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10 Best Workouts For Women To Get Six Pack Abs

10 Best Workouts For Women To Get Six Pack Abs

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10 Best Workouts For Women To Get Six Pack Abs

1. Burn Fat With Cardio and HIIT

 

If you want to build 6-pack abs, you must first burn the flab. There’s nothing better than cardio and HIIT to burn calories. Three hours of cardio and HIIT a week can help shed a significant amount of fat from your entire body. You may try running, running up the stairs, skipping, bicycling, playing a sport, swimming, using gym equipment. HIIT and/or Zumba.

2. Crunches

Crunches work the mid-section of your abdominal area or the rectus abdominis muscle. This is an effective exercise to start with if you want to strengthen your core.

Steps To Do Crunches

  1. Lie down on your back on the exercise mat.
  2. Bend your knees and keep your feet flat on the ground.
  3. Place your hands on either side of your head to support its weight.
  4. Curl up at an angle of 30° and exhale.
  5. Inhale and go down to the starting position.
  6. Repeat this for 2-3 sets of 10 reps each.

3. Bicycle Crunches

Bicycle crunches help build the abs and also work on the quadriceps and hamstrings.

Steps To Do Bicycle Crunches

  1. Lie down on your back on the exercise mat.
  2. Place your hands on either side of your head to support its weight.
  3. Curl up at an angle of 45°, exhale, and twist to your right. Bring your right knee towards your chest and try to touch your right knee with your left elbow.
  4. Turn your upper body to the left. Bring your left knee towards your chest and try to touch your left knee with your right elbow.
  5. Repeat this for 2-3 sets of 10 reps each.

4. Sit-Ups

Sit-ups are similar to crunches and work on the rectus abdominis and external obliques. This is one of the best ways to get six-pack abs for women.

Steps To Do Sit-Ups

  1. Lie down on your back on the exercise mat.
  2. Bend your knees at a 90° angle and keep your feet flat on the mat.
  3. Cross your hands on your chest so that your palms are lightly placed on the opposite shoulders.
  4. Keep your abdomen engaged and, keeping your feet flat on the ground, lift your head and then your shoulders.
  5. Pause for a second and slowly go down to the starting position.
  6. Repeat this for 2-3 sets of 10 reps each.

Variation: Keep your palms on your thighs and arms straight and then do sit-ups. Allow your palms to slide up to your knees when you get up, and slide down when you go back to the starting position. Here are a few more sit-ups Variations.

5. Lying Leg Raise

 

Lying leg raise is a bit challenging exercise if you are overweight in the lower body region. This exercise is highly recommended if you want to lose weight from your belly region and carve your abs.

Steps To Do Lying Leg Raise

  1. Lie down on your exercise mat with your hands on either side and palms facing down.
  2. Point your toes out and raise both your legs. Stop when they are at a 90° angle with the floor.
  3. Slowly lower your legs and bring them back to the starting position.
  4. Repeat this for 2-3 sets of 10 reps each.

6. Leg Up Crunch

 

This exercise is a challenging variation of crunches and works on your lower and upper abs.

Steps To Do Leg Up Crunch

  1. Lie down on a mat, raise your legs at 90°, and extend your hands over your head.
  2. Crunch up and try to touch your knees or toes with your fingertips.
  3. Come back down and inhale.
  4. Exhale and crunch up.
  5. Do 3 sets of 12 reps each.

7. Plank

Planks help strengthen the core, improve posture, and reduce back pain. They reduce your tummy bulge and work on the rectus abdominis, internal and external obliques, transverse abdominis, arms, shoulders, quads, back, and hip muscles.

Steps To Do Plank

  1. Kneel down on your exercise mat.
  2. Place your palms in front of you. Your palms must be flat on the mat, and your arms should be straight (Cat Pose).
  3. Bend down and place your forearms on the mat.
  4. Extend your legs behind. Keep them straight and flex your toes.
  5. Hold this pose for 10-20 seconds (or more) and feel your shoulders, core, and quads burn.
  6. Release and repeat this 3 more times.

Variation: You can do a side plank by lying down on your side and then lifting your body by supporting it with your forearm and feet.

8. Mountain Climbers

The mountain climber exercise mimics the movement of climbing a mountain. It helps burn the belly fat and strengthen your core.

