Abs For Female: The Easy and Quicker Way
The Only Guide You'll Ever Need to Finally Get and Keep Abs
Ladies! Six-pack, here you come!
As a fitness consultant, the question I get asked more than any other is: “What’s the best exercise to get a six-pack?” I’ve been around and worked with many women who are super lean and fit but still have a noticeable pooch. There are a lot of factors at play that all have to come together to give you tight, toned abs, so I created a bespoke system with an action plan I like to refer to as the "Mother of Abs." Drumroll please!
Are you ready to say goodbye to that stubborn belly pooch and proudly give birth to sculpted abs? Now this ultimate guide is for you to help you achieve your goals quicker and easier than ever before!
First, consultation with an Expert:
Consult with an expert to discuss and understand your goals, exercise history, and any health concerns. This conversation can as well include goal setting, health screening and physical assessment:
Secondly, I choose Total-Body Strength Training
This is the first tool in your toolbox to sculpt that six-pack and reduce belly fat. Why is total-body strength training important? Since more muscle means lower levels of cortisol (a hormone related to stress), more stable blood sugar levels, and better carbohydrate management. All of this means a leaner tummy for you.
Dedicate two 35-minute sessions per week to target all major muscle groups, including legs, back, chest, shoulders, and arms. Need a workout plan to get started? Check out the one I've designed just for you below.
Session 1:
Warm-up (5 minutes):
Jogging in place or brisk walking for 5 minutes to increase heart rate and warm up muscles.
Legs:
Squats: 3 sets of 12 reps
Lunges: 3 sets of 10 reps per leg
Deadlifts: 3 sets of 10 reps
Back:
Bent-over Rows: 3 sets of 12 reps
Pull-ups or Lat Pulldowns: 3 sets of 10 reps
Superman: 3 sets of 12 reps
Chest:
Push-ups: 3 sets of 12 reps
Chest Press (with dumbbells or resistance bands): 3 sets of 10 reps
Chest Flyes: 3 sets of 10 reps
Cool Down and Stretch (5 minutes):
Stretching major muscle groups, holding each stretch for 20-30 seconds.
Session 2:
Warm-up (5 minutes):
Jumping jacks or high knees for 5 minutes to get the blood flowing and warm up muscles.
Shoulders:
Shoulder Press (with dumbbells or resistance bands): 3 sets of 12 reps
Lateral Raises: 3 sets of 10 reps
Front Raises: 3 sets of 10 reps
Arms:
Bicep Curls: 3 sets of 12 reps
Tricep Dips or Skull Crushers: 3 sets of 10 reps
Hammer Curls: 3 sets of 10 reps
Core:
Plank: Hold for 30-60 seconds, 3 sets
Russian Twists: 3 sets of 20 reps (10 reps per side)
Bicycle Crunches: 3 sets of 20 reps (10 reps per side)
Cool Down and Stretch (5 minutes):
Stretching major muscle groups, holding each stretch for 20-30 seconds.
On top of that do some targeted exercises to improve your core this will include three 10-minute abs-specific workouts every week. Be sure to include one movement from each of the three categories below:
Workout 1: Upper Abs Focus
Crunches: 3 sets of 15 reps
Lie on your back with knees bent and feet flat on the floor. Place hands behind your head or crossed over your chest. Lift your shoulders off the floor, engaging your upper abs, then lower back down with control.
Reverse Crunches: 3 sets of 12 reps
Lie on your back with knees bent and feet lifted off the floor. Bring knees towards your chest, lifting your hips off the floor, then lower back down slowly.
Bicycle Crunches: 3 sets of 20 reps (10 reps per side)
Lie on your back, hands behind your head, and bring opposite elbow to knee while extending the other leg out straight. Alternate sides in a pedaling motion.
Vertical Leg Crunches: 3 sets of 12 reps
Lie on your back with legs extended vertically towards the ceiling. Lift your shoulders off the floor, reaching towards your toes, then lower back down.
Workout 2: Lower Abs Focus
Leg Raises: 3 sets of 12 reps
Lie on your back with legs straight. Lift legs towards the ceiling, keeping them straight, then slowly lower them back down without touching the floor.
Flutter Kicks: 3 sets of 20 reps (10 reps per leg)
Lie on your back with legs straight and hands under your glutes. Lift your legs off the floor a few inches and alternate kicking them up and down in a fluttering motion.
Mountain Climbers: 3 sets of 30 seconds
Start in a plank position, driving one knee towards your chest, then quickly switch legs, alternating back and forth while keeping your core engaged.
Scissor Kicks: 3 sets of 20 reps (10 reps per leg)
Lie on your back with legs straight. Lift legs off the floor a few inches and cross them over each other in a scissor-like motion.
Workout 3: Obliques Focus
Russian Twists: 3 sets of 20 reps (10 reps per side)
Sit on the floor with knees bent and feet lifted off the floor. Hold a weight or medicine ball with both hands and twist your torso from side to side, engaging your obliques.
Side Planks: 3 sets of 30 seconds (each side)
Start in a side plank position, supporting your body on one forearm and the side of one foot. Keep your body in a straight line and hold for the prescribed time before switching sides.
Oblique Crunches: 3 sets of 15 reps (each side)
Lie on your side with bottom arm extended for support and top hand behind your head. Lift your upper body towards your hip, squeezing your obliques, then lower back down.
Plank with Hip Dips: 3 sets of 12 reps (each side)
Start in a plank position on your forearms. Dip your hips to one side, then return to the center and dip to the other side, engaging your obliques.
Perform each exercise with proper form and control, focusing on engaging the core muscles throughout. Take minimal rest between exercises and sets to keep the intensity high. As you progress, you can increase the number of sets or reps, or incorporate additional resistance to continue challenging your core.
Thirdly, your Diet Kit
Remember, abs are made in the kitchen! While exercise is crucial, your diet plays a significant role in achieving a flat tummy. Focus on slight calorie reduction, but also prioritize nutrient-dense foods that support fat loss and muscle growth. If you want more tips about nutrition and diet tips to suit your lifestyle, DM for a free nutrition guide.
Fourthly, start a Cardio Habit
Choose any activity you enjoy, whether it's swimming, running, cycling, or low-intensity endurance exercises. When done properly, cardio can help you max out your fat-burning potential—so you say goodbye to the stubborn layer on your midsection.
Aim for four to five 35-minute sessions of steady-state cardio per week, maintaining a heart rate of 70 to 80 percent of your theoretical max for optimal results. With dedication, consistency, and the right strategy, you'll be well on your way to flaunting those toned abs with confidence.
Stay tuned for more tips, workouts, and inspiration to support you on your journey to a stronger, fitter you!
Quote:
The more you workout, the weaker his knees get!
People will tell you that You look different. But you know, how much sweat it’s worth!
A woman is like a tea bag; you never know how strong it is until it’s in hot water.