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 exercise you have to follow. Hence the lists of ways for women to get six-pack abs are 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.
To make it easier, this article gives bit-by-bit tips on how women can get well-defined abs and maintain them.
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:
- Rest 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 lifting 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, upper abs, hip flexors, and hamstrings.
How to do the Arm Pull Over Straight-Leg Crunch:
- Rest 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:
- Rest 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.
