The Complete Guide To Get Six Pack Abs For Women

by | Exercise and Fitness

Jun 16, 2020

Six-pack abs are not for men alone any longer, nor are they confined to athletes, dancers, and celebrities. Getting a six-pack can be testing if you don’t know about the eating regimen and exercise you have to follow. Hence the lists of ways for women to get six-pack abs below.

Although it is proven that getting tight abs is more difficult for women than it is for men, don’t be discouraged. You can very much build up a flat, toned stomach without looking like a bodybuilder, by joining reasonable eating with some muscle-building exercise.

The Complete Guide For Women To Get Six Pack Abs

To make it easier, this article gives bit by bit tips on how women can get well-defined abs and maintain them. Continue reading!

10 Best Ways for Women to Get Six-Pack Abs Below

You can’t get six-pack abs without working your stomach muscles. You have to lose belly fat to carve your abs. Here are 10 different ways to do that:

1. Cardio and HIIT

To build 6-pack abs, you should initially burn the belly fat as mentioned before and there’s nothing better than cardio and HIIT to burn calories. Three hours of cardio and HIIT seven days can help shed a lot of fat from your whole body. You may try bicycling, running up the steps, skipping, running, playing a sport, swimming, going to the gym, HIIT, as well as Zumba.

2. Crunches

Crunches work the midriff of your stomach region or the rectus abdominis muscle. This is a compelling activity, to begin with, you need to strengthen your center.

How to do the Crunches:

  • Rest your back on the exercise mat.
  • Bend your knees and keep your feet level on the ground.
  • Place your hands on either side of your head to help its weight.
  • Twist-up at a point of 30° and breath out.
  • Breathe in and go down to the beginning position.
  • Repeat this for 2-3 sets of 10 reps each.

3. Bicycle Crunches 

Bicycle crunches help create the abs and further work on the quadriceps and hamstrings.

How to do the Bicycle Crunches:

  • Rest your back on the exercise mat.
  • Put your hands on both sides of your head to help its weight.
  • Curl up at an angle of 45°, breathe out, and curl to your right. Bring your right knee towards your chest and attempt to contact your right knee with your left elbow.
  • Turn your upper area to the left side. Lift your left knee towards your chest and attempt to contact your left knee with your right elbow.
  • Repeat this for 2-3 sets of 10 reps each.

4. Sit-Ups 

Sit-ups are like crunches and work on the rectus abdominis and outer obliques. This is perhaps the most ideal way for women to get six-pack abs.

How to do the Sit-Ups:

  • Bend your knees and keep your feet level on the ground.
  • Fold your knees at a 90° angle and keep your feet level on the floor.
  • Cross your hands on your chest so your palms are daintily positioned on the opposite shoulders.
  • Keep your mid-region busy and, maintaining your feet flat on the ground, lift your head and then your shoulders.
  • Hold the pose for a second and gradually go down to the beginning position.
  • Repeat this for 2-3 sets of 10 reps each.
  • For variation, keep your palms on your thighs and arms straight and then do multiple sit-ups. Let your palms slide up to your knees when you get up, and slide down when you return to the beginning position.

5. Hanging Ab Curl 

This is a fun and amazing exercise to condition your abs. It works on the lower stomach muscles, inner abs, and transverse abs.

How to do the Hanging Ab Curl:

  • Grasp a draw up bar and let your legs dangle. Ensure your legs are straight.
  • Breathe out, bend your knees, and pull your legs up towards your chest.
  • Breathe in, gradually bring down your legs, and take them back to the beginning position.
  • Do 2 sets of 10 reps each.

6. Leg Up Crunch 

This activity is a difficult variety of crunches and takes a shot at your lower and upper stomach.

How to do the Leg Up Crunch:

  • Rests on a mat, raise your legs at 90°, and broaden your hands over your head.
  • Crunch up and attempt to reach your knees or toes with your fingertips.
  • Rest back down and breathe in.
  • Breathe out and crunch up again.
  • Do 3 sets of 12 reps each.

7. Plank 

Planks help reinforce the core, improve posture, and decrease back pains. They lessen your belly bulge and work on the rectus abdominis, inner and outer obliques, transverse abdominis, arms, shoulders, quads, back, and hip muscles.

How to do the Plank:

  • Kneel down on your exercise mat.
  • Place your palms before you. Your palms must be level on the mat, and your arms ought to be straight (Cat Pose).
  • Stoop down and place your lower arms on the mat.
  • Gradually extend your legs behind. Keep them straight and flex your toes.
  • Hold this posture for 10-20 seconds (or more) and feel your shoulders, center, and quads burn.
  • Release and rehash these 3 more times.

