Women: looking for that elusive flat stomach? Combine this abs workout with a smart diet and weekly cardio, and you'll reach your goals in no time!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout15-30 minutes
  • Equipment Required
  • Target Gender Female
  • Workout PDF Download Workout

Workout Description

It's time to get that flat stomach! Combine this 8 week abs workout plan with the included dieting and cardio advice, and you will help your body build and firm your abdominals while stripping away excess stomach fat.

Workout Frequency

Perform this abs workout 2-3x a week after your resistance training sessions. It can also be performed on off training days, or with your cardio workouts.


Perform 3-4 cardio workouts per week for 20 to 30 minutes per session. Choose whichever form of cardio you prefer, from walking to sprinting to swimming to biking. The important thing to remember is that cardio should be enjoyable. If you dread performing cardio, you are more likely to miss sessions. It doesn't really matter what you are doing because you are burning calories. A flat stomach is made in the kitchen, and your diet is doing most of the work.

You may perform cardio first thing in the morning, on off days, or after your resistance training sessions.

Maximizing Your Diet Plan

Simply eating less food isn't good enough. To look fit and healthy you also need to make sure you are eating the right types of food, and not undereating. Many women undereat protein and healthy fats, and tend to end up skinny but still flabby after a period of dieting.

Here are some tips that can help you maximize your diet plan, so you can look your best:


If you're looking to lose fat, start by eating around 1800 calories per day. Your goal is to lose about 1.5 to 2 pounds of fat per week. If you lose weight more quickly than this, you also tend to lose muscle mass. The result is a skinny, but flabby body. So don't lose weight too quickly!

If you're not losing weight at this calorie level, drop your calorie intake down to 1650 for a period of no less than 2 weeks and reassess your progress.


Make sure you're eating at least 100 grams of protein per day. Protein helps you retain, repair and build muscle tissue. Many women underestimate how much protein that take in per day, so it's good to monitor this vital macronutrient.

If you have a hard time reaching a minimum of 100 grams of protein per day, consider supplementing with a protein supplement such as IsoFuel.

Helpful Dieting Tips

There is more to a healthy diet than just calories and protein. Follow these tips to maximize your eating plan:

  • Healthy Fats - Make sure at least 20% of your calories come from healthy fats. Healthy fats are essential for proper hormone function, brain function, fat loss and much more.
  • Carbohydrates - Try to avoid the white poisons - white sugar and white flour. Instead, choose nutritious carbohydrate sources such as oatmeal, rice, quinoa, fruits and veggies.

Flat Stomach Ab Workout for Women

Weeks 1-4

Exercise Sets Reps
Cable Crunch 2-3 15-25
Plank 2-3 30-60 Seconds
Hanging Knee Raise 2-3 10-20
Dumbbell Side Bends 2-3 10-20

Weeks 5-8

Exercise Sets Reps
Twisting Bench Crunch (Reps are per side) 3-4 20-30
Plank With Feet On Bench 3-4 60 Seconds
Weighted Sit Up (with dumbbell on chest) 3-4 20-30
Wood Chop (Reps are per side) 3-4 10-20


Posted on: Tue, 08/30/2022 - 23:28

I thanks for the great workouts! I have diastasis recti about two fingers all the way to my belly button but not the rest. I really want to get my abs back. My youngest is 5 now and I have been working out. I’m definitely on the lean side but not firm. Which of the exercises should I avoid and suggests to add? I’ve been told. Dead bug snd leg lifts were good. I’m 43, 5’6 12bs. Thank you

M&S Team Badge
Posted on: Thu, 09/01/2022 - 20:28

You should talk to your physician, Kristin. Anything a doctor says would be best.

Neelam Bhatia
Posted on: Tue, 02/22/2022 - 04:50

What should be next workout schedule?

M&S Team Badge
Posted on: Thu, 02/24/2022 - 20:44

What are your goals, Neelam? Is building muscle or fat loss more important?

Posted on: Thu, 03/25/2021 - 08:11


Posted on: Mon, 03/08/2021 - 13:35

Hello, I am just starting to go into the gym, my goal is to lose belly fat/love handles and further down the line abs. I’m 146, 5’2, and 20 years old. What is the best routine to follow for my goals?

Posted on: Thu, 12/17/2020 - 13:39

Hello, what do you suggest to do when a person is just getting back in the gym and after a workout they are sore the next day? Thanks in advance

M&S Team Badge
Posted on: Fri, 12/18/2020 - 09:52

Hey Marquita - some light activity like going for a walk or doing some dynamic movements is a great way to help work out some of that soreness. Also, make sure to be drinking enough water.

