How to get (6 pack) abs for Women: Diet, Exercise and Lifestyle tips
Why men should have all the fun? Not to mention, six-pack abs are not a man thing anymore.
There are a lot of women who look gorgeous with six-pack abs such as Jennifer Lopez, Beyonce, Pinkett Smith, Ariana Grande, and others. Why shouldn’t we try!
There’s nothing hotter than a flat, six-pack abs and of course, it’s every women’s dream. That being said, it’s not so easy to get those sexy flat abs. It requires dedication, hard work, and a few lifestyle changes. You need not purposefully become a gym rat to get the six-pack abs.
Instead, a few modifications to your lifestyle and diet could give you the best and long-lasting results. Here are some of the tips for sculpting those abs of your dream.
Ways to get 6-pack abs for Women
- Best Abs workout for women
- Diet plan tips for six-pack abs
- Important Lifestyle Changes
1. Best Abs workout for women
It’s hard to get the six-pack abs without sweating out your body. As you already know, the fat stored around the stomach area is termed as “Stubborn belly fat” because it’s quite difficult to burn the excess fat in the belly area. But if you include these below-mentioned exercises in your daily routine, you could melt the fat and chisel your abs in no time.
Read more: The best Belly fat exercises to get in shape
a. Lift heavyweights
Strength training exercises are the best way to increase overall muscle mass. You must train at least four days a week by focusing on full-body moves. Building muscle mass will help to burn calories more efficaciously, resulting in abs definition. Therefore, try lifting heavy weights to raise your heart rate, cut down belly fat, and build up abs.
b. Crunches
There’s no scientific evidence that crunches reduce belly fat that covers your abs but it will strengthen your stomach muscles. Crunches, along with other abdominal exercises, build power in the belly muscles. In order, to burn belly fat, you need to do total-body cardio exercises which have the potential to burn calories stored as fat.
Steps to do Crunches
- Lie down on the mat with your back facing the floor
- Keep your knees bent and feet planted on the ground
- Place your hands on either side of your head to support the head
- Begin the movement by inhaling and curling up your shoulders at an angle of 30 degrees
- Exhale and go back to the starting position
- Repeat this for 2-3 sets of 10 reps
c. Squatting and lifting a weight
Like other strength training workouts, Squats require moving multiple joints and muscles, burning more fat. In addition, squatting burns fat and builds muscle. While light squatting develop power and strength, heavy squatting increases lean muscle mass, which thereby increases your ability to burn more calories.
Steps to do Squats
- Stand with the bar held on your upper-back and your head facing forward
- Squat down by pushing your knees side and move your hips back
- Break parallel by squatting down where your hips are lower than knees
- Then squat back while keeping knees out and chest up
- Repeat until you’ve done 5 reps
d. High Knee Taps
Jump training exercises like High knee taps will help strengthen your abdominal muscles and burns a lot of calories stored as fat. These High knee taps work your abdominal muscles, calves, hamstrings, and others as well. Such exercises are the quickest way to take inches off your waistline and move towards your goal even faster.
How to do High knee taps
- Stand erect and place your feet about hip-width apart
- Place your hands down facing the ground or simply on your hips
- Quickly drive up your right knee to the level it meets your right hand, and immediately bring back the right leg to the ground
- Similarly, perform with left leg, lifting it up quickly and then bringing back to the ground
- As you get a balance, you should perform this exercise as if you’re hopping
e. Russian Twists
Russian twists are the core carving exercises which can greatly help you with cutting down extra calories. You’ve to follow the right mix of exercise and diet to get the desired results. A Balanced diet and solid workout routine can tone your midsection perfectly.
How to do Russian Twists
- You need to sit down on the ground with your knees bent and place your heels about a foot from your butt
- Now, slowly recline backward until you feel pressure on your lower abs
- More importantly, keep your back straight and not curved
- Place your hands in front of your chest with one on top of the other
- Then twist slowly to the right by pulling your navel to your spine
- Inhale through center and rotate towards left. Now, this completes one full rep
- Do 16 full rotations from left to right in order to complete a set
f. Leg Raises
This is one of the challenging exercises if you’re overweight in your lower body region. Leg Raises are highly recommended if you want to lose weight from your belly area and carve the abs.
