How Women Can Get Six Pack Abs (Beginner’s Exercise And Diet)

How Women Can Get Six Pack Abs (Beginner’s Exercise And Diet)

It’s not necessary to be famous or to be an athlete. Even though it can be difficult for women to have toned midriffs, you can achieve those six-pack abs with the appropriate diet, exercise, and perseverance. The greatest workouts are listed in this post to help ladies learn how to acquire six-pack abs. In addition, you can use the nutrition and lifestyle suggestions we’ve provided to keep a fit and toned figure. So why are you still waiting? To read, scroll down!

10 Best Workouts For Women To Get Six Pack Abs

You cannot get six-pack abs without working your ab muscles. You need to lose belly fat to chisel your abs. Here are 10 ways to do that:

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.
You can challenge yourself by putting a weight on your chest during leg crunch exercise to build core strength.

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 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.
You can practice sliding mountain climbers by placing your feet on a towel or disk and starting from the plank position. Speed up the movement to engage your core.

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.

Apart from exercising, you must eat right to get 6-pack abs. Here are some diet tips you should follow to sculpt your abs.

Diet Tips And Sample Diet Chart For Six-Pack Abs

1. Sample Diet Chart For Six Pack Abs

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

Here are some more diet tips.

2. Load Up On Lean Protein

You don’t have to be a famous athlete or both. Although it can be challenging for women to have toned midriffs, with the right diet, exercise, and persistence, you can get those six-pack abs. In this article, the best exercises for women to learn how to get six-pack abs are described. Additionally, you may maintain a trim and fit figure by using the nutrition and lifestyle advice we’ve given. Why then are you still holding out? Read by scrolling down!

3. Do Not Avoid Healthy Fats

Healthy fats do not cause weight gain. Healthy fats aid in reducing inflammation and preventing weight gain brought on by inflammation. Consume avocado, fatty fish, chia, flax, and pumpkin seeds, as well as cheese, dark chocolate, eggs, walnuts, macadamia, and pine nuts.

4. You Need Dietary Fiber

We frequently believe that in order to reduce weight, we must avoid carbs. However, that is untrue. You require the correct kind of carbohydrates. Dietary fiber, a kind of carbohydrate ineffective for human digestion, promotes weight reduction by prolonging satiety and reducing fat absorption. Broccoli, flax seeds, prunes, peaches, pears, apples, lima beans, black beans, figs, berries, oat bran, barley, green peas, guava, peaches, Brussels sprouts, artichokes, pomegranate, kiwi, brown rice, beetroot, quinoa, and acorn squash should all be consumed.

5. Drink Up

Usually, 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 (6). Drink at least 2-3 liters of water per day. You can also drink infused water, fresh fruit or vegetable juices, smoothies, coconut water, and buttermilk.

6. No Starving

If you think you will lose weight by starving yourself, you are mistaken. 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. Eat every 2-4 hours to keep your metabolism active and the cells functioning properly.

7. Consume Fat Burners

Some foods help burn calories apart from nourishing your body. Include fat-burning foods in your diet to help you shed fat. 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, and peanut butter. Here’s a list of other foods to eat to get six-pack abs.

Brooke Cavalla, a Certified Prenatal/Postnatal Exercise Specialist, says, “Coffee itself is not directly related to sculpting a 6-pack. It certainly can help boost energy levels and give you a little more “push” during your workouts, which is what helps you burn and get 6-pack abs. When coupled with regular exercise and healthy eating habits, coffee can help give your workouts an extra boost.”

She adds, “There has been some research to suggest that caffeine, the main ingredient in coffee, can help boost your resting metabolic rate (RMR) and reduce hunger signals. RMR is the rate at which your body burns calories.”

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.  Here’s how you can maintain your hard-earned six-pack abs.

Lifestyle Changes To Maintain Six Pack Abs

Changes in your way of life benefit you beyond just keeping your abs in shape. They transform your inner self. You’ll appreciate the positive changes as you become adjusted to a new, healthier lifestyle and won’t want to go back. What you ought to do is:

1. Stop Hitting Snooze

Keep pressing the snooze button until it’s too late to even take a shower — we’ve all done it! However, you must force yourself out of bed if you want to keep your incredible abs. You can perform yoga or an abdominal workout, prepare breakfast and lunch, and avoid seeming hurried to work or school if you get up early or, let’s say, at least two hours before you need to go.

2. Reduce Stress

In many respects, stress is damaging. The hormone cortisol is released while you’re under stress, which raises your blood sugar levels and makes you feel more hungry. This results in the accumulation of belly fat and, in certain circumstances, insulin resistance and diabetes. Stress-reduction techniques include yoga, meditation, aerobics, weight training, sports, swimming, painting, reading, traveling, listening to music, and even playing with makeup.

3. Don’t Skip Breakfast

You will be ravenous all day if you skip breakfast. For your body to function normally, you need to have a hearty breakfast. To have a full and balanced breakfast before you start your day, include fiber, protein, and healthy fats.

4. Avoid Junk

What should you consume to get a six-pack? Skip the fast food. Foods that are high in calories, carbs, and nutritionless are junk foods. Your health is the only thing they accomplish. Steer clear of eating unhealthy snacks like potato chips, fries, fried chicken, Indian fried foods, etc. Avoid eating at midnight as well.

5. Weekly Workout

If you want to keep your abs, you must exercise. Maintaining your fitness requires at least 4 hours of exercise every week. To burn fat and develop lean muscle mass, combine strength training with cardio exercises.

6. Build Social Support

The most crucial element in achieving or maintaining weight loss is social support. Associate with others who are committed to losing weight and who have either done so or aspire to do so. They can teach you a lot and help you stay motivated.

7. Share Your Calories

You might be hankering over a certain dessert or fried meal. To consume less calories, if you do decide to give in, split your dessert or fried food with your friends or partner. Use smaller bowls or plates when you eat to let your brain know that you’ve had enough and don’t need any more food.

Infographic: Halasana For Six-Pack Abs

The yoga position halasana is great for strengthening your abdominal muscles. Additionally, it strengthens your shoulders and arms and aids with the relief of neck stiffness. Additionally, performing this pose may increase joint mobility. Look at the

See the infographic below to find out how to perform Halasana for six-pack abs.

Illustration: StyleCraze Design Team

If you want to see the improvement for yourself, incorporate the aforementioned wellness and exercise advice for women to acquire a six-pack. Exercises that can help you lose weight, tone your abs, and develop a strong core include crunches, planks, mountain climbers, and hanging ab curls. You’ll rapidly notice a difference if you combine this with a balanced diet and an active lifestyle.



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