7-Minute Abs Workout for Women

Challenge every abdominal muscle you have with this 7-minute abs workout for women; especially those hard-to-target lower abs. This 7-minute abs workout for women is a great addition to any workout; but also a solid lower ab workout for women on it’s own too!

*If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this 7 Minute Abs Workout Video on YouTube here.

Full disclosure — this is an advanced 7 minute abs workout, and it’s challenging!  

I may be smiling in these pictures, but I was fighting to hold on for each picture. These dynamic ab exercises require total core engagement and will get your abs nice and fire-y in just 7-minutes!

7-Minute Abs | 7 minute ab workout | ab workouts for women | core workouts for women | lower ab workouts for women

That said, I’ve noted some modifications below each exercise below so you can successfully complete this 7-minute abs workout for women at your pace.

Note, if you’re postpartum and re-gaining core strength, start with the modifications and work your way into the full workout over time {there is no shame in the modify game…my postpartum mantra}. You can also start with these exercises for postpartum core recovery and diastasis-recti; another great lower ab workout for women!

I personally, started doing these ab exercises around 6 months postpartum and it took me until 11 months postpartum to be able to fully complete this core workout without modifications.

Add this 7-minute abs workout for women onto any strength training or cardio workout {it’s a great way to warm up your core or finish your workout with a good lower ab burn too}.

The Workout: 7-Minute Abs Workout for Women

7-Minute Abs | 7 minute ab workout | ab workouts for women | core workouts for women | lower ab workouts for women

This 7-minute abs workout will challenge every ab muscle you have, especially those hard-to-target lower abs. Perform each ab exercise for 30 seconds. Repeat all seven exercises x 2 sets, switching sides as needed for the second set, for an effective 7-minute ab workout.

No equipment needed for this ab workout so you can do it anywhere, anytime.

  1. Staggered Plank Kick Throughs {complete right side first set, left side second set}
  2. Froggy Crunches
  3. Split Leg Climb + Switch
  4. Plank Launcher + Push Up
  5. Reverse Crunch + Twist
  6. V-Ups {complete right side first set, left side second set}
  7. Ab Sprawlers

Repeat this lower ab workout x 2 sets, switching sides for staggered plank kick throughs and v-ups, for a 7-minute ab workout.

See video above for complete workout and proper exercise form. 

Staggered Plank Kick Throughs

Plank Kick Through | 7-minute abs | lower ab workouts for women

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

Froggy Crunches

froggy crunch | 7-minute abs | lower ab workouts for women

*Modification: Keep your heels on the ground and perform a butterfly crunch {soles of feet to touch} sitting all the way up to break hip crease, or 1/2 crunch, sitting up 1/2 way or as far as you can. 

Split Leg Climb + Switch

split leg climb | 7-minute abs | lower ab workouts for women

*Modification: Keep your leg closest to the ground on the ground instead of floating it off the ground and climb up your opposite leg as far as you can. Option to again sit 1/2 way up reaching for the knee vs. toe. 

Plank Launcher + Push Up

plank launcher push up | 7-minute abs | lower ab workouts for women

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

Reverse Crunch + Twist

Reverse Crunch | 7-minute abs | lower ab workouts for women

*Modification: Again, keep your heels on the ground and perform a 1/2 crunch by reclining 1 inch and then up an inch before performing the side-to-side twist with heels on the ground. 

V-Ups

V-Up Obliques | 7-minute abs | lower ab workouts for women

*Modification: Lying on your side perform a side, oblique crunch, keeping both legs on the ground. Or bend your knees and perform the side crunch while lifting your bent knees off the ground, similar to the above v-up {but with bent knees}. 

Ab Sprawlers

Ab Sprawlers | 7-minute abs | lower ab workouts for women

*Modification: Lying flat on your back, with legs bent, and arms at your sides, tap your heels wide then bring them together and tap them narrow. Repeat these heel taps on the ground and when you’re ready add a full or 1/2 crunch as you tap your heels narrow on the ground. 

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7-Minute Abs | 7 minute ab workout | ab workouts for women | core workouts for women | lower ab workouts for women

7-Minute Abs | 7 minute ab workout | ab workouts for women | core workouts for women | lower ab workouts for women

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