6 Minutes To 6-Pack Abs – 6 Best Ab Exercises For Women

Ladies, are you looking for a shortcut to six-pack abs? Sorry, there is no secret, no magic pill or machine, great abs are the result of a healthy diet, hard work and exercise including a proper mix of cardio and weight training.

Start with healthy eating

eating-more-calories-food

Great abs only show if you reduce the layer of body fat covering them. You can make that happen sooner if you avoid processed and fast foods and choose healthy, well-balanced meals. No need to starve yourself, as long as you watch your portion sizes and limit your sugars, highly processed carbs, or saturated fats. Be sure to drink plenty of water throughout the day.

Learn More: Lose 20 Pounds In 30 Days: Weight Loss Diet Plan

Great abs only show if you reduce the layer of body fat covering them. You can make that happen sooner if you avoid processed and fast foods and choose healthy, well-balanced meals. No need to starve yourself, as long as you watch your portion sizes and limit your sugars, highly processed carbs, or saturated fats. Be sure to drink plenty of water throughout the day.

Great abs only show if you reduce the layer of body fat covering them. You can make that happen sooner if you avoid processed and fast foods and choose healthy, well-balanced meals. No need to starve yourself, as long as you watch your portion sizes and limit your sugars, highly processed carbs, or saturated fats. Be sure to drink plenty of water throughout the day.

Regular exercise

Jump Rope

Cardiovascular exercise performed for at least 20-30 minutes, three to five times a week can promote fat burning and help make your new tighter abs visible. Cardio workouts will help with overall weight loss and provide more energy and better health. Choose cardio exercises that you enjoy, fitness classes, running, or swimming.

While cardiovascular exercise is vital for burning fat, alternating a few days of strength training will promote lean muscle and cause your body to burn more fat. Choose exercises that offer resistance and build muscle – weight training, kettlebells, calisthenics or suspension training.

Targeted abdominal training

Reverse Crunches

Crunches, planks, abdominal bicycles, leg raises and similar ab specific exercises help firm up your abdominal muscles and result in a leaner, flatter belly. Perform these targeted exercises to tighten your abdominal muscles at least three days each week, up to five days each week, but allow at least two days for rest and recovery.

6 Minutes To 6-Pack Abs

Here is a simple six minute targeted ab routine that you can perform anytime and anyplace to strengthen and tone your abdominals. You can use this short but intense abdominal program after your cardio, as a finishing set at the end of your strength training or at home as your wake up or prepare for bed. No equipment required.

  1. Crunches – With your feet flat on the floor and arms across your chest, sit up until your elbows touch your knees. Lower your torso until your shoulders contact the floor and repeat. As a variation, alternate left elbow – right knee and right elbow – left knee.
  2. Planks – Roll over into the pushup position on your elbows and toes with your forearms flat on the floor. Keep your butt down and your back straight and hold.
  3. Russian Twist – Roll back onto your back and crunch position with feet flat on the floor and start from the sit up position. Clasp your hand and with your arms straight, twist left and touch the floor then twist right and touch the floor, alternating left and right.
  4. V-Crunch – Start flat on your back with arms and legs extended, throw your arms up and forward as your bend your knees and pull your feet toward your butt and touch left hand to outside of the left foot and right hand to outside of right foot. Straighten your legs and lower your arms back to the starting position and repeat.
  5. Mountain Climbers – From the pushup position, keep your arms planted and hands firmly on the floor as your bring your left knee to your left elbow and then right knee to right elbow and repeat. As a variation, left knee to right elbow and right knee to left elbow.
  6. Knee-ups with Leg Lifts. Flat on your back with your hands underneath at the point where your lower back meets your buttocks. Keeping your legs together, pull your knees up to your chest and then return them to the start position. This time keep your legs straight and raise them until they are perpendicular to the floor and lower them to the start. Alternate knees, legs, knees.

Six exercises that will tighten and tone your abs and core. Your goal should be ONE minute non-stop for each of the six movements without rest. If this becomes easy, or if you have additional time available, repeat the six exercises again for a total of twelve minutes.

6 Minutes To 6-Pack Abs - 6 Best Ab Exercises For Women

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