Posted on: Sat, 11/21/2020 - 06:07

What two days you prefer for abs workout ?
Can we combine this plan with 12weeks ppl
Program ?

M&S Team Badge
Posted on: Mon, 11/23/2020 - 09:27

Hey Priti - you can do them after your workouts with at least one day of rest in between. And yes, you can combine this plan with the 12 weeks ppl program.

Posted on: Sat, 04/06/2019 - 03:48

I have a home gym but don’t have facility for hanging knee raises. Is there an alternative?

Posted on: Thu, 01/17/2019 - 18:15

Excellent workout. It's simple but effective. I appreciate the PDF download too. I found this silly site with a bunch of other exercises and routines too if anyone is interested - www.absworkoutforwomen.org. Wish me luck!

Posted on: Mon, 05/07/2018 - 12:55

Hi! Can I perform the exercises as a circuit when I'm short on time?

M&S Team Badge
Posted on: Mon, 05/07/2018 - 15:54

Hi Giulia,

Sure, that should be fine.

Hope this helps!

Posted on: Tue, 02/09/2016 - 22:58

Hello, I'm 5'8 and I weight around 125 ( 18 yrs.Old) Thankfully I'm thin and tall but I was wondering about good exercises for abs, I have been doing sit ups for a while, but my stomach just got flat and hard. Any recommendations for an workouts, that actually work.

M&S Team Badge
Posted on: Wed, 02/10/2016 - 08:51
Posted on: Tue, 02/17/2015 - 14:51

Hey, I don't wanna lose weight as Im only about 45kg and 5ft3.. So I'm small but Iv got a bit of a belly that I want to get rid of! I have changed my diet to each healthier but as I have diabetes Iv found that I need to still eat carbs etc?
My diet isn't so bad now and I eat a lot of veg etc but I'm not sure how much exercise I should be doing so was wondering if u could help?!
I do swimming twice a week for an hour/hour and a half as my cardio..
I have two ab apps on my phone that I do every day (which consist of planks, sit ups, crunches, leg raises etc)

I was wondering if u could guide me on any other things I should be doing as Im thinking of joining the gym.. Im 19 and to be fair Im quite weak so maybe lifting weights would help? can u give me any ideas and how long I should spend in the gym per day

Posted on: Sun, 01/25/2015 - 07:19

Hi right now at the gym i'm following a full body workout which my instructor gave me for beginners but im willing to start doing your workout on my rest days. Is there anything else from the hanging knee raise I can try cause Im still not fit enough for that, Thank

Posted on: Tue, 12/30/2014 - 04:56

I was wondering whether you could offer some advice in my workout plan. I've always been very naturally slim and over the last year or so I put on quite a lot of weight, healthy weight I would say. I'm not looking to lose weight as it took me quite some time to have a normal healthy figure; however I wanted to lose my belly fat and tone up my abs. I've never been into gym or doing workouts, but I did recently join. I usually go after work every other day for about 2hours. I spend 25-35mins on the cross trainer. I then do various workouts such as sits ups using an exercise ball, squats with weights and ball jacknife.
I really don't want to over-do it because I am not looking to lose heaps of weight, just tone up the belly fat. I'm 25, 7.5 stones and 5ft 2.
I must admit, I do love eating all types of food and never restrict myself on how much to eat a day. I was also hoping you offer some advice as to what types of meals I should be eating on a daily basis.

Thanks for your advice in advance.

Posted on: Sun, 12/28/2014 - 22:07

I m of 52kg weight and hight 5'4" girl. i m skinny nd flabby, i want my body to be tight and want to have good diet...plz will u provide me suggestions..?

Posted on: Sun, 07/27/2014 - 18:38

hi i am 14 and a half. i do competitive allstar cheerleading and we workout about 2 times a week. i have abs, but its just not visible and i would like it to be. i have so belly fat but not too much. what worout plan would work best for me to get the visible abs i desire?

Posted on: Thu, 04/24/2014 - 17:09

What do we do after the eighth week?

Calandra Williams
Posted on: Tue, 02/11/2014 - 20:59

I had a baby three years ago and my baby fat don't want to let me go. Is there any advice you all can give me. I'm only 19 and I want to start wearing two piece bathing suits again an wearing a half shirt.

