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21 Best Ways to Get Six-Pack Abs for Women

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A flat, sensual tummy is every woman’s dream. And there’s nothing more sensual than a set of badass six-pack abs. No, six-pack abs are not a “man thing” anymore. Here are 21 ways in which you can sculpt your abs that will improve your posture and gait, boost your confidence, and bring an overall positive change in your personality.

7 Best Abs Workout For Women

Can women get a six-pack? Let’s be real, you cannot get six-pack abs without working your ab muscles. As you already know, it is very tough to get rid of tummy flab. But, with these 7 exercises, you can melt the fat and chisel your abs in just a few weeks’ time.

1. 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.

crunches

Steps To Do Crunches
  • Lie down on your back on the exercise mat.
  • Flex your knees and keep your feet flat on the ground.
  • Place your hands on either side of your head to support its weight.
  • Now, curl up at an angle of 30 degrees and exhale.
  • Inhale and go down to the starting position.
  • Repeat this for 2-3 sets of 10 reps.

Variation: Side Crunches and Bicycle Crunches

2. 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 a six-pack for women.

sit ups

Steps To Do Sit-Ups
  • Lie down on your back on the exercise mat.
  • Flex your knees at an angle of 90 degrees and keep your feet flat on the mat.
  • Cross your hands on your chest so that your palms are lightly placed on the opposite shoulders.
  • Keep your abdomen engaged and keeping your feet flat on the ground, lift your head up and then your
  • shoulders.
  • Pause for a second and slowly go down to the starting position.
  • Repeat this for 2-3 sets of 10 reps.

Variation: Keep your palms on your thighs and arms straight and 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.

3. Lying Leg Raise

Lying leg raise is a tad challenging exercise, especially 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.

lying leg raise

Steps To Do Lying Leg Raise
  • Lie down on your exercise mat with your hands on your either sides and palms facing down.
  • Point your toes out and raise both your legs up. Stop when they are at 90 degrees angle with the floor.
  • Slowly lower your legs and bring them back to the starting position.
  • Repeat this for 2-3 sets of 10 reps.

Variation: You can do alternate leg raises, which will also help shape up your inner thighs.

4. Plank

Plank helps to strengthen the core, improve posture, and reduce back pain. It reduces your tummy bulge and works on the rectus abdominis, internal and external obliques, transverse abdominis, arms, shoulders, quads, back, and hip muscles.

plank
Steps To Do Plank
  • Kneel down on your exercise mat.
  • Put your palms in front of you. Your palms must be flat on the mat, and arms straight (Cat Pose).
  • Bend down and place your forearms on the mat.
  • Extend your legs behind. Keep them straight, and the toes flexed.
  • Hold this pose for 10-20 seconds (or more) and feel your shoulders, core, and quads burn.
  • Release and repeat this 3 more times.

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

5. 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.

hanging ab curl

Steps To Do Hanging Ab Curl
  • Grip a pull-up bar and let your legs dangle. Make sure your legs are straight.
  • Exhale, bend your knees and pull your legs up towards your chest.
  • Inhale, slowly lower your legs, and bring them back to the starting position.
  • Do 2 sets of 10 reps.

Tip: You can use two stable chairs instead of a pull-up bar to do this exercise.

6. Arm Pull Over Straight-Leg Crunch

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

Arm Pull Over Straight-Leg Crunch

Steps To Do Arm Pull Over Straight-Leg Crunch
  • Lie down on your exercise mat. Make sure your legs are straight, and the arms are extended behind.
  • Pull up your legs at a 45-degree angle.
  • Raise your head and shoulders, bring your hands towards your feet, and move your legs up until they are at a
  • 90-degree angle with the ground.
  • Slowly release this pose and bring your hands and legs to the starting position.

Tip: You can use 10-pound dumbbells while doing this exercise.

7. Superwoman

This is a fun and very effective workout. It works on the hip flexors, glutes, lower abs, upper abs, quadriceps, and hamstrings.

Superwoman
Steps To Do Superwoman
  • Lie with your face down on the exercise mat. Your legs must be extended, and toes must point outward.
  • Keep your hands extended in the front. Make sure your palms are facing down.
  • Lift your legs and hands as if you are flying.
  • Hold the pose for 5 seconds and then release.
  • Do 2 sets of 10 reps to burn the calories.

Do these 7 exercises regularly, and you can see the difference in just a week. But, you should also complement exercise with good nutrition. So, here are 7 simple diet tips you should follow to sculpt your abs.

7 Simple Diet Tips – With Sample Diet Chart

1. Load Up On Lean Protein

Protein is the muscle’s food. Consume lean protein to help the muscles repair and rebuild as a lot of wear and tear occurs when you workout. Include foods like chicken breast, mushroom, lentils, fish, beans, soy, etc. to give your muscles the required nutrition.

