Core Workouts for Women: 4 F(ab) Exercises

Written by
8fit Team @ 8fit
Written by
8fit Team @ 8fit
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Our core area is of paramount importance in any functional or athletic movement; which in turn means that working our core out will gift you numerous fitness benefits, even if washboard abs are the last thing on your mind.

On top the solid benefits a strong core yields, developing one is the next step. So check out our core workout for women below.

A common misconception is that the word core is interchangeable with abs when actually, our core is much more than that. Our core not only includes our abdominal muscles, but also the muscles coresting our entire torso back and front, such as the pelvic floor muscles, lower back muscles, obliques and hip flexors.

See what we’re getting at here? There’s so much to your core, which is why just doing crunches and sit-ups won't cut it in the long run (although they’re certainly better than doing nothing). Instead, try to take a more holistic approach and incorporate more muscles to really get the most out of your workout time, as you'll see in our core workout for women in just a bit.

Abs, diet and why your core matters

If having a six-pack is your goal, adjusting your diet can make a world of difference. The phrase “abs are made in the kitchen” comes to mind here, and we agree. Your abs may be hiding under fat, and no amount of crunches will let them show through, so having a healthy, balanced diet is key.

That’s not to say that working on your abs isn’t important just because they don’t show up right away. Core workouts for women are important for a host of reasons.

Here are just a few benefits of a stronger core:

  • A strong core equals better posture. If you’re someone who tends to slouch or hunch over, working your core muscles may help you stand a little straighter.

  • You may benefit from better balance. Your core is responsible for providing stability, and a strong one can give you better control and agility whether it’s on a surfboard or a football field.

  • Day-to-day activities may feel easier. Anything from stretching to reaching for a cup on your shelf to pushing your heavy vacuum cleaner around the house, yup you guessed it, use your core muscles in some way or another.

  • You’ll tone your abdominals. Of course, this is one of the most sought-after results of working your core, and it’s just as worthy of a reason to work out as any other – after all, nothing beats the confidence that comes along with feeling good about your body!

Now that we’ve covered the basics, check out our core workout for women below!

8fit’s core workout for women

Press half-handstand on Swiss ball


  1. Start in a high plank position with your arms straight and hands placed slightly wider than shoulder-width apart.

  2. Rest your shins the Swiss ball and maintain a straight all the way from your head to your toes.

  3. Keeping you legs straight, roll the ball towards your body by raising your hips as high as you can.

  4. Pause at the peak of the movement, then roll the ball back and lower your hips down, returning to your start position.

Dead bug


  1. Lie flat on your back, engage your abs and keep your back in its natural position with a slight curve

  2. Extend both your arms up toward the ceiling, with your hands in a straight line with your shoulders.

  3. Next, raise both your feet and knees, bending your legs so your knees are directly above your hips so your legs are bent at a 90-degree angle.

  4. Lower your right arm and left leg at the same time, lowering them both just above the floor.

  5. Then return to the starting position and switch sides.

Slow mountain climbers


  1. Begin in a high-plank position with your arms straight and your body in a straight line from your head to your heels, and toes curled under.

  2. Slowly raise your right knee toward your chest while continuing to maintain a straight back.

  3. Pause at the peak of the movement, then slowly return the right leg to the starting position and repeat with your left leg.

  4. That’s one rep. Alternate until you’ve done your desired amount of reps.

Shoulder tap & twist


  1. Begin by in a high plank position with your arms directly under your shoulders and your body tensed in a straight line from head to toe.

  2. Lift one hand to tap the opposite shoulder, meanwhile keeping the body in the same position with the core engaged.

  3. Then leading with the same arm arm open your chest and twist your torso outwards, pointing your hands to the sky/ceiling.

  4. Then twist back down and center, returning to your initial high-plank with both hands on the floor.

  5. Switch sides and execute the same movement with the other arm.

  6. Continue for the desired number of reps.

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