Posted on: Mon, 02/03/2014 - 19:36

Im 13 but I want to be fit in the stomach and butt I want my butt to be nice and toned with curves and packs with wider thighs and i need to kno wat excersise§ to eo and what food to ewt and stay way from thankYou

Posted on: Thu, 12/12/2013 - 12:02

I had my second baby 5months ago an I just keep eating..I really really wanna lose weight an get back to my old hot body I use to have.. someone please help I never worked out before or went on a diet please someone! !!!

Posted on: Fri, 12/06/2013 - 12:12

i am 92 weight and my height 1.85 and i need to loss my weight and i have not any instrument how can i do weight loss?

Posted on: Fri, 10/11/2013 - 22:56

I do a triset of the following: Reverse Crunches (3 sets of 15-20), Cable Crunches (3 sets of 15-20) and 3-Point Toe Touch w/Mountain Climbers (3 sets of 10-12 on each side). This works perfect for me, and I got rid of my little muffin sides, which were not that bad, but needed to target those areas more. This combined with my Biceps & Triceps workout routine once a week, works for me!

Posted on: Wed, 09/25/2013 - 20:28

I'm 5'2 and weight about 98 pounds. I walk the treadmill 4x a week and I have Zumba 3x a week. I would like to gain some muscle and tighten my stomach. Do you have any suggestions?

Posted on: Sat, 09/14/2013 - 14:26

Thanks for the article! Two questions:

1) How much rest between sets?

2) Should we complete all the sets for each exercise at once before doing the next exercise, or finish one set of one exercise and then do one set of a new exercise, etc.

Thank you.

Posted on: Mon, 08/19/2013 - 13:27

Is it okay for a 15 years old girl to do this training? I would love to start, but it works for 15 years old girls too, right?

Thank you :)

Posted on: Mon, 08/19/2013 - 13:27

Is it okay for a 15 years old girl to do this training? I would love to start, but it works for 15 years old girls too, right?

Thank you :)

Posted on: Wed, 08/14/2013 - 19:21

hi im 5.3 and i would like to ask for an effective home workout routine that would make me lose weight and fat

Posted on: Wed, 08/14/2013 - 19:18

Hi I'm 5.3 and I'm looking for an effective workout routine that would help me lose fat in every part of my body,
and i don't really have time to go to the gym and lift weights and stuff so it would be awesome if you could give me home workout. please help me!!!!!

Posted on: Wed, 07/24/2013 - 21:38

Hey I'm 13 I have a little belly pudge I just can't seem to get rid of I tried exercising but I'm not doing it right :/ I try to eat healthy and
I drink water I lost 3-4 pounds already but I just want to lose this little bit of fat I'm thinking of joining track and weightlifting next year but I want to keep my slim hourglass...but I'm running out of options if I do that weightlifting will it slim me out or bulked me up.......?:(

Ferne Harasimiw
Posted on: Tue, 07/09/2013 - 16:51

But I don't know what to eat. What is protien in? I am overwieght with no computer, only a phone. And am finding body building for beginners on pintrest and youtube. But don't know what food to buy?

Posted on: Thu, 07/04/2013 - 13:16

Im a single mom of a two year old, just recently started working out. Here is my issue, i had a surgery in 2004 that left me with scar tissue in my lower abdomen. As hard as im working, my "pudge" wont budge! my tummy is starting to flatten out a bit. I work out 5 days a week, three days being core and jogging and two days being legs and and some core, and have put myself on a 1650 calorie diet. Im about to start taking protein. Only being 22 i want a beach body that i can be proud of and not want to hide. am i going about this the right way? Does anyone have any tips?

kalli brand
Posted on: Fri, 06/07/2013 - 16:37

um hi,
i was serching the internet for a fast and safe workout to not loose a lot of weigt because i am fat but to loose a small amount of weight in my belly area so i ca have abs most of my friends do and i get picked on alot for my small amount of pudgeness if you have any tips or tricks to get in shape fast why sports are out please let me know my emailing me ASAP thankyou again if you have any tips it will mean a lot

kalli brand
ps: i a, 13 so i cant really take pills just watch my diet and exercise this is not a joke this is serious please take me serious!!!

Posted on: Fri, 05/10/2013 - 09:19

Hello, my name is Jasmine . I'm 20 year old and overall, a very petite female but I'm "flabby" around the stomach area . My "hourglass" shape now looks like Im sitting in a Goodyear tire . I smoke weed and that's probably not gonna change . But I would like to have a weekly workout plan in order to lose access weight and tighten my abs and tone my stomach . I need some regimen that won't take years, but that I can do and see results in 2-3 weeks . I understand it'll be more of 8 weeks until I see full results . Please help .

