Many women would like to have well-defined abs lines, and certain exercises can contribute to achieving this by strengthening the abdominal muscles. However, doing abs exercises won’t necessarily mean your abs will show as a relatively low level of body fat is necessary for visibly defined abs.
It’s the rectus abdominis muscle that’s responsible for the “six-pack” look, and this muscle also supports the trunk of the body so it’s well worth keeping these in good working order. Regardless of whether there’s fat on top of your muscles, high-functioning abdominal muscles will help you feel fitter and stronger.
We’ve collected five of our favourite abs moves below. If you like, you can string them into a circuit workout, performing each exercise for the duration prescribed below. Complete the circuit three times in total.
1 Flutter kick
Time 20sec Rest 20sec
Lie on your back with your arms by your sides, palms on the floor and legs extended. Keeping your lower back pressed into the floor, raise your legs until both feet are hovering just above the floor. Making small movements, simultaneously raise one leg and lower the other, then reverse the movements. Keep alternating at a controlled pace.
2 Butterfly sit-up
Time 30sec Rest 20sec
Lie on your back with your arms extended behind your head, your knees bent and soles of your feet together. Using your abdominal muscles, “roll” your torso up, bringing your hands to your feet. Reverse the move under control.
3 Spider-Man plank
Time 30sec Rest 20sec
Get into a plank position, resting on your forearms and your toes. Your elbows should be directly underneath your shoulders and your body should form a straight line. Bring your left knee and foot forwards and out to the side as far as possible. Pause and hold for two seconds, then return to the start position. Repeat on the other side and keep alternating.
4 Leg raise
Time 30sec Rest 20sec
Lie on your back with your legs together and extended. Keep your arms by your sides, palms facing down. Pressing your lower back into the floor, slowly lift both legs. Keep lifting until your bottom comes off the floor slightly. Pause, then slowly lower both legs, stopping just above the floor, then go straight into the next rep.
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5 Heel tap
Time 30sec Rest 20sec
Lie on your back with your knees bent and feet flat on the floor. Raise your neck and head just off the floor, and use your abs muscles to twist your body from side to side. As you twist to the left, tap your left hand on your left heel, then twist to the right and tap your right hand on your right heel. Continue alternating at a controlled pace.
