How can females get abs

The core muscles play an important role in hip and spine stabilization, which, if not maintained, can lead to a back injury. Do bicycle crunches. Lay on your back in the basic sit-up position with your knees bent and your feet flat on the floor.

Tuck your palms behind your head, keeping your elbows bent. Raise your right knee up towards your chest. As you raise your knee, gently lift and twist your upper body, touching your left elbow to your right knee. Ease your upper body back down and lower your right knee as you simultaneously raise your left knee, touching it to your right elbow. Repeat this motion, alternating knees, and elbows. Bicycle crunches work your obliques, which are a must for any thorough ab workout.

Not only are these muscles on the side of your torso important in terms of abdominal strength and core stabilization, but they also look amazing when they're cut and defined. Firm oblique muscles will make your sides appear tight and trim, giving a slimming effect.

Your obliques will likely be the first visible muscles appearing after doing ab work for a while. These will appear as thin lines from the lower ribs down to your hip bones.

Oblique sit ups and side planks, are also great exercises for your obliques. Within minutes, you'll feel that satisfying burn in your sides!

Hit your legs, glutes, and back with lunges. One great exercise which hits your legs and glutes while simultaneously using your hips, back, and abs as secondary muscle groups is the lunge. To do a lunge, begin by standing straight upright with your feet hip-width apart. Take a big step forward with your right leg. Bend your right leg and lower your body down towards the floor, keeping your back straight, until your right knee is bent at 90 degrees.

Push yourself back up to a standing position, keeping your weight on your right foot. Repeat this motion with your left leg. Do this exercise slowly and smoothly - straining or jerking can hurt your knees or back. Though you're probably most interested in working your abs to get a tight stomach, a good, varied workout is essential for good posture, balance, spine stabilization, and overall health.

Don't neglect any muscle group between your chest and your knees - you may regret it! There are a huge variety of exercises for your supporting core muscles. You can try yoga poses like the the warrior pose, cobra pose, or camel pose. Supermans and pointing dog exercises can also help. A strong, solid core is an absolute must when going for sculpted abs.

Don't believe common ab workout misconceptions. Because tight abs are so widely desired, ab workouts naturally attract urban legends and other unsubstantiated claims. Don't believe everything you hear when it comes to building sexy abs - if a certain piece of information sounds too good, it probably is.

You can't spot-burn stomach fat. This is a widely-circulated myth. It doesn't matter how intensely you work out one specific body part - exercise doesn't remove fat from that specific body part. To lose belly fat so that your abs will show, you'll need to lose fat all over. You shouldn't only do ab exercises. Doing countless crunches will give you stronger ab muscles, but you may not see the results in the form of tight, sculpted abs.

Often, for someone to get abs, she must also diet and make other lifestyle changes see below for the abs to become clearly defined. Part 2. Set aside time in your schedule for exercise. As with any exercise routine, the best way to see improvements in your ab muscles is to be persistent. Exercise routines are most successful when they're repeated consistently over a long period of time.

If you're ready to work for the toned stomach you deserve and you haven't already established an exercise routine, try to set aside about an hour each day to exercise. Practice a healthy mix of strength and cardio exercise - a good policy for beginners is to do strength-building and cardio exercises on alternating days. Even if you just want a tight stomach and you're not interested in exercising the rest of your body, your exercise routine should be varied and balanced.

Not only will a well-balanced routine improve your overall look and physicality - but it will also be better for your abs. Core muscles are used for support in virtually all strength exercises, so the greater variety of exercises you do, the better your abs and core!

Instead, do ab exercises every 3 days. Pinpoint fat-burning opportunities. Unfortunately, exercise isn't always enough to get amazing abs. You may get strong ab muscles from an intense ab and core workout, but if your new muscles are covered up by belly fat, you won't get the visual results you're going for. To burn fat, it may be necessary to make certain lifestyle changes so that you run a calorie deficit - that is, you use more calories than you take in. To begin, try to change your current daily routine so that you use more calories throughout the day.

If, for instance, you drive to school or work, try biking or running instead. If you spend most of your free time watching TV, try signing up for a local amateur sports team or simply going for a jog. Over the long term, these minor changes can help you cut down on lingering body fat, making your abs much more defined. Cut down on calories. One sure-fire way to lose weight is simply to eat less.

