Women's Fitness
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Women’s Fitness: How To Get Six Pack Abs at Home

Women's Fitness

Sexy, tight abs are the most desirable and sought-after thing for everyone. Unfortunately, females have it hard-hitting as compared to males. On the biological level, women have a tougher time building certain sorts of immense muscle as compared to men.

Females also have a tendency to carry extra body fat than men, which hides their abdominal muscles. Although some females may feel hesitant to perform muscle-building workouts for a fear that they will become muscle-bound or bulky. On the other hand, some females dream of it!

If you are among the ones who are being afraid in this case, let me tell you that with the help of a smart combination of ab exercises, diet, and gym equipments, females can sculpt beautiful, strong core muscles and also ab without looking like a man.

So, in this article below, let’s know, how to get abs female at home…

Diet Tips For Losing Body Fat

 Women's Fitness

Only six-pack abs exercises are not sufficient if you want to build core muscles and abs. To get that, you will have to incorporate a proper diet plan as well as you will have to follow a few tips.

These tips will make things easier for you and help you to lose weight, burn fat (belly fat), your abdominal fat, and finally with abs building.

Include Healthy Fats In Your Diet

Many of us have a misconception that having any type of fat will make us gain weight. Well, that’s not true! Very few people know that healthy fats don’t make us gain weight.

Rather, healthy fats help us to reduce inflammation as well as prevent weight gain. You can include the following healthy fats in your daily diet…

  • Almonds
  • Avocado
  • Cheese
  • Eggs
  • Macadamia nuts
  • Dark chocolate
  • Walnuts
  • Pine nuts
  • Chia seeds
  • Fatty fish
  • Flax seeds
  • Olive oil
  • And pumpkin seeds

Do Not Starve Yourself

In case you think that you’ll lose weight by just starving, then you’re wrong. Not eating anything for a long time may indicate the body to move to hunger mode, and thus, it will stop utilizing any calories in your body as usable energy.

As a result, your body stores these extra calories as fat. And this process leads you to gain weight. That’s why eat in small amounts every 2 to 4 hours and keep your cells functioning appropriately and the metabolism active.

Load Up Your Diet With Lean Proteins

Protein is nourishment for muscles. Eat lean proteins to help rebuild and repair your muscles since a lot of deterioration takes place when you do exercises.

You can include the following foods in your diet plan to provide your muscles sufficient nutrition that it needs.

Chicken breast

Fish

Lentils

Mushroom

Soy

And Beans.

Drink Up

Generally, when you’re thirsty but do not drink water, you might think you’re hungry and thus end up loading up on extra calories.

Furthermore, not drinking sufficient water can stop your cells from executing their roles. This will lead your body to dehydration, slow metabolism, bloating, and constipation. Drink no less than 3-4 liters of water each day. You may also have

  • Infused water
  • Smoothies
  • Fresh fruit juices
  • Vegetable juices
  • Buttermilk
  • and Coconut water.

Have A Balanced Diet:

For losing weight, you must have a balanced diet plan. Take fewer calories and try to burn more calories for a healthy weight loss and abs building. Healthy eating with lean protein will help you to build muscle with sculpted abs.

How To Get Abs Female At Home:5 Best Entire Core Exercises

 Women's Fitness

For many females, getting Abs isn’t an easy deed. Males’ and females’ muscles are not knowingly different, but females have a tendency to be wider in their pelvis and also have an extended waist. This makes it challenging for females to get firm, flat, and amazing abs.

But getting visible abdominal muscles is not impossible. You will need to oblige to doing more exercise than only doing sit-ups. The top abdominal workouts for females target 4 muscle groups in the core. So, let’s now know which exercises will help you to get abs…

Crunches for Six Pack

 Women's Fitness

Crunches work on your abdominal area’s mid-section or your rectus abdominis muscle. This’s an effective workout to begin in case you wish to strengthen the core muscles.

Step-By-Step Guide
  • At first, lie down on the mat on your back
  • Bend the knees to keep the feet flat and touching the ground
  • Now, place the hands by the sides of your head and support your head’s weight
  • Then, curl up at a 30° angle as well as exhale at the same time
  • Inhale to go down and get back to your starting position
  • In this way, repeat this process for 2 to 3 sets (10 reps each).

Sit-Ups

 Women's Fitness

Sit-up exercise is pretty much similar to the crunches and thus it works on the external oblique muscle and rectus abdominis. This one is among the best workouts to get six-pack abs.

Step-By-Step Guide
  • Lie down on the mat on your back
  • Bend the knees at an angle of 90° to keep the feet flat on the floor
  • Cross hands to place them on chest and place then palms lightly on your opposite shoulders
  • Now, keep the abdomen engaged at the same time keep the feet flat on the ground,
  • Then, lift your head and shoulders off the ground
  • Stay in this position for a few seconds
  • Now slowly get back to your starting position
  • Finally, repeat this process for 2 to 3 sets (10 reps each).

Bicycle Crunches

 Women's Fitness

Bicycle crunches will help you to build abs as well as work on the hamstrings and quadriceps too.

Step-By-Step Guide
  • Lie down on the mat on your back
  • Place hands on either side of the head and support your head’s weight
  • Now, curl up at 45°angle and exhale to twist your right side
  • Bring right knee near your chest as well as try to touch the right knee with left elbow
  • Now, turn the upper body to your left side
  • Bring the left knee near your chest as well as try to touch the left knee with the right elbow.
  • Finally, repeat this process for 2 to 3 sets (10 reps each).

Plank Position

Women's Fitness 

Planks reduce the tummy bulge as well as work on your rectus abdominis, both internal & external obliques muscles, arms, transverse abdominis, hip muscles, back, quads, and shoulders. This is the best way to get abs female at home.

Step-By-Step Guide
  • At first, kneel on the mat
  • Now, place the palms flat on your exercise mat and keep your arms straight
  • Bend down to place the forearms on your exercise mat
  • Then, extend the legs behind
  • Try to keep your legs straight as well as flex the toes
  • Stay in this position for at least about 25 to 30 seconds to feel your core, quads, and shoulders burn.
  • Finally, get back to your starting position and then repeat it at least 3 times

Mountain Climbers

 Women's Fitness

This exercise imitates the movement of a mountain climber climbing the mountain. The mountain climber exercise helps to burn belly fat as well as strengthen your core muscles.

Step-By-Step Guide
  • Get into the plank position
  • Align your elbows, wrists, and shoulders
  • Bend the right knee to bring it towards your chest
  • Then place the right foot back down
  • Hop while placing the right foot back and raise the left foot
  • Bend the left knee to bring it towards your chest
  • Try to do this at an advanced speed and feel the burn in your thighs and abs.
  • Finally, repeat this process for 2 to 3 sets (10 reps each).

Conclusion

There are much more things to do in order to get six-pack abs at home than simply performing a few planks, sit-ups, or crunches each day.

Rather, it needs maintaining a full-of-life lifestyle and following a good diet plan to achieve the goals.

So, make a few simple adjustments in your everyday routine to get you six-pack abs as well as improve your healthiness all at once.

FAQ:

Q. How do I get ABS as a woman?
  1. To get abs as a woman you have to follow a healthy diet and do daily exercises with the help of an ace-certified personal trainer.
Q. How long does it take to get abs for a female?
  1. It takes around 6 months to 1 year for females to get 6-pack abs. However, it depends on the woman’s genetics, medical history, present body weight, and loyalty to the diet plan.

 

 

 

 

 

 

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