Abs Workout Plan for Females

Fitting exercise into an already jammed-packed schedule can feel impossible for most women. But instead of skipping your abs workout, make a plan to turn an otherwise overwhelming task into something doable. Individualize the plan by selecting the days and times which work best for you. A little planning can go a long way in helping you achieve and keep those toned abs; and it will only take less than 45 minutes a day, five days per week, out of your busy schedule.

  1. Reverse Those Crunches!

    • Reverse crunches help tone the rectus abdominis muscles, the middle abdominal muscles running vertically from your breastbone to the pubis. When toned, these muscles are often referred to as having a "washboard" appearance. Weak rectus muscles can be the culprit of the dreaded belly pooch most women work hard to diminish. To tone this set of abdominal muscles, lie on your back with your hands behind your head and legs raised so knees form a 45-degree angle and ankles are crossed. Lift your lower back off the floor so your knees point towards your head; hold for a count of five and return to starting position. Do two sets of 12 repetitions.

    Bicycle Your Way to Strong Abs

    • The bicycle exercise works the oblique muscles of your abdomen which are located on either side of the rectus abdominis. These muscles are responsible for upper body stability and bending side-to-side. Lie on the floor with your hands behind your head, elbows pointed out to the sides, knees bent and lower back pressed into the floor. Raise your legs so the knees form a 45-degree angle. Keeping your elbows pointing out to the sides, extend your right leg out straight and twist your upper body to the left as if bringing your right armpit to your left knee; repeat on the other side. Your legs will mimic the motion of pedaling a bicycle. Do two sets of 12 reps.

    Tilt That Pelvis

    • The transverse abdominis muscles lie the deepest within the abdominal cavity. The pelvic tilt exercise strengthens these muscles which are essential for preventing lower back injury and increasing overall strength in your core. The pelvic tilt is a gentle, barely noticeable movement, which builds strong transverse muscles. Lie on your back with hands resting either at your sides or on your stomach, and your feet flat on the floor with knees bent. As you exhale, contract your abdomen and press your lower back into the floor -- inhale and release. Do two sets of 12 repetitions.

    Plank it for Toned Abs

    • The plank is often done in Pilates classes and strengthens the rectus, transversus and oblique muscles. Strong abdominal muscles help prevent lower back pain and injury, and promote good posture and trunk stability. Lie face down with forearms on the floor, elbows directly underneath your shoulders and legs hip-width apart. Push up onto your toes until your body is off the floor, keeping your back straight and your belly button pulled back towards your spine. Hold this position for 30 to 60 seconds, then return to start position. Do two sets of three to five reps.

    Get a Move On

    • As women age, they often find themselves fighting the infamous middle-age spread, another way of saying -- belly fat. This results from a decrease in muscle mass and a drop in estrogen levels during the menopausal years. As muscle mass decreases and estrogen drops, the rate at which your body burns fat declines and fat is stored in the belly. Getting rid of the middle-age spread requires adding a cardio exercise to your abs workout plan. Cardio exercise includes: brisk walking, jogging, jumping rope, swimming, bicycling and skiing. Along with your ab exercises each day, do 30 minutes of cardio exercise five days per week.