Exercises for Women to Get a Six Pack

Six pack abs have become a rage of the season, latest trend among women being the washboard abs. This article lists a few exercises that are helpful to get a well toned body.
FitnessVigil Staff
Nowadays, women have also jumped into the bandwagon of building six-pack abs. It's the correct combination of workout and abs diet, that helps you get into the perfect shape. A diet rich in proteins, and low in carbohydrates is suggested by most fitness experts. Reducing the carbohydrate intake towards the end of the day is another tip given by these experts.
To get six-pack abs, staying motivated towards the goal is the most important thing. You should work on your abs not more than thrice a week, and rest for at least a day after the workout. It is also important to exercise with the correct postures to get the desired result. Along with the abdominal workout, it is important to burn the fat with the help of cardio workouts. It is important that women do not over-exercise. It can cause serious harm to their hormonal levels. A certain percentage of fat is vital for the overall well-being of a woman, and should hence, be maintained.
Exercises to Tone Abs
Cycling
Cycling
  • Lie on your back. Support your neck with your hands.
  • Now lift your shoulders off the floor.
  • Fold the left knee and pull it towards the chest.
  • Turn towards the left side, and touch your right elbow to the left knee.
  • The right leg should be lifted off the floor to an angle of 45º.
  • Repeat the same with the left elbow and right knee, with left leg straightened at an angle of 45º.
  • This should be repeated on either sides for 10 - 12 counts.
Crunches
Crunches
  • Lie on your back.
  • Support the neck with your hands.
  • Fold your legs, and touch the hips with your feet.
  • Lift your shoulders off the ground, and hold for a few seconds.
  • A set of 20 - 25 repetitions of the crunches can be performed.
Leg Crunches
Leg Crunches
  • Lie on your back.
  • With your hands, support your neck.
  • Lift both the legs at 90º and cross them.
  • Lift your shoulders off the floor.
  • Try and touch your head with your legs, but remember to use the abdominal muscle. Do not pull your neck towards the legs.
  • Hold for a couple of seconds, and go back to the floor.
  • Repeat it 12 - 15 times.
Scissors
Scissors
  • Lie on your back.
  • Keep your hands under the hips.
  • Lift both your legs at 30º.
  • Cross the left leg with the right, and then vice versa, just like a pair of scissors.
  • Repeat this for both the legs 10 - 12 times.
  • This helps in toning the lower abs muscle.
Reverse Crunches
  • Lie on the floor.
  • Support your hips with your hands (keep your hands under the hips).
  • Fold your legs, and pull the knees towards your chest.
  • Then lower them, but be careful not to touch the floor with your feet.
  • Again, pull your knees towards the chest.
  • A set should ideally be of 12 - 15 repetitions.
Apart from these, stability ball exercises help a great deal in getting toned abs. They often give better results than regular floor exercises. However, people often fail to maintain the right posture while performing these. With the stability ball, a single wrong posture makes you fall off the ball itself, therefore, they must be done very carefully.
Suitable workouts, along with correct posture, and a controlled diet is the key to a healthy body. Achieving female six-pack abs is not a far off dream, if all the above mentioned exercises along with right diet are followed diligently.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.