Pyramid Bodyweight Ab Workout


Buckle up! This intense ab workout uses just your bodyweight to build a strong, tight core, ladies! No equipment needed. Most women are focused on building an hour glass figure with a small waist. 

In order to build this shape, it's best to stick to high rep bodyweight movements or light weighted movements. You also want to steer clear of overworking the obliques, which can make your waist thicker and "blockier" so to speak. 

How to Perform this Workout

This is meant to be performed pyramid style. This means you will perform lower reps, then higher reps, then back down to lower reps. 

In this case, the pyramid is meant to be:







Perform each exercise in this fashion. 

The Benefits of Training Pyramid Style

Implementing pyramid training has significant benefits.

High Volume

This training style allows you to pack a lot of volume into your workout. Heavy volume is what creates progress in your muscle building and fat burning. To put it simply, the more you're working a muscle, the more it's going to grow and develop to adapt to new and more intense stimulus. 

If you have a lagging muscle or a muscle you're hoping to focus on, pyramid style training is great for increasing training volume and really working the muscle hard. 

Built in Warm Up Sets

Training in this way allows for a built in warm up. 

You start each exercise at a lower intensity. In this case, you start at lower reps to allow the muscles to adjust to the movement and ensure proper form. 

Once your body is fully prepped for the movement, you increase the reps, which prevents injury and helps stimulate the correct muscles through good form. 

The Workout

Lying Leg Raises

1. With your back on a mat and hands under your glutes on either side for support, stretch your legs out straight in front of you. Keep feet together and slightly off the floor.

2. Raise your legs, with knees straight, up until your hips are completely flexed.

3. Slowly lower your legs back to the starting position.


1. Lie flat on your back with your hands behind your head and your knees bent. 

2. Curl your torso upward so your shoulders and head are slightly up off the floor.

3. Move your legs in a pedaling motion as if you were riding a bike. Bring an elbow to the opposite knee and then switch sides.

Mountain Climbers

1. Assume the plank position with your hands shoulder width apart and legs fully extended behind you. 

2. Flex one knee and hip bringing your knee up and under your hip. Keep the other leg fully extended.

3. Use an explosive movement to switch legs.


1. Stand up straight. Bend over from the hips and the floor with your palms.

2. Keep your legs straight and walk your hands out as far as you can while keeping your core tight.

3. Take small steps back toward your hands. 

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