Skip to main content


Abs Exercises For Women


Here is the first circuit of yesterday’s workout. Ryan usually starts me off with abs  followed by circuits targeting certain muscles. I filmed each circuit for you from last night so make sure you keep up!

The Abs Circuit For Super Fast Weight Loss

  1. Weighted Decline Crunch
  2. Incline Reverse Crunch
  3. Incline Laying Leg Raises
  4. Incline bicycles
Try 3 sets of 12-15

This is the last set of 3 so I am pretty exhausted. On the first set the decline bench was set higher for the first exercise. We had to drop it down for the last set. Also on the first set exercise 2 was weighted with 5 pounds around my ankles.  I had to switch to bodyweight after the first set.

These exercises will get your core super strong and your abs popping!

See also Killer Abs for more abdominal exercises.

See the next Circuit by CLICKING HERE

WHAT DO YOU THINK? Let me know below 🙂


Join the discussion 30 Comments

  • Hi! What if you don’t go to the gym or have an incline bench, how can we replicate these moves? Thanks Brittain

  • Les says:

    You’re such an inspiration Flavia. These videos are great so please keep them coming.

  • Anna says:

    Awesome video Flavia! That is really cool that you are showing us the whole workout, I can’t wait, thanks! Your abs already look really good! Thank you so much for sharing, You are a huge inspiration, I know your photo shoot is going to turn out incredible! I currently can see my top 4 abs but my inner thighs aren’t very sculpted looking, do I need to work my inner thigh muscles more or is it just stored fat that I haven’t burned off yet?

  • Kate says:

    Flavia, Are these exercises safe if you have a diastasis (from pregnancy) ? Or will it make the gap bigger? Thanks! Kate

  • Alyssa says:

    You’re awesome! Watching you push gets me so motivated! Question: I hear that training your lower back properly helps your lower abs pop. If so, what lower back exercises do you recommend to help this occur?

  • Lily says:

    Going now to try it. I have a bench but I dont have the accesories for the legs. I will figure it out and let you know how I feel tomorrow. Will do some leg and ab workout, where I need to shread most of my fat. Just to let you know, have lost so far 6.2 pounds in 3 weeks and lost 1.5 inch at from waist, 1 inch at hips and .5 at chest (hubby doesnt want me to lose here 🙂 ) so I am pretty happy with the results. Anyways, going now to do my workout before it’s too late!!! Wish me luck!!

    • Flavia says:

      Great job Lily. The reason you have been successfull is because of you! I wish more people would do what you just said above…I’ll figure it out! That’s the attitude to have….just go and do something that you can do!

  • Raquel says:

    Flavia, i just want to say, I love your workouts i bought your workouts when they first came out and they are the only workouts that make me stronger every week and my lower back never hurts. Thank you for everything you are doing! Thank you! Also i’ve been losing inches and fat like crazy despite my diet not being so great- so there is still room for improvement.

  • Lily says:

    Flavia, you make it look soo easy. I went to do them an OMG!! i could do only 3 reps of 1 as I dont have strong abs yet. I started doing them flat, and added a little weight at the end. I can really feel my abs now. I will progress to the incline version as I get leaner and stronger. Thanks!!

    • Flavia says:

      Great job! People listen up…this is what you should get out of watching the videos…do what you can, get the concepts of the exercise so you can manipulate as needed. That’s why I have given videos of most basic muscle movements so you understand how to work a muscle and what you should feel…then experiment!!!

      • Lily says:

        Thank you!! I really feel the abs pain 3 days after!! 🙂 You really inspire me!! When do you find the time to reply to almost all the posts?? You are awesome!! I can’t wait for the next bodylicious program. I havent got the 1st but definetely getting the 2nd!! Thanks again for all the tips, motivation and inspiration!!

  • Irene says:

    Love the videos u post-ur an inspiration and I’m getting there!!
    The variety of exercises u give means that boredom doesn’t set in !!
    Am doing all the lower body/leg workouts but wondered of there are any other specific exercises to help smooth down fat knees…:( as my thighs shape up they look worse !!!
    Yuk!!! Thanks again for all the brilliant workouts. Xx

    • Flavia says:

      Fat burning occurs when your heart rate is high and you are in a caloric deficit. Keep your heart rate high by taking short rests and this will help. Incorporate any or all exercises you see in the videos and they will bring fat loss!

  • Jamie says:

    I had a baby 12 months ago and am still battling against the after-baby stomach pouch and extra weight around my back hip area. Would these ab exercises be best or is there another section of your site addressing to ab workouts after a baby? I’m reading through your site and wills start to do more HIIT in my diet to help as well.

    • Flavia says:

      There are various exercises throughout the site that has abdominal exercises. There isn’t an “after-baby” section yet but the tips throughout the site will help. Make sure to get the free workouts on the homepage…they will help too.

  • Kassandra says:

    Why do you start your circuit with abs? I was always told to do abs last so that you don’t fatigue them in order to maintain correct posture and technique throughout your training.


    • Flavia says:

      If you work them first, you will stimulate them to help you keep your posture throughout your training. Great question! Key is not to completely fatigue them or you may compromise.

      • Kassandra says:

        Thanks for the quick response. That’s good to know. I’ll challenge it with my next workout!! Thanks (^^)

  • I have already been attempting using a major document as well. My spouse and i emailed it along with replicated it out to locate it could not work. Now I can not remove the major My spouse and i additional. Do you have had any good fortune using ssh take some time?

  • with Glitschka’s very recognized reserve, “Vector Essential Exercising: A scientific Inventive Approach for Constructing Precision Vector A muslim, inch typically the hands-on course can guideline participants through a thorough course of action for getting with Glitschka’s very recognized reserve, “Vector Essential Exercising: A scientific Inventive Approach for Constructing Precision Vector A muslim, inch typically the hands-on course can guideline participants through a thorough course of action for getting So that they can purchase a majority of our function posted on your blog (eventually); these days I am just revealing an older project: a cartel to get a department chili cook-off that I earned an American Graphic Design honor for in fact. Typically the picture of the chili potatoes is actually investment that I performed a little bit fun doodling over. All of our Duplicate Editor tool Charlie Barcus composed typically the content, u merged a couple of web site through the Wild Western Click, particularly Ashwood Reduced as well as Gatlin Strong, along with Lucas dom Groot’s The combination via his / her Thesis well established for that smaller content. The setting consistency came from Von Glitschka’s reserve Fall Crackle Burn up.

Leave a Reply