Six-pack abs are not a “man thing” anymore. Neither are they restricted to athletes, dancers, and celebs. You too can get sculpted abs. But, getting a six-pack can be challenging if you are not sure about the diet and workout you need to follow. To make it easier for you, this article provides the best tips on how women can get six-pack abs and maintain them. Keep reading!
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.
Do the following workout two to three times per week, leaving 48 hours in between each session.
Extended Crunch on Ball, Part 1:
How to:
- Position your upper back against a stability ball with your thighs parallel to the ground and feet flat on the floor.
- Extend both arms behind your head [A].
- Contract your abs and lift your back from the ball [B].
Extended Crunch on Ball, Part 2:
How to:
- Bend your right elbow, bringing your arm to your side, then reach your left arm across your body [C].
- Reverse, then repeat with your opposite arm.
- Do three sets of 10 reps on each side.
Russian Twist:
How to:
- Place your back against the top of a stability ball; your knees should be bent to 90 degrees and your feet flat on the floor.
- Hold a three- to six-pound medicine ball over your chest with extended arms [A].
- Rotate through your core to direct the ball towards the left; the ball should remain in the same position relative to your chest throughout each rep [B].
- Slowly reverse to return to the start, then repeat on your opposite side to complete one rep.
- Do three sets of 10 to 12 reps in total.
Medicine Ball Woodchop:
How to:
- Stand with your feet wider than shoulder-width apart.
- Hold a three- to six-pound medicine ball with both hands and extend your arms up and to the left as shown [A].
- Contract your core as you twist through your waist to direct the ball to the outside of your right knee [B].
- Reverse to return to the start.
- Aim for three sets of 12 reps on each side.
Bent-Leg Side Plank:
How to:
- Begin by lying on your right side with your right knee bent to 90 degrees on the floor. (Your foot should be behind you.)
- Place your right palm and forearm flat on the floor as shown, then lift your left leg from the ground.
- Hold this position for 30 seconds, rest, then repeat on the other side.
- Complete this move a total of three times on each side.
Side-Lying Oblique Crunch:
How to:
- Lie on your right side with your legs stacked and your right arm extended beside your ear [A].
- Contract your abs and simultaneously lift your right arm and legs from the floor, supporting yourself with your left arm [B].
- Hold for one count before lowering back to the start.
- Do three sets of 10 reps on each side.
Leg Lift And Lower:
How to:
- Lie faceup on a mat with your arms extended at your sides.
- Bend your knees and lift your legs so that your knees are over your hips and your calves are parallel to the floor.
- Keeping contact between your lower back and the floor, slowly lower your feet towards the ground, maintaining the same 90-degree bend in your knees as you go.
- Make sure you stop before your toes touch the ground.
- Return to the start, and repeat for three sets of 15 reps.
