Six pack women
Most women are interested in having six-pack abs. Despite having a six pack, it needs many searches; But healthy women can achieve it by following diet plans and strength training. To see your muscle belly that may be hidden under layers of fat, we need to reduce the body percentage. With a combination of aerobic exercise, endurance and diet, you can get a six pack. Magazine articles and supplement ads promise six-pack abs, but they don’t achieve that lean look with the ease of eating a nutrition shake. Well, now the question arises, how can women have six-pack abs?
There are no shortcuts to getting a six pack. This work requires commitment, effort and effort to be clean, eat healthy and do regular exercises.
It may be long and hard work, but a six-pack stomach is one of the goals of bodybuilding. Something that is completely done to achieve these steps. During six-pack abs exercises, you can also reduce the volume of your thighs and buttocks.
Six pack women, Best pack abs for women ideas
In the text below, we have fully explained the best idea to have a six pack.
1- Russian turn
Lie on the floor and place your foot under something so that it does not move. Or ask someone to hold them for you. Your legs should be bent at the knees.
Raise your upper body so that it creates an imaginary V shape with your thighs. With the hands locked together, the arms should be fully extended in front of you and perpendicular to your torso. This is the position you start the exercise with.
As you exhale, twist your torso to the right until your arms are parallel to the floor.
With exhalation, hold the contraction for one second and then return to the initial position. Now move to the opposite side and do the same techniques you used on the right side.
Repeat as many times as prompted.
2- Boat training
While sitting balanced on your seat bone, bend your knees and place your feet lightly on the floor. Start practicing like this.
Lift your trunk and bend slightly. Be careful not to bend your back.
Stretch your arms straight in front of you. Then stretch your legs and make a V shape with your body and legs.
Breathe easily during the movement. Stay in this position for 30 seconds. After holding the boat pose for 5 seconds, lean back a little more and lower your legs. As you balance on the sacrum, allow your torso and legs to hang just a little off the ground. Now hold this change for 5 seconds and then go back up and hold.
3- single leg plank movement
To start this movement, get into a plank position on your mat. While keeping your whole body aligned, keep your arms straight and engage your stomach.
While moving the trunk forward so that the shoulders are on the hands, do the tail action (breathing in) and bring the pelvic bone down.
Raise your right leg and stay like that for one breath.
Exhale and lower your leg. Raise the hip bone and return to the previous position.
Do this movement as much as you can with both legs in two minutes.
4- scissor training
Lie flat on your back. You can extend your arms so that they are by your sides as they are pressed into the floor. Or you can bend your elbows and place your palms under your head.
Bend the knees and keep them close to the ribs. With this, you can more easily bring your navel closer to your spine and press your back flat on the floor.
Raise both legs straight up towards the ceiling. Continue to engage your abdominal muscles and press your lower back to the floor.
Brace your core and slowly lower your right leg toward the floor until it’s just a little off. Then cut the legs into scissors. In this way, raise your right leg backwards and at the same time lower your left leg towards the ground.
Do the movements slowly and steadily. Move with control and engage your core muscles throughout. Also press your lower back to the floor.
You may not feel the effect until you do this exercise a few times. So do the scissor movement 20 to 30 times with each leg.
5- elbow to knee crunch
Lie flat on your back and place your hands behind your head.
Bend your knees and lift them up. So that the thighs make a 90 degree angle with the hips. In this case, the leg is parallel to the ground. By raising your elbows, separate your shoulder bones from the ground and stay in this position. Rotate your upper body in one direction and bring the elbow towards the opposite knee. In this case, pull your other leg completely.
stay the same Then return to your starting position and repeat the movement in the opposite direction.
6- Climbing movement
Get into a plank position to start the movement. Place your hands on your shoulders and put your weight on your toes.
With your core engaged, bring your right knee forward, under your chest. In this case, only the toes are separated from the ground. Return to your original plank position. Change your leg and this time bring the left knee forward.
Continue to switch legs and at the same time begin to increase the speed of the movement. Keep doing this until you feel a bit of running somewhere, in a plank position.
Continue running in plank position for one minute.
7- Climbing movement along the body
Begin this movement with a push-up position. Your body should be in a straight line from head to toe.
Contract your abdominal muscles and keep them in the same position throughout the exercise.
Now, without bending your hips down, bring your left knee as far as you can towards your right elbow.
Return to the first position and repeat this. But this time, raise your right knee towards your left shoulder.
Keep moving back and forth.
8- Raising the hips (bridging)
Lie on your back on the floor. Bend your knees and place your feet on the ground.
Now contract your glutes and raise your hips so that your body is in a straight line from shoulders to knees.
Stay in the same position for 3 to 5 seconds. Firmly contract your glutes throughout.
9- Reverse crunch
Lie on the floor in the same crunch position as usual. Place your feet flat on the floor. Put your hands under your head.
Press your lower back into the ground. Pull your belly button up until your feet leave the ground. Keep your knees together and bend them at a 90 degree angle.
Using your torso, pull your knees toward your chest to lift your pelvis off the floor while doing a traditional crunch. Lift your shoulder blades off the floor. You should not use your hands to lift your head and shoulders. Instead, use your stomach. The hands are only there to protect your neck.
Lower your shoulders, hips and legs slowly and return to your original position. Once your feet are on the ground, hold the movement.
Repeat the movement. Make sure you don’t use the movement count to power the next repetition of the movement. Focus on contracting your abs!
10- Big toe touch crunch
Lie on your back. Bend your knees and place your feet on the floor.
Place your arms straight above your head and lift your shoulders off the floor.
Bring your left leg towards your chest and touch your big toe with your right hand.
Do this movement alternately with each leg.
11- Side plank by bending the knee
To do the side plank, lie on your left side. Keep your legs straight and put your weight on your left arm.
