{"id":1717,"date":"2024-01-25T01:00:50","date_gmt":"2024-01-25T01:00:50","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=1717"},"modified":"2024-01-26T11:39:24","modified_gmt":"2024-01-26T11:39:24","slug":"ab-exercises-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/ab-exercises-for-women\/","title":{"rendered":"Ab Exercises For Women: Tone Your Tummy and Strengthen Your Core"},"content":{"rendered":"<p>Toned, sculpted abs may seem like a pipe dream, but with the right a<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Ab Exercises For Women&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:769,&quot;3&quot;:{&quot;1&quot;:0},&quot;11&quot;:4,&quot;12&quot;:0}\">b exercises for women, your dreams can come true!<\/span><\/p>\n<p>If having six-pack abs is your goal, the first step should be to lose any excess fat, then use muscle-building exercises to help tighten and tone up your midsection.<\/p>\n<p>The best ab exercises for women can be completed without any equipment and work your entire core.<\/p>\n<p>When beginning an exercise program for your abs, it\u2019s best to incorporate a variety of different exercises into your routine and change up your workouts often.<\/p>\n<p>Choose exercises that work your upper abs, lower abs, and obliques.<\/p>\n<p>With a little hard work and determination \u2014 and the ab exercises for women we lay out below \u2014 you can have the toned, sculpted abs you've always wanted!<\/p>\n<p style=\"text-align: center;\"><em>Check out these tips on how to lose belly fat fast!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/t82Rk_sn2oE?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>Ab Exercises for Women That Work the Core<\/h2>\n<p>Plank exercises are excellent for building a strong core and tightening up your waist. Try the following variations of the plank:<\/p>\n<h3>Basic Planks and Forearm Planks<\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-177486842-s-2015-300x300.jpg\" alt=\"plank exercise ab exercises for women\" width=\"350\" height=\"350\" \/><\/p>\n<p>A plank is a simple exercise, but you\u2019ll feel the burn in your core each time you do it. Complete a basic plank by getting into an extended push-up position and keeping your arms straight. Place your weight on your hands and toes. Hold the position for 1-2 minutes if you can.<\/p>\n<p>When completing a forearm plank, your upper body is supported by your forearms rather than your hands, and your body is closer to the ground. Hold the position for 1-2 minutes if you can, or alternate between forearm planks and basic planks to change things up.<\/p>\n<h3>RKC Planks<\/h3>\n<p><img decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-90778906-s-2015-300x200.jpg\" alt=\"plank ab exercises for women\" width=\"350\" height=\"234\" \/>Once you\u2019ve mastered basic plank exercises, make plank holds more difficult by trying the <a href=\"https:\/\/www.fitfatherproject.com\/rkc-plank\/?utm_source=blog-post&utm_medium=text-link&utm_term=ab-exercises-for-women&utm_content=&utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">RKC plank<\/a>. Because this plank hold is more challenging, you might not be able to hold it as long as a basic or forearm plank.<\/p>\n<p>To complete the exercise, simply get into a forearm plank hold, and push your torso away from the floor to create a small round in your back.<\/p>\n<p>During the plank hold, you\u2019ll squeeze your quads and glutes as hard as you can. Hold the position as long as you can, which might only be 10-20 seconds, rest, and repeat the RKC plank hold or another plank exercise.<\/p>\n<h3>Plank Jacks<\/h3>\n<p>You\u2019ll work your abs and really get your blood pumping by choosing plank jacks as one of your regular ab exercises for women. Begin by getting into a basic or forearm plank hold. Then quickly spread your legs apart and together continuously, kind of like a jumping jack, while holding your upper body firmly in place. Do this exercise for 30-60 seconds or longer if you can.<\/p>\n<h3>Mountain Climbers<\/h3>\n<p>When completing mountain climbers, you\u2019ll get in a basic plank hold position by supporting your upper body with your hands. Quickly bring one knee in toward your chest and alternate knees continuously. Do this for 30-60 seconds or longer to work your abs, upper body, and even your lower body.