Posted on: Mon, 05/06/2013 - 05:15

Hi ı am fifteen years old ı want to kas.am ı help to me?please..

Posted on: Sat, 03/23/2013 - 04:12

I decided recently I wanted to be healthy & toned, & not just thin & shapeless, so set about a new lifestyle. I'm 5ft7 & weight 11stone & was keen 2 get very toned & lean.
I go to the gym for an hour every morning before work & rest @ weekends, & do a combination of weights & resistance training, & end with 10mins of interval sprints.
I take protein shakes after every workout & eat quite well (no white carbs, lots if protein & fruit)
However, 7 weeks later & I've put 4lbs on & look NO different & am SO frustrated.
Any help or advice would be hugely appreciated

Posted on: Sat, 05/11/2013 - 21:01

Hi Lucy,
I too weigh far too much, I have a square bear figure, infact just broad, fat and square. I recently started weights with help from my family, and have just completed seven weeks of training. The first few weeks I was putting weight on..then my brother explained that muscle weighs more (sigh). So he explained to continue training but eat sensibly. I have recently controlled my Cals intake. I must stress, being Asian and walking away from curry's is really hard, and my big family get together 's where we feast on several occasions is hard, but hey ho, I need my body to get fit. I added more exercise , I started jogging, cross trainer, in fact every day I was either doing weights or cardio. I have not drank protein shakes at all yet. I have to say since I been eating sensibly, my weight has dropped and my big lump of lard shoulders are now looking like a trim ladies shoulder and I have lost over a stone. I have so much more to loose. I will have ups and downs, but I am committed to getting it right. Please don't loose heart, keep at it, increase your weights or sit and re-look at your exercise regime, may be tweak it a little, watch your cals intake and shake up the exercise so the body keeps getting shocked and not know what form of exercise you are going to do today. I'm new too to this, but this is what currently works for me, and if I can share my knowledge which may help you, then I am more than happy to do so. Were all in this together, lets keep motivated and keep trying, you will get there. All the best, Sammy.

Posted on: Tue, 03/19/2013 - 13:14

why are there so many thumbs down I think this site is great! and all the comments are helpful people are just haters and couch potatoes lol

mom of 7
Posted on: Wed, 02/13/2013 - 13:00

I have 7 kids and after the first 3 i lost the weight with in a month or two after having the babies. The 4th pregnancy i had twins and had them by c-section and started losing the weight but i got to a point where i could not lose any more and then i had 2 more pregnancies and can not lose the weight from them. When i had my last son i weight 180 at the end and now i am at 158 to 160 and can not lose the belly fat that is around my c-section area. Please Help !! Mom of 7...

Posted on: Tue, 02/12/2013 - 12:41

I find that also doing squats strengthen the core. After doing squats, I work on my abdominals. Works for me...

Posted on: Thu, 01/31/2013 - 13:36

thank u

Posted on: Sun, 01/27/2013 - 08:40

hi . i have a problem to tone my abdominal .. upper abd start to show up but not lower one . i wanna do it V look but i dont know what can i do more .. i do all exercise for that but small result of it . maybe u know some good routine ? thanx

M&S Team Badge
Posted on: Wed, 01/30/2013 - 19:14

When it comes to getting toned abs, it's all about body fat percentage. You need to lower your body fat percentage in order to show off your hard work. This is best obtained by a combination of proper diet and exercise.

Posted on: Sun, 01/13/2013 - 18:27

Hi. My girlfriend had our baby boy a month ago and was wanting to loose weight she had gained during her pregnacy , we have been in the gym doing cardio as well as full body squats ! I personally am not an trainer nor a nutritionist ! But I've been working on my physical shape for 24 years now! I have learned burning calories is as simple as you wanna make it! She on the other hand has never worked out . Start off slow."walk for 5 minutes on a tread mill, then a stair stepper,illiptical or some kind of cardio machine for 20-30 min working your way up to what fills good. Then walking for another 5 min for a cool down! Breathing in deep and moving your core slow will burn belly fat and shape your abs! The more you work your body in different ways will allow for better results! Those looking for results will see them everyday if you work for them! Burn more calories then you put in! And when you have a set goal on your workout always push for more every work out , that little extra is what you are looking for ! It may be 1 or 2 more on a set or 3 - 5 min extra on cardio! I saw people looking for help, I know this works! I push my girlfriend everyday and can already see her body changing for the better!

Posted on: Thu, 01/10/2013 - 00:42

Is there an alternative to the wood chop?