20 Tips For Women To Get Great Abs

Tuesday, July 7, 2015, 14:39 [IST]

No, you can't get a flat stomach in 4 days even if many other people convince you otherwise. Great abs are a result of handwork, right diet, dedication and patience.

Diet Tips For Flat Abs

So, how to get good abs? To begin with, the overall fat content in your body must be reduced. Your belly fat gets reduced only after fat in other areas is worked out.

Well, there are many exercises for abs but never be under the impression that performing only ab exercises will give you great abs. Your focus must be on such workouts but sticking to only ab exercises is not going to help.

Get ready to workout intensely for at least 3-6 months to see any progress. For better results, mix both cardio and strength training routines. Also, rest every alternate day to speed up your recovery.

Six Pack Abs Benefits To Health

In this post, let us discuss some tips for great abs. When it comes to the workouts mentioned here, it is highly recommended to perform them only under the supervision of an experienced gym trainer. Exercise injuries are risky and mistakes would prove dangerous. Therefore, read the below tips but consult a gym coach to take it further.

Crunches

Ab workouts start with crunches. This workout strengthens your ads, back and core. Lie down on the floor and lift your upper body towards the lower body. Get back to the starting position and relax.

Leg Spinning

Perform this simple workout every alternate day. Lie down on the floor and place your hands below your head. Lift your legs a bit and move them in the air as if you are peddling a bicycle. Do it for 60 seconds and rest. This is a good ab workout.

Push Ups

This workout can never be underestimated. Though it is mainly done to strengthen the chest, shoulder and arms, it also firms up your abdomen. Do 25 reps during every workout session.

Plank

Lie on the floor with your stomach facing the ground. Your elbows must touch the floor and your upper body must be raised a bit above the ground with the help of your hands. Hold this position for 30 seconds and relax. You can do 5 reps in every session.

Sit Ups

Perform at least 20-30 sit ups during every session. Ensure that you breathe in and out at the right intervals. When you do this workout, don't forget to pull your abdomen inside. Keep your abs tight.

Side Plank

This is just a variation of plank. You place your body sidewards in this exercise. You raise one hand and use the other hand to help you balance your body.

Leg raises

Lie down on the floor and start raising both legs slowly. You can hold the position for some time and release. This is a good workout for your abs.

Sprints

It is good to do on-the-spot running for at least a minute during every workout session. Or do it during you warm up session.

Stairs

When you take the stairs to reach your workplace, take it as a challenge and climb the stairs as if you are jogging and hopping. (Ensure that you don't trip and injure yourself)

Yoga

Some yoga postures help you firm up your abs in a healthy way. Find an instructor and start practising yoga.

Cardio

Without doing some cardio, you cannot speedup your heart. Try swimming, jogging or cycling for at least 20 minutes a week.

Bend It

There are some workouts which require bending and touching your toes (both in the standing and sitting positions). Perform them under the supervision of your gym instructor for stronger abs.

Try Skipping Rope

This is also a cardio workout which helps in engaging your whole body. It helps your abs in the starting stages.

Maintain Posture

While working out, ensure that your posture is perfect. Your ab muscles must be firm and tight when you perform the workouts.

No Soft Drinks

Stay away from all sugary drinks when you are working hard for abs. They may add up calories that might first accumulate as fat near your abs.

Eat Veggies

Try to consume at least 4 servings of fresh vegetables and fruits per day. This helps your body a lot.

Fast Foods

All high calorie junk foods do one thing in common: they spoil your dreams of building great abs.

Consume Proteins

Get enough proteins as your workouts demand them. Eat eggs and meat or find some vegetarian source for protein but never miss it.

Portion Size

Apart from what you eat, how much you eat is also important for great abs. Don't over eat and don't under nourish yourself. Maintain the right balance.