How Women Can Get Six Pack Abs – Beginner’s Workout And Diet

Bicycle crunches help build the abs and also work on the quadriceps and hamstrings.

Steps To Do Bicycle Crunches

1. Lie down on your back on the exercise mat.
2. Place your hands on either side of your head to support its weight.
3. Curl up at an angle of 45°, 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 each.

4. Sit-Ups

Sit-ups are similar to crunches and work on the rectus abdominis and external obliques  and help in the abdominal strengthening for women. This is an effective oblique exercise for women to get six-pack abs.

Steps To Do Sit-Ups

1. Lie down on your back on the exercise mat.
2. Bend your knees at a 90° angle 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 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 each.

Variation: Keep your palms on your thighs and arms straight and then 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. Here are a few more sit-ups variations.

5. Lying Leg Raise

Lying leg raise is a bit challenging exercise if you are overweight in the lower body region. This exercise is highly recommended for female core conditioning and carving your abs.

Steps To Do Lying Leg Raise

1. Lie down on your exercise mat with your hands on either side and palms facing down.
2. Point your toes out and raise both your legs. Stop when they are at a 90° 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 each.

6. Leg Up Crunch