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

This exercise is a challenging variation of crunches and works on your lower and upper abs.

Steps To Do Leg Up Crunch

1. Lie down on a mat, raise your legs at 90°, and extend your hands over your head.
2. Crunch up and try to touch your knees or toes with your fingertips.
3. Come back down and inhale.
4. Exhale and crunch up.
5. Do 3 sets of 12 reps each.

7. Plank

Planks help strengthen the core, improve posture, and reduce back pain. They reduce your tummy bulge and work on the rectus abdominis, internal and external oblique muscles, transverse abdominis, arms, shoulders, quads, back, and hip muscles.

Steps To Do Plank

1. Kneel down on your exercise mat.
2. Place your palms in front of you. Your palms must be flat on the mat, and your arms should be straight (Cat Pose).
3. Bend down and place your forearms on the mat.
4. Extend your legs behind. Keep them straight and flex your toes.
5. Hold this pose for 10-20 seconds (or more) and feel your shoulders, core, and quads burn.
6. Release and repeat this 3 more times.

Variation: You can do a side plank by lying down on your side and then lifting your body by supporting it with your forearm and feet.

8. Mountain Climbers

The mountain climber exercise mimics the movement of climbing a mountain. It helps in belly fat loss for women and strengthens your core.

Steps To Do Mountain Climbers

1. Get into a plank pose. Make sure your shoulders, elbows, and wrists are aligned.
2. Bend your right knee and bring it close to your chest. Place your right foot back down.
3. As you place your right foot back, hop, and raise your left foot off the floor.
4. Bend your left knee and bring it close to your chest.
5. Do this at a higher speed to feel the burn in your abs and thighs.
6. Do 3 sets of 20 reps each.

9. Hanging Ab Curl

This is an amazing and fun exercise to tone your abs. It works on the lower ab muscles, inner abs, and transverse abs

Steps To Do Hanging Ab Curl

1. Grip a pull-up bar and let your legs dangle. Make sure your legs are straight.
2. Exhale, bend your knees and pull your legs up towards your chest.
3. Inhale, slowly lower your legs, and bring them back to the starting position.
4. Do 2 sets of 10 reps each.

10. Arm Pull Over Straight-Leg Crunch

This exercise works on your lower, middle, and upper abs, hip flexors, and hamstrings.

Steps To Do Arm Pull Over Straight-Leg Crunch

1. Lie down on your exercise mat with legs stretched out and your arms extended over your head.
2. Lift your legs off the floor at a 45° angle.
3. Lift your head and shoulders, bring your hands towards your feet, and move your legs up until they are at a 90° angle with the ground.
4. Slowly release this pose and bring your hands and legs to the starting position.

Tip: You can use 2-pound dumbbells while doing this exercise. You may also do these exercises to reduce lower belly fat.

Apart from this women’s fitness regimen for a flat stomach, you must eat right to get 6-pack abs. Here are some diet tips to follow for sculpting abs for women.

Diet Tips And Sample Diet Chart For Six-Pack Abs