<\/p>\n<h3>Side Planks<\/h3>\n<p>Side planks<a href=\"https:\/\/www.youtube.com\/watch?v=n1-5KOR9dZg\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-79116462-m-2015-296x300.jpg\" alt=\"side planks ab exercises for women\" width=\"350\" height=\"355\" \/><\/a> really engage your oblique abdominal muscles, which tightens and tones up your midsection.<\/p>\n<p>When completing side planks, get one side of your body in a forearm plank position, with the other side of your body facing upward toward the ceiling. Keep your body rigid so that your entire body, from your feet up to your shoulders, forms a straight line.<\/p>\n<p>If you\u2019re more advanced, a variation of this exercise is to bring your top knee toward your elbow, kind of like a side crunch, while you remain in the side plank position. Do this continuously and repeat it on the other side.<\/p>\n<h3>Plank Leg\/Arm Raises<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-36111765-m-2015-300x200.jpg\" alt=\"lose tummy fat fast with one-legged plank\" width=\"350\" height=\"233\" \/><\/p>\n<p>To make a basic or forearm plank hold more difficult, try leg or arm raises while holding your plank position.<\/p>\n<p>Raise one arm (keep it straight) out in front of your body until it\u2019s parallel with the floor, hold the position, raise your other arm out in front of you, hold, and alternate continuously.<\/p>\n<p>If you\u2019re not able to fully extend your arm, simply touch your shoulder with the opposite hand and alternate sides for 30-60 seconds.<\/p>\n<p>Or, lift one leg (keep it straight) up toward the ceiling, hold the position, lift up your other leg, and repeat. If you\u2019re ready for even more of a challenge, raise one arm out in front of you and lift the opposite leg at the same time, then repeat with your other arm and the opposite leg.<\/p>\n<h3>Plank Rows<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-153032898-s-2015-300x200.jpg\" alt=\"plank ab exercises for women\" width=\"350\" height=\"234\" \/>If you\u2019re more advanced, consider adding plank rows into your regular workout routine, as it's one of the best ab exercises for women. You\u2019ll need two dumbbells for this exercise, or try it without dumbbells until you become stronger.<\/p>\n<p>Get into a basic plank\/extended pushups position while holding dumbbells in both hands. Slowly move one dumbbell up toward the ceiling, similar to a bent-over row.<\/p>\n<p>Get back into your starting position (basic plank hold) and complete a row with your other arm and alternate continuously. Aim to complete at least 2-3 sets of 10-20 reps for each arm.<\/p>\n<h3>Plank Hip Dips<\/h3>\n<p>To complete plank hip dips, get into a basic plank or forearm plank position. Slowly twist your hips from side to side by rotating your right hip toward the ground until it almost touches, then twist until your left hip almost touches the ground.<\/p>\n<p>Repeat dipping your hips continuously for 30-60 seconds or longer if you can.<\/p>\n<p style=\"text-align: center;\"><em>Trying to get stronger abs and a flatter stomach? Start with this core circuit for women, an easy beginner ab workout at home!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/NK9RTGCLid8?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>Upper and Lower Ab Exercises for Women<\/h2>\n<p>When you\u2019re ready to really work your ab muscles and feel them burn, try these ab exercises for women for upper AND lower abdominal muscles. You\u2019ll really notice a difference in your midsection after adding these ab exercises into your regular fitness routine.<\/p>\n<h3>Ab Wheel Rollout<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-6899891-s-2015-300x200.jpg\" alt=\"ab exercises for women\" width=\"350\" height=\"233\" \/>You\u2019ll need an ab wheel to complete this <a href=\"https:\/\/www.youtube.com\/watch?v=qeqofno2lSM\" target=\"_blank\" rel=\"noopener noreferrer\">ab rollout exercise<\/a>. Kneel on something padded to protect your knees and place your hands on the ab wheel.