Beach Body Workouts for Women: Abs
Well, not exactly.
Contrary to popular belief, exercises that directly target your abs—like crunches or sit-ups—are not the best for toning your stomach. Instead, try compound exercises that use several muscles at once. These can help you burn calories, build muscle, and get the beach body look you want.
Each of these workouts should be done in circuit form. Perform a total of three workouts per week on non-consecutive days.
View the full Beach Body Workout series here
Paused Goblet Squat1 of 17
Start: Hold the dumbbell against your chest just below your chin. Stand with your feet about shoulder-width apart with your toes pointed out slightly.
Finish: Keep your torso upright and your feet flat on the floor. Squat as low as you can while keeping your feet flat. Return back to the starting position.
Note: The weight you should use depends on your strength. Start with a 20- to 30-pound dumbbell and adjust accordingly.
Inverted Row2 of 17
Start: Squeeze your stomach and butt and keep your body in a straight line. Pull yourself up to the bar. The bar should touch your lower chest.
Inverted Row Part 23 of 17
Finish: At the top of the movement, squeeze your shoulder blades down and back. Lower yourself in a controlled motion back to the starting position.
Mountain Climbers4 of 17
Start in a push-up position with your torso in a straight line. Bring one knee to your chest and return to the starting position. Bring the opposite knee to your chest and return to the starting position. Continue to alternate knees.
One-Arm Overhead Press5 of 17
Start: Keep your stomach and butt tight. Press the dumbbells straight above your head.
Finish: Lower the weights in a slow, controlled motion.
Note: The weight you should use depends on your strength. Start with 10- to 20-pound dumbbells and adjust accordingly.
Workout 16 of 17
Dumbbell Romanian Deadlift (RDL)7 of 17
Start: With a dumbbell in each hand, stick your butt back until the dumbbells are just below your knees.
Note: The weight you should use depends on your strength. Start with 15- to 30-pound dumbbells and adjust accordingly.
Dumbbell RDL Part 28 of 17
Finish: Move your hips forward and squeeze your glutes to return to the starting position
Push-Up with Foot Elevated9 of 17
Start: Squeeze your stomach and butt and keep your body in a straight line. Hold one foot two to three inches off the ground. Lower your body with control while tucking your elbows to your sides. Your elbows should be at about a 45-degree angle.
Finish: Once you reach the bottom position, press back up. Alternate feet each set.
Split Squat with Rear Foot Elevated10 of 17
Start: With the top of your back foot resting on a bench behind you, lower yourself down in a controlled motion until your trailing knee touches the ground.
Split Squat with Rear Foot Elevated Part 211 of 17
Finish: Stand back up. Be sure to keep your grounded foot flat. Complete each rep on one foot before switching sides.
Chin-Up12 of 17
Start: Keep your shoulders pulled down. Pull yourself up to the bar with your palms facing toward yourself.
Finish: Once your chin clears the bar, lower back to the starting position in a controlled motion.
Russian Twist13 of 17
Start: Sit on a bench with your knees bent.
Russian Twist Part 214 of 17
Finish: Turn to the left by twisting with your abs. Pause for a second, then go all the way to the right to complete one rep. Repeat.
Workout 215 of 17
Nia ShanksAuthor Bio 16 of 17
Nia Shanks is a coach, health and fitness writer, and host of the Lift Like a Girl Podcast. She helps women build the bodies they want by becoming the strongest, most awesome version of themselves. You can find out more at her website, LiftLikeaGirl.com.