Variety: You can do a side plank by resting on your side and then lift your body by supporting it with your lower arm and feet. 

8. Mountain Climbers 

The mountain climber routine impersonates the act of climbing a mountain. It helps burn the stomach fat and strengthen your center.

How to do the Mountain Climbers:

  • Get into a plank pose. Ensure your shoulders, elbows, and wrists are aligned.
  • Bend your right knee and bring it up to your chest. Place the foot back down.
  • Jump and raise your left foot off the floor as you place your right foot back.
  • Bend your left knee and bring it carefully to your chest.
  • Do this at a higher speed to feel the burn in your abs and thighs.
  • Do 3 sets of 20 reps each.

9. Arm Pull Over Straight-Leg Crunch 

This activity works on your lower core, and upper abs, hip flexors, and hamstrings.

How to do the Arm Pull Over Straight-Leg Crunch:

  • Rests on your exercise mat with your legs stretched up and your arms extended out over your head.
  • Lift your legs off the floor at a 45° point.
  • Lift your head and shoulders, bring your hands towards your feet, and move your legs until they are at a 90° point with the ground.
  • Gradually discharge this posture and take your hands and legs to the beginning position.

Tip: You can utilize a 2-pound dumbbell while doing this activity.

10. Lying Leg Raise 

Lying leg raise is somewhat a testing exercise if you are overweight in the lower body district. This activity is strongly recommended in the event that you need to shed pounds from your stomach and work on your abs.

How to do the Lying Leg Raise:

  • Rests on your exercise mat with your hands on either side with palms down.
  • Point your toes out and raise both your legs. Stop when they are at a 90° angle with the floor.
  • Gradually lower your legs and take them back to the beginning position.
  • Repeat this for 2-3 sets of 10 reps each.

Aside from working out, you should eat right to get 6-pack abs. Here are some eating routine tips you ought to follow to shape your abs.

Diet Tips and Sample Diet Chart for Six-Pack Abs


1. Example 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, and unsalted popcorn
  • Dinner (7:00–7:30 pm), Chicken/mushroom clear soup with lots of fiber-rich veggies/boiled black beans and blanched veggies

2. Don’t Skip Breakfast 

When you miss breakfast, you will feel hungry throughout the day. You should have a considerable breakfast to enable your body to work well. Incorporate fiber, protein, and healthy fats in your morning meal to have a total and well-balanced meal before you start your day. 

3. Load Up on Lean Protein 

Protein is nourishment for muscles. Devour lean protein to help fix and rebuild your muscles because lots of wear and tear happens when you work out. Incorporate nourishments like chicken bosom, mushroom, lentils, fish, beans, and soy in your eating routine to give your muscles the necessary sustenance. 

4. Do Not Avoid Healthy Fats 

Healthy fats don’t make you put on weight. Healthy fats help decrease inflammation and prevent irritation prompted by weight gain. Eat almonds, walnuts, macadamia nuts, pine nuts, avocado, fatty fish, chia seeds, flaxseeds, pumpkin seeds, olive oil, cheese, dark chocolate, and eggs. 

5. Don’t Be Put off By Protein Shakes Ads. 

They may be promoted with pictures of huge men with undulating muscles, however, don’t be put off by that, protein shakes can be valuable for anybody and they won’t transform you into incredible hulk! Drinking a protein shake, a couple of times each week will care for the development of your muscles and have even been proven to aid weight reduction. 

6. Share Your Calories 

You may have a craving for a specific treat, dessert, or fried food. If you decide to indulge, share your sweet or fried food with your friends or partner. That way, you are likely to eat fewer calories. Additionally, when you eat, utilize smaller dishes or plates. 

7. You Need the Dietary Fiber 

We often think that we have to keep away from carbs to get in shape. In any case, that is false. You need the correct kind of carbs. Dietary fiber is a kind of carb that can’t be processed by people, however, it helps weight reduction by keeping you full for a long time and prevents fat assimilation. eat 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, and acorn squash. 

8. Stop Fixating About Calories 

To shed weight, you have to burn a large number of calories than you eat, but that doesn’t mean losing calories without more exercise. It is better to fill up on the correct sort of food and level up your exercise routine than it is to count the calories in every piece of food that you eat. 

9. Do No Starving Yourself 

Try not to starve yourself or attempt to live off a minimal amount of food because you will need the vitality to work out and to create lean muscle. You’re going to require protein and carbs in your eating routine, so don’t skip or hold back on meals. 

10. Eat Fresh Fruits and Vegetables

Fresh fruits and vegetables

Another tip on how to get six pack abs is to eat lots of fresh fruit and vegetables. Fruits and vegetables will give you the energy you need to get through daily routines and will assist you with expanding your activity levels. Five portions every day are what specialists recommend, that is five portions of fruit or vegetables, consistently. 