Steps To Do Mountain Climbers

  1. Get into a plank pose. Make sure your shoulders, elbows, and wrists are aligned.
  2. Bend your right knee and bring it close to your chest. Place your right foot back down.
  3. As you place your right foot back, hop, and raise your left foot off the floor.
  4. Bend your left knee and bring it close to your chest.
  5. Do this at a higher speed to feel the burn in your abs and thighs.
  6. Do 3 sets of 20 reps each.

9. Hanging Ab Curl

This is an amazing and fun exercise to tone your abs. It works on the lower ab muscles, inner abs, and transverse abs

Steps To Do Hanging Ab Curl

  1. Grip a pull-up bar and let your legs dangle. Make sure your legs are straight.
  2. Exhale, bend your knees and pull your legs up towards your chest.
  3. Inhale, slowly lower your legs, and bring them back to the starting position.
  4. Do 2 sets of 10 reps each.

10. Arm Pull Over Straight-Leg Crunch

This exercise works on your lower, middle, and upper abs, hip flexors, and hamstrings.

Steps To Do Arm Pull Over Straight-Leg Crunch

  1. Lie down on your exercise mat with legs stretched out and your arms extended over your head.
  2. Lift your legs off the floor at a 45° angle.
  3. Lift your head and shoulders, bring your hands towards your feet, and move your legs up until they are at a 90° angle with the ground.
  4. Slowly release this pose and bring your hands and legs to the starting position.

Tip: You can use 2-pound dumbbells while doing this exercise. You may also do these exercises to reduce lower belly fat.

Diet Tips And Sample Diet Chart For Six-Pack Abs

1. Sample Diet Chart For Six Pack Abs

MEALSWHAT TO EAT
Early Morning (7:00 – 7:45 am)1 cup lemon water with honey and cinnamon
Breakfast (8:15 – 9:00 am)Quinoa/oatmeal/eggs + 1 multigrain bread + 1 cup milk and 4-6 almonds
Lunch (12:30 – 1:00 pm)Lettuce boats or chicken/veggie salad
Evening Snack (4:00 pm)Green tea/fresh fruit juice + unsalted popcorn
Dinner (7:00 – 7:30 pm)Chicken/mushroom clear soup with lots of fiber-rich veggies/boiled black beans and blanched veggies

2. Load Up On Lean Protein

Protein is food for muscles. Consume lean protein to help repair and rebuild your muscles since a great deal of wear and tear happens when you work out. Include foods such as chicken breast, mushroom, fish, lentils, legumes, and soy in your diet to provide your muscles the essential nourishment.

3. Do Not Avoid Healthy Fats

Healthy fats don’t force you to gain weight. Healthy fats decrease inflammation and protect against inflammation-induced weight reduction. Consume walnuts, almonds, macadamia nuts, pine nuts, avocado, oily fish, chia seeds, flax seeds, pumpkin seeds, olive oil, cheese, dark chocolate, and legumes.

4. You Need The Dietary Fiber

We often assume that we will need to steer clear of carbohydrates to shed weight. But that is not correct. You will need the ideal sort of carbohydrates. Dietary fiber is a sort of carbohydrate that can’t be digested by people. Still, it assists weight loss by keeping you full for a more extended period and preventing fat absorption Consume broccoli, broccoli seeds, shellfish, peaches, pear, apple, lima beans, black beans, figs, berries, oats bran, celery, green beans, guava, cherry, Brussels sprouts, artichokes, pomegranate, kiwi, brown rice, beetroot, quinoa, and acorn squash.

5. Drink Up

Usually, once you’re hungry but do not drink water, then you might believe that you’re hungry and load up on calories. Additionally, not drinking enough water may stop your cells from doing their functions, resulting in slow metabolism, dehydration, constipation, and bloating. Drink 2-3 liters of water each day. You might even drink rancid water, fresh vegetable or fruit juices, smoothies, coconut oil, and buttermilk.

6. Consume Fat Burners

Some foods help burn off the calories aside from nourishing the human body. Contain fat-burning foods into your daily diet that will assist you to shed weight. Consume grapefruit green tea, brown rice, quinoa, cayenne pepper, black pepper, celery, cinnamon, yoghurt, low-fat nuts, milk, turmeric, dark chocolate, apple cider vinegar, spinach, cauliflower, garlic, and peanut butter. Following is a listing of different foods to consume to acquire six-pack abs.

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