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

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.

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.

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.