11. Don’t Totally Cut Out Dairy Foods 

We all are aware that dairy food can be high in calories, however, don’t remove it totally. Dairy items are an incredible source of calcium and, studies have indicated that, if you don’t get enough calcium, your body will begin to accumulate continuous fat. 

12. Eat More Fibre 

The next good tip on how to get six pack abs is to ingest more fiber. Simply exchanging your decision of bread and pasta for whole-grain can have a major effect on your body. Whole grain nourishments contain a greater number of supplements than processed foods do, they will give you more energy, and they will keep you feeling full for a longer duration. 

13. Leave Out the Fast Foods! 

One meal from a fast-food joint can contain all the calories that you ought to eat for the entire day. And you’ll still feel hungry later on! Try to prepare your meals at home. That way you can control how many calories go into your body. 

14. Drink Up

Drink water to lose weight

Ordinarily, when you are parched but do not drink water, you may think you are hungry and binge on calories. Also, not drinking enough water can keep your cells from playing out their capacities, prompting slow metabolism, lack of hydration, constipation, and swelling. Drink at least 2-3 liters of water every day. You can likewise drink infused water, fresh fruit or vegetable juices, smoothies, coconut water, and buttermilk. 

15. Eat After Every Work Out 

Feed your muscles straight after an exercise, this will assist them with recouping and development. A dish of high protein nourishments, like lean meat, fish, or poultry, alongside starches, will rapidly renew your vitality levels and it will be absorbed into the muscles. 

16. Consume Fat Burners 

Some food sources help burn calories apart from sustaining your body. Incorporate fat-burning nourishments in your eating regimen to assist you with shedding fat. Eat more of grapefruit, green tea, brown rice, quinoa, cayenne pepper, dark pepper, celery, cinnamon, yogurt, low-fat milk, nuts, turmeric, brown chocolate, apple juice vinegar, spinach, cauliflower, garlic, and peanut butter.

You now know what foods will best help you get six-pack 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 

Lifestyle changes help you beyond keeping up your lean abs. They give you an internal makeover. When you become acclimated to a better way of life, you will adore the positive changes. This is what you ought to do: 

1. Stop Hitting Snooze

If you intend to keep your astounding abs, you should drag yourself up from the bed and stop hitting the snooze button on your alarm. Try to get up ahead of schedule at least 2 hours before you think of heading out. That way, you can do yoga/abs exercise, get breakfast and lunch ready, and not be in a hurry. 

2. Forget about the miracle pills and potions! 

The only way you are going to get a flat, toned belly is to eat right and work out. Therefore, forget all the internet ads for miracle flat belly potions because even if they work, you will only end up with a flabby belly! 

3. How to get six-pack abs? Pick up the walking pace 

If you don’t feel you’re prepared for running yet, simply picking the pace that you walk can have a similar kind of effect. For it truly to have an impact, you should walk fast, that way, the heart beats quicker. At the end of it, if you’re not breathing fast, it means you’re not strolling fast enough. 


4. Take the stairs

You can work to get six-pack abs, even when you are up and about. Rather than using a lift, use the stairwell and, take them fast. Few straightforward attempts like this can have a significant effect, without even going close to a gym. 

5. Exercise regularly

6 Ways To Work Out With Household Items

Another suggestion on how to get six pack abs is to exercise regularly. Sadly, there is no speedy method to a fantastic ab, and one session of crunches will not guarantee a leveled stomach. set aside a consistent period for your exercise and stick to it! Only your determination will bring results.

6. Get an exercise buddy

Working out all alone can get exhausting. It will be an incredible help if you can find a companion to exercise with. That way you can help inspire one another and even put forth a friendly competition to keep tabs on your attempts and efforts. 

7. Reduce Stress

Stress is unsafe for numerous reasons. At the point when you are stressed, the hormone cortisol is discharged, which expands the glucose levels in your blood and causes increased appetite. This prompts fat settlement in the stomach region and, at times, insulin resistance and diabetes. 


Yoga, meditation, cardio, weight training, playing a game, swimming, painting, books, travel, music, and even applying cosmetics for no particular reason can help decrease pressure. 

8. Weekly Workout

Working out is vital if you need to maintain your abs. Work out for at least 4 hours per week to keep yourself fit as a fiddle. Do a blend of cardio, weight lifting, and strength training to shed the fat and build lean muscle.

In conclusion, getting well-defined abs isn’t difficult if you set your mind at it. Remain focused and stick to a low-calorie, balanced eating regimen, exercise frequently, and keep up a decent way of life.


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