How to do Leg raises
- Lie down by facing your back on the ground and your hands on either side, palms facing down
- Now, raise your legs high to a 90 degrees angle with the floor
- Slowly lower your legs by getting them back to the surface
- Repeat this exercise for 2-3 sets of 10 reps. Hurray!
g. Hanging Curb Ab
This fun exercise can be more amusing if it’s done in the midst of a jungle. Just kidding! This exercise work on Lower ab muscles, inner abs, and transverse abs. It’s a great way to tone your abs.
How to do Hanging curb ab
- Grip a pull-up bar and let your legs dangle straight
- Now, by exhaling, bend your knees and pull up your legs towards the chest area
- Inhale, and slowly lower your legs
- Do this exercise for 2 sets of 10 reps
2. Diet plan tips for 6-pack abs
a. Up Your Protein Intake
Upping your protein intake can fight belly fat, support muscle growth, and promote weight loss to hit your goal. When you consume protein right after a workout, it helps with repairing muscles and rebuilding the muscle tissues. [1]
Moreover, consuming high-protein meals can keep you fuller for a long time thereby controls your appetite by promoting a healthy weight loss. [2][3]
Therefore, include lean protein foods such as Chicken breasts, Fish, Mushroom, Lentils, Soy, Beans, etc
b. Stay Hydrated
Staying well-hydrated increases your metabolism burns extra belly fat, and makes it easier to get flat abs. There is a research which shows that drinking water can also reduce your appetite and bump up weight loss. [4]
Additionally, if you don’t water, it can prevent cells from performing their functions, thus leads to constipation, bloating, dehydration and many more.
Therefore, gulp down at least 2-3 liters of water every day. If you’re so bored to drink water, gulp down fruit-infused drinks, vegetable juices, coconut water or fresh smoothies.
c. Stop starving
Starving is not your thing if you’re on a goal to hit 6-pack abs. You might think that starving could help you to burn excess calories but it won’t. Your body will stop using any calories further. Those extra calories will then get stored as fat resulting in stomach bloating. So, consume your 6 meals each day to keep your cells active and function normally.
d. Don’t avoid Fiber intake
You’re on a misconception if you think fiber foods or carbs can make your body gain weight. You need to munch on good carbs that aids in weight loss by keeping you fuller for a long duration. [5][6]
Dietary fiber can slow the digestion process of the stomach to keep you fuller for a long period. So, adding more high-fiber foods such as figs, broccoli, flax seeds, pear, apples, oats, barley, quinoa, brown rice, and etc into your diet is one of the simplest methods to promote weight loss and getting six-pack abs.
e. Do not neglect Fats
According to nutritionists, you must include required macronutrients such as proteins, good carbs, and good fats every day to maintain a healthy body and also if you’re a weight watcher. That being said, healthy fats can actually make you lose weight and reduce inflammation.
Consume healthy good fats like almonds, avocado, chia seeds, flax seeds, macadamia nuts, pumpkin seeds, cheese, dark chocolate, and others.
Read more: World’s Best Natural Fat Burners under 5 Bucks
3. Important Lifestyle Changes
a. Stop being a night owl
Late-night sleeping is not good for your health, body, and skin as well. But still, we all do it. Do you know you will gain weight when you sleep late? Yes, in order to retain your abs, you must hit the bed early. In addition, if you wake up early, you would get plenty of time to workout, consume pre and post-workout meals, drink detox drinks, and many more.
b. Reduce Stress
When your stressed, your body releases a stress-hormone known as “Cortisol”. It inhibits the digestive process and increases glucose levels in your body. This results in fat deposition in the abdominal region. Therefore, de-stress yourself by performing exercises, meditation, yoga, listening to music, traveling the world, or any other stuff that soothes your soul.
c. Avoid processed foods
You can cheat once a month or a week but not every day. Snacking on junk food doesn’t only damage your health, it also deposits a lot of fat in various parts of your body which becomes impossible to get rid of the fat.
Read more: Learn these Cheat meal strategies if you can’t avoid junk foods
d. Don’t skin Breakfast
A healthy nutritious breakfast is what you need to maintain a healthy and flawless body. This is the important meal of the day to help your body function normally. Include fiber-rich, protein-rich, and nutritious breakfasts which keep you fuller for a long period.
Up to the very end!
These are some of the awesome ways to get 6-pack abs for women. Brace your looks with sexy abs by following these important tips.
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