2. Do Not Avoid Healthy Fats

Healthy fats will not make you gain weight. In fact, healthy fats help reduce inflammation and prevent inflammation-induced weight gain. Consume almonds, walnuts, macadamia nuts, pine nuts, avocado, fatty fish, chia seeds, flax seeds, pumpkin seeds, olive oil, cheese, dark chocolate, and eggs.

3. You Need The Dietary Fiber

We often think that we should completely avoid carbs to lose weight. But, that’s not true. You need the right type of carbs. Dietary fiber is a type of carb that cannot be digested by humans but aids weight loss by keeping you full for a longer duration and preventing fat absorption. Consume broccoli, flax seeds, prune, peaches, pear, apple, lima beans, black beans, figs, berries, oats bran, barley, green peas, guava, peach, Brussels sprouts, artichokes, pomegranate, kiwi, brown rice, beetroot, quinoa, acorn squash, etc.

4. Drink Up

Most of the times when you are thirsty but don’t drink water, you may think you are hungry and load up on calories. Moreover, not drinking enough water can prevent your cells from performing their functions, leading to slow metabolism, dehydration, constipation, and bloating. All these conditions can lead to stress and inflammation in the body. So, drink at least 2-3 liters of water per day. You can also have infused water, fresh fruit or vegetable juices or smoothies, coconut water, and buttermilk.

5. No Starving

If you think you will lose weight by starving yourself, you can’t. Not eating for a prolonged period may signal the body to shift to the starvation mode, and it will stop using any calories consumed as usable energy. The extra calories will get stored as fat, leading to weight gain. So, eat every 2-4 hours to keep your metabolism active and the cells functioning properly.

6. Consume Fat Burners

Some foods help burn the calories apart from providing the body with nutrition. Include fat burning foods to help you shed the fat, especially from your tummy area. Consume grapefruit, green tea, brown rice, quinoa, cayenne pepper, black pepper, celery, cinnamon, yogurt, low-fat milk, nuts, turmeric, dark chocolate, apple cider vinegar, spinach, cauliflower, garlic, peanut butter, etc.

7. Follow This Sample Diet Chart

  • 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 and butterless popcorn
  • Dinner (7:00 – 7:30 pm): Chicken/mushroom clear soup with lots of fiber-rich veggies/
    boiled black beans and blanched veggies

You now know what foods will best help you get those killer abs. But, the most important thing is to be able to maintain the weight loss and your six-pack abs. It would make no sense if you worked so hard and buried your prominent abs in a thick layer of fat.

7 Lifestyle Changes

Lifestyle changes help you beyond maintaining your six-pack abs. They give you an inner makeover. Once you get used to a new and better lifestyle, you will love the positive changes and not want to go back. So, here’s what you should do.

1. Stop Hitting Snooze

We all do it. Keep hitting the snooze button until it’s too late even to take a shower! But, if you want to retain your amazing abs, you must drag yourself out of bed. If you wake up early or say, at least 2 hours before you head out, you can do yoga or abs workout, prepare breakfast and lunch, and not look like you just rushed to work or school without brushing your hair.

2. Reduce Stress

Stress is harmful in many ways. When you are stressed, the hormone cortisol is released, which increases glucose levels in the blood and inhibits digestive functions. This leads to fat deposition in the abdominal area and, in some cases, insulin resistance and diabetes. Yoga, meditation, cardio, weight training, playing a sport, swimming, painting, reading books, traveling, listening to music, and even applying makeup for fun can help you reduce stress.

3. Don’t Miss This

You may not agree, but if you miss breakfast, you will feel hungry all day long. You need to have a substantial breakfast to help your body function normally. Include fiber, protein, and healthy fats in your breakfast to have a complete and balanced meal before you start your day.

4. Weekly Workout

Working out is essential if you want to maintain your abs. Work out at least 4 hours a week to keep yourself in shape. Do a mix of cardio, weights, and strength training to shed the fat and build lean muscle mass.

5. Build Social Support

Social support is the most important factor when it comes to weight loss or maintaining it. Start being around people who have lost weight or want to lose weight and are serious about it. You can learn a lot and stay motivated.

6. Avoid Junk

Wondering what to eat to get a six-pack for women? Irrespective of gender avoiding junk food is always right. High-carb, high-calorie, and zero nutritional value is what is known as junk food. It does nothing but harms your health. Avoid snacking on junk food, such as potato chip, fries, fried chicken, Indian fried snacks, etc., and also avoid midnight snacking. Believe me, if you stop eating junk, you will end up losing a lot of weight.

7. Share Your Calories

You may have a craving for a certain dessert or fried food. And, if you do decide to give in, share your dessert or fried food with your friends or spouse to consume fewer calories. Also, when you eat, use smaller bowls or plates to signal your brain that you are consuming enough and don’t require any more food.

Bottomline

There you go – the best 21 ways on how to get six-pack abs for women. You will look toned, fit, and your core strength will increase dramatically. So, start today and get those kickass abs. Because you are a go-getter, and nothing is more satisfying than winning the toughest ball game.

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