<\/p>\n<p>Slowly roll it out in front of you as far as you can comfortably go, keeping your core tight. Hold the position for a second or two, and slowly roll the wheel and your upper body back in toward your knees.<\/p>\n<p>Repeat the exercise 10-15 times, take a break, and complete 2-3 sets.<\/p>\n<h3>Jackknife<\/h3>\n<p>The jackknife ab exercise works both upper and lower abdominal muscles and is more of an advanced workout. Lie on your back and keep your arms and legs as straight as you can.<\/p>\n<p>Slowly lift up your upper body (keep your arms straight) and simultaneously raise your legs up toward your arms until they almost touch and are about perpendicular to the floor. Slowly lower your arms and legs back down and repeat the exercise for about 30-60 seconds or as long as you can.<\/p>\n<h3>The Bicycle<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-158639778-s-2015-e1553697789461-300x166.jpg\" alt=\"bicycle crunch ab exercises for women\" width=\"350\" height=\"194\" \/>The bicycle ab exercise is an excellent way to make your upper and lower ab muscles burn and get your blood pumping.<\/p>\n<p>Simply lie on your back and place your hands behind your head. Touch your right knee to your left elbow and your left knee to your right elbow continuously for about 30-60 seconds or longer if you can.<\/p>\n<p>Complete at least three sets of the exercise.<\/p>\n<h3>Traditional Sit-Ups<\/h3>\n<p>Traditional sit-ups are the most common ab exercise for women. They can be more effective than you think for your upper and lower abs when you use the proper form. Lie on the ground and keep your hands on your chest or shoulders.<\/p>\n<p>Slowly lift up your upper body as far as you can, keeping your feet flat on the ground. Do traditional sit-ups for 1-2 minutes, rest, and repeat or move on to another ab exercise.<\/p>\n<h3>Leg Raise Holds<\/h3>\n<p>When you complete a leg raise hold properly, you\u2019ll work your upper and lower abdominal muscles to achieve the six-pack abs you\u2019re striving for. Lie flat on your back and begin with your legs straight.<\/p>\n<p>Slowly lift your legs (keep them straight) a few inches off the floor and hold. At the same time, reach your arms (keep them straight, too) toward your feet and lift your shoulders and upper body several inches off the floor.<\/p>\n<p>Hold this position for 30-60 seconds or as long as you can, and repeat.<\/p>\n<h3>C-Curve Holds<\/h3>\n<p>To complete a c-curve hold, which is an isometric abdominal exercise that works your upper and lower abs, get into a traditional sit-up position. Instead of completing a full sit-up, go just halfway up and hold that position for 30-60 seconds and repeat the exercise.<\/p>\n<h2>Lower Ab Workouts<\/h2>\n<p>When changing up your ab routine regularly, pick a day to focus on your lower abs with the following ab exercises for women:<\/p>\n<h3>Leg Lifts<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-117919376-s-2015-300x200.jpg\" alt=\"leg raises ab exercises for women\" width=\"350\" height=\"233\" \/>To complete leg lifts, lie flat on your back with your legs straight and your hands under your butt. Raise up your legs, keeping them straight until they are perpendicular to the floor.<\/p>\n<p>Then slowly lower your legs back down until they almost touch the floor and repeat continuously for 30-60 seconds or longer.<\/p>\n<p>You can also complete leg lifts with an exercise ball between your knees to increase the difficulty level of the exercise.<\/p>\n<h3>Scissor Kicks<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-241463216-s-2015-300x200.jpg\" alt=\"ab exercises for women\" width=\"350\" height=\"233\" \/>When completing scissor kicks to work your lower abs, lie on the floor with your legs straight and your hands under your butt.<\/p>\n<p>Slowly lift up your legs a few inches from the floor and complete short scissors-like kicks up and down. Keep your legs straight and a few inches from the floor during the exercise, but don't let them touch the floor.<\/p>\n<p>You can also spread your legs apart and together instead of doing scissor kicks, or alternate between the two.