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21 Simple Ways To Get Six Pack Abs For Women

by
ISSA Certified Specialist in Fitness & Nutrition
21 Simple Ways To Get Six Pack Abs For Women September 20, 2017

A flat, sexy tummy is every woman’s dream. And there’s nothing hotter than a set of badass six-pack abs. No, six-pack abs are not a “man thing” anymore. Take a look at Gigi Hadid, Kendall Jenner, and Jennifer Lopez. Even a little peek-a-boo of their tummy shows their chiseled abs, which do more than just amplify their X factor. 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. Let’s begin!

At A Glance – 21 Ways To Get Six Pack Abs For Women

  1. 7 Best Abs Workout For Women
  2. 7 Simple Diet Tips – With Sample Diet Chart
  3. 7 Doable Lifestyle Changes

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-

Image: Shutterstock

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. Here’s how you should do it.

Steps To Do Crunches
  1. Lie down on your back on the exercise mat.
  2. Flex 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. Now, curl up at an angle of 30 degrees and exhale.
  5. Inhale and go down to the starting position.
  6. Repeat this for 2-3 sets of 10 reps.
Crunches Variations
a. Side Crunches

Side crunches help to tone and build the obliques – the muscles that run diagonally from the upper hip bone to the four lower ribs. Here are the steps.

Steps To Do Side Crunches
  1. Lie down on your back on the exercise mat.
  2. Flex 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 degrees, exhale, and twist to your right as if you are trying to touch the right knee.
  5. Inhale and go down to the starting position.
  6. Curl up at an angle of 30 degrees, exhale, and twist to your left as if you are trying to touch the left knee.
  7. Inhale and go down to the starting position.
  8. Repeat this for 2-3 sets of 10 reps.
b. Bicycle Crunches

Bicycle crunches help to build the abs and also work on the quadriceps and hamstrings. Here are the steps.

Steps To Do Bicycle Crunches
  1. Lie down on your exercise mat, face up.
  2. Place your hands on either side of your head to support its weight.
  3. Curl up at an angle of 45 degrees, 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.

[ Read: Types Of Crunches And Their Benefits ]

2. Sit-Ups

Sit-Ups

Image: Shutterstock

Sit-ups are similar to crunches and work on the rectus abdominis and external obliques. This is one of the best way to get a six pack for women. Here’s how you can do sit-ups.

Steps To Do Sit-Ups
  1. Lie down on your back on the exercise mat.
  2. Flex your knees at an angle of 90 degrees 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 up 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.

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

Image: Shutterstock

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. Here’s how you should do it.

Steps To Do Lying Leg Raise
  1. Lie down on your exercise mat with your hands on your either sides and palms facing down.
  2. Point your toes out and raise both your legs up. Stop when they are at 90 degrees 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.

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

4. Plank

Plank

Image: Shutterstock

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. Here’s how to do the plank correctly.

Steps To Do Plank
  1. Kneel down on your exercise mat.
  2. Put your palms in front of you. Your palms must be flat on the mat, and arms straight (Cat Pose).
  3. Bend down and place your forearms on the mat.
  4. Extend your legs behind. Keep them straight, and the toes flexed.
  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 up your body by supporting it with your forearm and feet.

5. Hanging Ab Curl

Hanging-Ab-Curl

Image: Shutterstock

This is an amazing and fun exercise to tone your abs. It works on the lower ab muscles, inner abs, and transverse abs. Here’s how you should do it.

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.

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

6. Arm Pull Over Straight Leg Crunch

Arm-Pull-Over-Straight-Leg-Crunch

Image: Shutterstock

This exercise works on your lower, middle, and upper abs, hip flexors, and hamstrings. Here’s how you should do it.

Steps To Do Arm Pull Over Straight Leg Crunch
  1. Lie down on your exercise mat. Make sure your legs are straight, and the arms are extended behind.
  2. Pull up your legs at a 45-degree angle.
  3. 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.
  4. 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

Superwoman

Image: Shutterstock

This is a fun and very effective workout. It works on the hip flexors, glutes, lower abs, upper abs, quadriceps, and hamstrings. Here’s how you should do it.

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

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7 Simple Diet Tips – With Sample Diet Chart

7-Simple-Diet-Tips

Image: Shutterstock

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.

[ Read: Serious Side Effects Of Starving ]

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

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 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. So, let me tell you how you can prevent that from happening.

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7 Doable Lifestyle Changes

7-Doable-Lifestyle-Changes

Image: Shutterstock

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 harm 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.

[ Read: Top 10 Reasons Why You Should Stop Eating Junk Food ]

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.

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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. Good luck!

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Profile photo of Charushila Biswas
Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.
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