Best Workouts for Women: Good Routines, Great Results
Nothing is sexier than a flat, toned stomach. But are washboard abs achievable for the everyday woman? Of course! With the right nutrition plan and some toning, you’ll be on your way to rocking those string bikinis and crop tops all year long.
How to Lose Stomach Fat Fast
Six pack abs are made in the kitchen. If you are serious about blasting stomach fat and toning your muscles, you need to change your diet. There are no magic pills and it’s not going to happen overnight, but if you follow this program, you’ll have the ideal stomach in no time.
The best way to get a flat stomach is to ditch the junk food. That means alcohol, soda, and foods high in sugar and carbs. Your new best friend is water and you’ll be drinking a lot of it. Water is essential to flush water and toxins from your body. Water has a powerful dual purpose in your diet, it keeps you full longer and it accelerates the flushing of fat from your system.
In order for your ab muscles to show, you need to drop your body fat percentage to about 16-19%. This means no more junk food. Clean out the fridge and fill it with healthy, belly slimming foods, like fresh fruits and vegetables and lean meats. Focus on eating between 5-6 small meals throughout the day.
Each meal should contain a lean protein, like chicken, fish, eggs, or a protein shake. You should aim to eat at least 1.0 to 1.2 grams of protein per pound of bodyweight every day. Vegetables, especially dark leafy greens, are an important part of your diet as they are low in calories and high in nutrients. Reduce your intake of saturated fats, but increase your intake of good fats with foods like fish, avocado, and nuts and seeds.
To lose fat quickly, keep a food journal of everything you eat. Not only does a food journal help you track your food consumption, it can help you identify bad habits and identify how much food you are eating. To lose one pound a week, you should be eating about 1500 calories a day. Start with your diet and you’ll start to see definition in no time.
Exercises to Get a Beautiful, Toned Stomach
You can’t achieve a muscular stomach without exercise. Cardio will help expedite the fat loss process. Skip the hour long run on the treadmill and focus on 15-20-minute High-Intensity Interval Training (HIIT) workouts. You’ll burn just as many calories in a shorter amount of time leaving more time to cook a healthy dinner.
Once you finish your cardio, it’s time to hit the mat to work that core. Your six-pack ab muscles include your Rectus Abdominis, Transverse Abdominis, and the External and Internal Obliques. While you only really see the Rectus Abdominis, it is important to work all your core muscles for strength and stability.
Ask any trainer how to get a flat stomach, and they will tell you lots of crunches. But, crunches can hurt your back and neck if you’re not careful. Skip the crunches and focus on these following ab strengthening exercises:
- Barbell Squats
- Hanging leg raises
- Inchworm to plank to side plank
- Stability ball roll out
- Boat pose
- Russian twists
Start training your abs 3-4 days per week with no or light weights. As you gain strength, you can start to add weights or more advanced exercises, but if you do, you should only train your abs 2-3 days per week. At the beginning, only do 3-4 sets of each exercise and over time, built up to 6-8 sets.
Alternatively, Pilates is an excellent form of core training. It emphasizes correct spinal alignment, breathing, and core strength. Through a multitude of exercises, you’ll improve your muscle elasticity, joint mobility, and gain long, lean muscles.
A sexy flat, toned stomach is achievable for every woman. With a healthy diet full of lean protein and fresh fruits and vegetables, and the right ab-focused training, you’ll get those washboard abs quickly.
Washboard abs do require effort, so when you spot someone sporting a sexy six pack, it’s hard not to gawk. A toned and taut tummy is something to admire, especially with all the hard work it often entails. The following 30 women prove abs are made in the kitchen and in the gym. Here’s how to get a flat, toned tummy quickly with tips from celebrities and influencers.
Here are twelve weeks-worth of workouts to get you on your way to perfect abs.
Slideshow by: Alexa Erickson