Straighten your body so that it is in a straight line from your neck to your ankles. Place your right hand on your hip.
Raise the left leg and bend the knee. Place the sole of the foot on the inner side of the right knee.
Now put your weight on the left arm and the inner side of the right leg.
Stay in this position for 30 seconds. Then repeat it on the other side.
12- Bicycle crunch
Lie on the floor with an open arch, pressing your lower back to the floor. Contract your navel inward to engage the deeper layers of your abdomen.
Place your hands under your head, then bring your knees to your chest. Lift your shoulders off the floor but make sure there is no tension in your neck. Place your right leg flat on the ground at an angle of about 45 degrees. While twisting your upper body to the left, bring your right elbow toward your left knee. Make sure that only the elbows are moving and the chest is involved.
Now repeat the same movements with the other side and thus complete a cycle of repetition.
Do this movement for three sets of 20.
13- Rotating plank exercise
Start this exercise in a high plank position. In this position, your hands should be directly under the shoulders and the fingers should be facing forward.
Drop your left knee to the floor and rotate your hips counter-clockwise. until the right hip joint is directly on the left hip joint (perpendicular to the ground).
Raise the right arm straight up. Make sure the shoulders are in a straight line, right shoulder above left shoulder.
In this case, you should look like a device lying sideways on its cute little jack.
Place your right foot on your bent left leg.
By contracting the gluteal muscles, bring it up so that it is in a straight line on the side, from the shoulder to the end of your right leg.
As you lift your right knee to return to a full plank position, gently lower your left arm to the floor.
Repeat the same process on the other side. Place the left foot on the floor and rotate the hips clockwise. Meanwhile, open the right arm so that the right shoulder falls on the left shoulder.
The right leg is placed directly on the bent left knee.
Contract the buttock muscles. Repeat the process on the other side and do 3 sets of 10.
14- V-shaped crunch
Sleep straight on your back. Raise your legs and arms so that they are facing the ceiling.
Separate the upper part of your back from the ground and raise it until your hands reach your feet.
Lower the legs to the ground and touch the arms above the head. Keep your shoulders away from the mat and press your back on it.
Repeat the crunch until you have completed one round of repetitions.
Repeat all steps.
15- Swimming
Get into a plank position on your forearms and feet.
Your shoulders should be directly over your elbows.
Adjust your body so that it is in a straight line from the head to the knees and the chin is inward.
Before each repetition, take a deep breath through your nose. Contract your torso, pull your chest toward your hips, and contract your glutes. This keeps your pelvis and spine stable and allows you to focus on your upper body.
Now press on your hands. Come up to the swim position and back down to the starting plank position.
You can go up and down on one arm and then switch hands. Or you can move your hands every time.
Before each repetition period, start over and repeat the same procedure of breathing, contractions and holding the chest.
Keep the shoulders closed in the same way.
Additional notes
1- Consume healthy fats
Healthy fats will not make you gain weight. In fact, these types of fats help to reduce inflammation and prevent weight gain caused by inflammation. To absorb these fats, use a diet of almonds, walnuts, macadamia nuts, pine nuts, avocados, fatty fish, flax seeds, pumpkin seeds, chia seeds, olive oil, cheese, dark chocolate, and hard-boiled eggs.
2- Your body needs dietary fiber
We often think that in order to lose weight, we have to cut out carbohydrates completely. But this is not true. Rather, we need the right kind of carbohydrates.
Dietary fiber is a type of carbohydrate that cannot be digested by the human body. But because this substance keeps you full for a long time and prevents fat absorption, it can also cause weight loss.
Dietary fiber can be obtained by consuming foods such as broccoli, flax seeds, plums, peaches, pears, apples, lima beans, black beans, figs, berries, oat bran, oats, green peas, guava fruit, Brussels sprouts, and artichokes. Artichoke, pomegranate, kiwi, brown rice, beets, quinoa, acorn squash, etc. attracted.
3- Drink water
There are many times when you are thirsty but you don’t drink water. In these situations, you may feel hungry and therefore consume a lot of calories.
In addition, not drinking enough water causes the cells of the body to not be able to do their work, and this causes problems such as reduced metabolism, lack of body water, constipation and bloating.
All these conditions can cause stress and inflammation in the body.
Therefore, drink at least 2 to 3 liters of water a day. You can also use tea and coffee, fresh fruit juice, vegetable juice, smoothies, coconut water and buttermilk instead.
4-Don’t stay hungry
If you think that you will lose weight by starving yourself, you should know that it is not so. Not eating for a long period of time puts your body into starvation mode, which stops it from consuming any calories that are converted into usable energy.
Excess calories will be stored as fat and lead to weight gain. So eat something every 2 to 4 hours to keep your metabolism active and your cells to work properly.
5-Avoid eating junk food
What do you think eating causes a six pack in women?
It doesn’t matter what your gender is; Anyway, avoiding eating worthless and unhealthy food is always the right thing to do. A lot of carbohydrates, high calories and little nutritional value is what we know as unhealthy foods. These foods do not do anything special, but they harm your health.
Avoid eating unhealthy snacks such as chips, fried potatoes, fried chicken, fried Indian puffs, etc. and also avoid snacking in the middle of the night. Believe me. If you avoid eating junk food, you will eventually lose a lot of weight.
6- Reduce the stretch
Stress affects your body negatively in different ways. When you are stressed, your body releases the hormone cortisol. This hormone raises blood glucose levels and prevents digestive activities. This leads to fat deposition in the abdomen and in some cases insulin resistance and diabetes.
Things like yoga, meditation, cardio, weight training, exercise, swimming, painting, reading, traveling, listening to music, and even putting on makeup for fun can help you reduce stress.
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