<\/p>\n<h3>Reverse Crunches<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-117919378-s-2015-300x200.jpg\" alt=\"reverse crunch ab exercises for women\" width=\"350\" height=\"233\" \/>Instead of doing regular crunches that work mainly on your upper abdominal muscles, consider reverse crunches instead to strengthen your lower abs.<\/p>\n<p>Place your feet on the floor with your knees bent and your hands near your head. Curl your shoulders up off the floor slightly. Slowly bring your knees in toward your head as far as you can while lifting your butt off the floor a little bit.<\/p>\n<p>Repeat reverse curls for 30-60 seconds or longer if you can.<\/p>\n<h3>Russian Twists<\/h3>\n<p>When completing Russian twists, you\u2019ll need a dumbbell or medicine ball. Sit down with your feet on the floor and your knees bent. Lean back slightly to form a W-shape with your body.<\/p>\n<p>Hold the weight with both hands and twist it from your right hip to your left hip in a continuous motion for 30-60 seconds or longer if you can.<\/p>\n<p style=\"text-align: center;\"><em>This abs for women workout contains our favorite exercises for getting a strong and toned core!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/lCEiwzwZPHI?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>Fat-Burning Workouts<\/h2>\n<p>The ab exercises for women above help build your ab muscles to create the six-pack abs you\u2019re striving for. But your ab muscles won\u2019t show if body fat gets in the way. If burning fat is your goal, try these fat-burning workouts that also engage your ab muscles:<img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-46794415-m-2015-300x200.jpg\" alt=\"weight loss workouts for women\" width=\"350\" height=\"233\" \/><\/p>\n<ul>\n<li>High-intensity interval training, or alternating periods of high-intensity exercise with lower-intensity recovery periods<\/li>\n<li>Circuit training with weight lifting plus burpees, rope jumping, high knee twists, mountain climbers, jumping jacks, etc.<\/li>\n<li>Continuous cardio\u00a0that lasts 45 minutes<\/li>\n<\/ul>\n<p>For best results, combine these fat-burning workouts with various ab-strengthening exercises and change up your routine regularly.<\/p>\n<h2>Fat-Burning Diet Tips<\/h2>\n<p>Diet is just as important as exercise when it comes to shedding fat to produce six-pack abs. When changing up your diet for fat loss, try the following tips and tricks:<\/p>\n<ul>\n<li>Drink 2-4 cups of water when your first wake up, 2 cups of water before meals, and at least <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\" target=\"_blank\" rel=\"noopener noreferrer\">12 cups<\/a> of total water daily for women<\/li>\n<li>Fill half of each plate with non-starchy vegetables, one-fourth of your plate with protein foods, and one-fourth of each plate with fiber-rich starches<\/li>\n<li>Eliminate (or limit) alcoholic drinks<\/li>\n<li>Nix sugary drinks, sweets, baked goods, fried foods, processed meats, other processed foods, and refined grains (such as white bread)<\/li>\n<li>Sign up for a <a href=\"https:\/\/store.fitmotherproject.com\/collections\/programs\/products\/fit-mother-30x?utm_source=blog-post&utm_medium=text-link&utm_term=ab-exercises-for-women&utm_content=&utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">weight loss program designed for women<\/a><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em>If you\u2019re looking to lose some weight, try these eight exercises that burn fat!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/5surLWUyV2M?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"825\" height=\"416\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on ab exercises for women.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/fitness\/'><span>Fitness<\/span><\/a><\/div><p>With a little hard work and determination \u2014 and these ab exercises for women \u2014\u00a0you can have the toned, sculpted abs you&#8217;ve always wanted!<\/p>\n","protected":false},"author":5,"featured_media":7957,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,5749],"tags":[5750],"class_list":["post-1717","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-fitness","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.1 (Yoast SEO v26.1.1) - 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