There is debate about how often and how much you should eat for optimal weight loss - the most important thing to remember for weight loss is simply to take in fewer calories from food than you use throughout the day. Calculate your basal metabolic rate , then count the calories from the food you eat throughout the day. A healthy weight loss goal is to lose about one or two pounds a week. One pound of fat is calories. To lose a pound a week, you need to cut calories per day from your diet.

Make sure that any diet you plan to participate in is realistic, sensible, and safe. You need to eat at least calories a day. Don't starve yourself or neglect your nutrition, or you may seriously endanger your health. Change the types of food you eat. When it comes to dieting, it's not all about how much you eat - it's also about what you eat. Try to cut as many processed foods as you can out of your diet - as a general rule, if you can't immediately tell what plant or animal food was made from, it probably counts as "processed.

Instead, supplement your diet with vegetables especially high-nutrient vegetables like kale and spinach whole-grain carbs, lean protein yogurt, chicken breast, eggs, and certain fish, for instance , and limited amounts of healthy fats like olive oil, avocado, and nuts. Drink as much water as you can!

This is because you can't target just one area for fat loss , and where you lose fat first has a lot to do with genetics. If you maintain your caloric deficit, you'll eventually begin to see abdominal fat loss. The first place you should go to create a caloric deficit is your kitchen, or the break room at your office. You can't get a six-pack eating unhealthy foods that are high in calories and low in nutrients.

By just cutting these unhealthy foods out of your diet, you can trim hundreds of calories each day to help create the deficit you need:. Seriously, if you want six-pack abs , you can't eat these foods — except on rare occasions. But eschewing these foods won't just give you a chiseled tummy; it will also improve your overall health and reduce your risk of disease. The foods you should be eating are high in protein and fiber, with a high nutrient-to-calorie ratio.

These include:. What's the deal with dairy? The jury's still out on whether dairy is good or bad for weight loss. According to the Harvard T. Chan School of Public Health , eating yogurt may aid weight loss, while drinking milk and eating cheese do not. Ultimately, whether you want to include dairy in your diet is your choice. Just remember that milk is liquid calories , which aren't as good for weight loss as eating whole foods, and cheese is a high-calorie food that should be eaten in moderation.

Protein and fiber are the most important dietary components for reducing calories and fat. Both nutrients provide high satiety , meaning they fill you up and keep you feeling full longer than other foods. This helps you eat less while still feeling satisfied. Protein also feeds lean muscle mass growth; if you're strength training, you need to consume more protein to support muscle repair and recovery.

In addition to cutting calories, you need to burn more calories to create a deeper calorie deficit. Cardio exercise is anything that rhythmically moves your major muscle groups and raises your heart rate for an extended period of time. Running, jogging, cycling, rowing, swimming, aerobics, cardio kickboxing, elliptical training, spinning and dance aerobics are all excellent forms of cardio that burn a decent amount of calories.

The harder you work during these activities, the more calories you'll burn and the more fat you'll lose. Maybe you hear that long, slow cardio is best for fat loss. That's a myth. Besides burning more calories, intense exercise has other benefits for fat loss. Due to something called "excess post-exercise oxygen consumption," or EPOC, intense exercise boosts your metabolism after you finish your workout.

According to well-known health and fitness expert, Pete McCall, your body works hard after a tough exercise session to bring itself back to its pre-exercise state. This takes energy, so it burns calories. Intervals have been shown to burn more fat than long-duration cardio sessions. HIIT also increases your metabolism at a higher rate, for a longer period after exercise is over which results in greater calories burned over time.

For example, if you go for a run, sprint for a minute, walk for a minute and repeat. Keeping yourself hydrated is essential when you want to get six-pack abs safely. The more dehydrated you are, the more your body will retain water and store it under your skin. This stored water will look like excess fat. Therefore, drink plenty of water to keep your metabolism high and maintain muscle fullness. Besides, the water will help you to feel full and satisfy sugar cravings.

Make sure to drink water regularly throughout the day and as well as during training. You should drink at least 8 cups of water per day. Sign up for giveaways, freebies, special offers and interesting information about Women's Best. Menu Home Overview. The most common reasons why your abs are not visible 1 You have too much body fat If you want to get abs as women, you have to burn off the fat layer. Anna Maria. Fitness Get rid of your muffin top with our belly fat exercises! Be part of our community Sign up for giveaways, freebies, special offers and interesting information about Women's Best.