right foot off the floor and pull your right knee to your chest as rotate your hips to the left.
  3. Kick your right leg out to the left, extending the right leg long underneath your torso.
  4. Then, rotate your hips back to the right, pulling the right leg back in as you return to plank position.

Modification: Option to perform a low plank single leg knee to elbow pull. Or drop down to one knee in table top and perform a single leg knee to elbow crunch. 

Frog Crunches

Targets: The upper abs and lower abs, as well as the inner thighs (adductors) and outer glutes (abductors).

woman performing frog crunches in an advanced ab workout for women

How To Do Frog Crunches

  1. Lie down on the mat with your back flat, hands supporting your head (option to send the arms long in front of you). Lift your legs off the mat to a 45-degree angle and bring the heels to touch.
  2. To intensify this exercise, lift your shoulder blades off the floor as you bend your knees, bringing them in towards your chest to perform a ‘frog crunch’. Option to keep your neck and shoulders on the mat as you pull your legs in.
  3. Lower your torso back to the mat, extending your legs long as you kick out to return to the starting position.

Modification: Keep your heels on the ground and perform a butterfly crunch. Or perform a half crunch, sitting up halfway (or as far as you can).

Leg Climb Crunches

Targets: The upper abs and lower abs.

woman performing leg climb crunches in an advanced ab workout for women

How To Do Leg Climb Crunches

  1. Lay on the mat, pressing your low back into the mat, legs extended long.
  2. Send your right leg straight up in the air, slight bend in the knee. Option to lift the left leg off the mat to intensify this exercise. Place both hands on your right thigh.
  3. Use your abs and core to lift yourself upwards and lightly use your hands to help by climbing them up your right leg. Keep in mind that the goal is to use the least assistance possible as you climb up your leg, reaching towards your toes if possible.
  4. With control, lower yourself back down to the ground.

Modification: Keep the leg that is closest to the ground on the ground (rather than floating it off the ground). Option to sit halfway up, reaching for the knee instead of the toe. 

Plank Launcher And Push Up

Targets: The chest, triceps, shoulders, core and lower back.

Push ups are a fast and effective way to build muscle definition in the arms and abs (simultaneously building upper body and core strength).

woman performing a plank launcher and push up in an advanced ab workout for women

How To Do A Plank Launcher And Push Up

  1. Start in high plank position, maintaining a straight line with your body, gaze slightly in front of you.
  2. From this plank position, engage your core as you push your hips back towards your heels; bending at the knees. Then explosively drive your body back into high plank position (nose to finger tips).
  3. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  4. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  5. Once at the bottom of your push up, exhale as you push back up into high plank position.

Modification: Hold high or low plank position, and slightly shift your weight forward and backward as you work into the full plank launcher. Option to omit the push up or perform the push up from the knees.

Reverse Crunch And Twist

Targets: The lower abs and obliques. Also improves stability throughout the lower back, hips and spine.

woman performing a reverse crunch and twist in an advanced ab workout for women

How To Do A Reverse Crunch And Twist

  1. Start lying on your back, core engaged, legs extended out from your body and floating off the mat (the closer your legs are to the mat, the harder this exercise will be).
  2. Engage your upper abs to perform a sit up as you engage your lower abs to pull your knees towards your chest.
  3. Hold this seated position, core engaged with knees bent at 90 degrees. Heels dig into the floor and arms are relaxed in front of you.
  4. Perform an oblique twist to the right. Then come back to center and rotate to the left.
  5. That’s one rep. With control, lower yourself back to the starting position and repeat this reverse crunch and oblique twist pattern.

Modification: Keep your heels on the ground and perform a half crunch by reclining one inch and then up an inch before performing the side-to-side twist with heels on the ground. 

Oblique V-Up Crunch

Targets: The external oblique, internal oblique and rectus abdominis.

woman performing an oblique v-up crunch in an advanced ab workout for women

How To Do An Oblique V-Up Crunch

  1. Lie on your right side on the mat. Keep your body in a straight line, with your left leg stacked on top of the right, slight bend in the knees.
  2. Place your left hand behind your head and your right arm extended in front of you, supporting you on the ground.
  3. Engage your core, especially the obliques, and lift both legs while simultaneously lifting your upper body off the floor. The goal is to have your legs and left elbow move toward each other. Your elbow should be pointing at your knee when your leg is fully abducted.
  4. Hold for a few seconds, then reverse the movement by lowering the legs and upper body to the mat.

Modification: Lying on your side, perform an oblique crunch, keeping both legs touching the ground. Focus on contracting the abs to move your torso up. Alternatively, bend your knees at a 90-degree angle (rather than extending legs straight) and lift your legs while performing the side crunch.

Ab Sprawlers

Targets: The upper abs and lower abs, as well as the inner thighs (adductors) and outer glutes (abductors).

woman performing ab sprawlers in an advanced ab workout for women

How To Do Ab Sprawlers

  1. Lie flat on your back and make a “X” shape with your body. Send your arms long overhead, hands wider than shoulder-width apart and stretch your legs long, feet wider than shoulder-width apart.
  2. Perform a full body crunch by engaging your core to pull your knees in to meet your chest as you bring your arms in to hug your body.
  3. Hold for a second, then reverse the movement, sending your arms and legs long to find the “X” shape again.

Modification: Lying flat on the floor on your back with knees bent and arms at your sides, tap your heels wide, then bring them together and tap them narrow.

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