How to lose weight Purpose, to firm and tone your stomach and strengthen your core. Engage your core by contracting your glutes and contracting your abs. Lift up toward the ceiling using your chest not your neck because this will involve more abdominal muscle. Recommended tempo for women, two seconds up, two seconds down. Recommended repetitions for women, 15. Recommended workout frequency for women, 3-5 days a week. Recommended rest time for women, 60 seconds. To make it easier keep your feet on the ground. To make it harder add weights to your hands or ankle weights to your legs. Thank you for taking time for yourself today.