Six packs abs is a latest fetish for women!!! It is so good to see that women are actually thinking beyond just losing weight. If you are a women and reading this post, we have some lovely tips for you on how to get six pack abs for girls ? ( Indian diet plan and workout ). Stay tuned !
Achieving six packs is hot trend amongst men. But what is surprising is now a days even women are working towards achieving a toned ab with six packs. Gone are the days when women looked good only in curves. A strong toned ab gives a powerful personality to a woman. Here are all the details about, How to get six pack abs for girls ? ( Indian diet plan and workout )
How to get six pack abs for girls ; Workout
Working on your core is of utmost importance if you want chiselled abs. Let us check what all efforts are required to get six packs. Be it men or women, the process involved is same. The only difference is women are high in fats than muscles, thus they require more efforts to maintain the physique. Here are all the details about the Workout .
Exercises for six pack abs in women :
Age old crunches:
Crunches are quick and effective to get toned abs. There are various modifications in crunches that help work on each and every muscles of the abs.
Method: Basic crunches require you to lie down on a matted floor, with your back flat to the ground and your knees bent at a 60-degree angle. Keep your hands near your temples or crossed on your chest and lift your shoulder blades off the ground. Exhale and go back down to the ground. Repeat.
- Hands over the head combined with basic crunch
- Raise your both legs at 90 degrees and then do the crunch
- Touching your right elbow to left knee and repeat with other side of elbow and knees
- Keep your legs on exercise ball and cross the ankles and do the crunch
It is one of the best and simple way to give shape to your abs. Always start slow. Start with 5 seconds and every few days increase the time by 5 seconds. Correct posture will give you the desired results with less effort.
Method: Lie down on your stomach on the ground. Keep your hands next to chest and raise your body. The body is now parallel to the ground with all weight on your tip of toes, elbow and palms. The back and hips have to be in a straight line. Hold the position as long as you can.
- Raise your one arm or leg alternately while doing plank
- Do plank in push up position, keeping only your palms on ground, elbows straight and in line with shoulders.
Leg raise is in fact a very effective exercise. It looks simple but gives best results.
Method: Lie down flat on a matted floor. Keep your head, back and legs completely flat on the floor. Keep your hand under the glutes or hips. Inhaling, lift your legs slowly untill you raise your legs till 90 degrees. Hold the position till you feel the pull in the abs. Exhaling gently place your legs on the ground and repeat.
You may be interested in reading – How to lose tummy Fat
– How to lose belly fat at home easily
The main aim of yoga is to increase the flexibility and works on the core and balance of the body. Best aasanas for flat abs are suryanamaskars, veerbhadrasana, bhujangasana, ushtrasana, pashimottanasana, kumbhakasana, naukasana, dhanurasana and manjarasana.
Check these yoga asanas here – Top 10 yoga asana for weight loss
Pilates is the form only for the core. Each and every exercise covered in pilates works to tone your abs. It mainly works on the muscles on the centre of abdomen.
Method: The best method is to pull your core towards spine to get maximum effect in each of its exercise. Recommendation for pilates is minimum 3 times a week.
How to get six pack abs for girls ; Indian diet plan
Here is an Indian diet plan and some diet tips on How to get six pack abs for girls.
What to eat?
- First class proteins like eggs, chicken, fish, low fat milk and products and soyabean
- Antioxidant-rich fresh fruits and vegetables. Include it in form of salad, soups or juices or added ingredient in a dish.
- Healthy nuts and oilseeds like walnuts, almonds, pumpkin seeds, flaxsseds and sunflower seeds
- Replace refined sugars with whole grain products like oatmeal, multigrain flours, millets, quinoa, brown rice or other grain cereals.
- Junk and fast-foods and aerated drinks
- Rich and creamy sauces, desserts, candies and sweets
- Processed foods packed foods, tinned fruits and vegetables, ready to cook and eat foods
Eat smaller portions:
Try to keep your meals simple. Consume smaller portions but 4 to 5 times a day. This boosts metabolism and helps burns fat. Try to keep your meals light towards the end of the day.
Eat 2 hours before bed:
anything eaten right before bed do not metabolise in the body. It gets converted into fat in the body. Thus, it is better to have an early dinner. Try not to eat right before you go to bed. Food that gets consumed right before bed often doesn’t have enough time to get metabolized by your body, and so is converted directly into fat.
Drink plenty of water:
Consume at least 2.5 – 3 litres daily. Include liquids in your diet in form of soups. Juices, infused water, green tea etc. Sufficient water is required to keep the muscles toned. Dehydration leads to muscle wastage. Thus, keep the body hydrated day in and day out.
Sample Indian Diet plan for six pack abs for Girls :
Breakfast: 1 bowl Oats Porridge + 4 – 6 walnut halves + 1 fruitMidmorning: 2 egg whites or 1 portion Low fat paneer or 1 cup milk
Lunch: 1 cup Salad + 2 Multigrain flour chapatti or 1 cup Brown Rice + 1 cup vegetable + 1 cup dal or pulse + 1 cup curd or 100 gms chicken or fish
Mid-afternoon: 1 fruit + 1 cup green tea
Snack time: 1 cup Milk + Boiled chana masala or 2 egg white omelette or sprout bhel
Dinner: 1 cup vegetable soup + 1 cup Quinoa vegetable khichdi or 2 small size Nachni Roti + 1 cup Vegetable + 1 cup curd or 1 glass buttermilk.
You can also check – Indian diet plan for six pack abs . This is an even more detailed diet plan that will take you a long way .
Always stretch before exercises. Do not push hard. It may leave you with aches and pains. Combine strength and core training with sufficient cardio to improve overall fitness and stamina. Go slow, start with working out 3 days a week and gradually increase the time and days. Hope this article on how to get six pack abs for girls ? ( Indian diet plan and workout ) helps you in the long run . We are open for your questions and queries , leave t hem in the comments and we will get back to you soon.
Hello, I have question. My weight is good. But I have belly fat and I want abs…and I want to build muscles as well… because my arms are lean… should I need to be on calorie deficit for that? I have working out 4 time a week
RD, Payal Banka (Registered Dietitian)
you need to eat a high protein diet and workout for the concerened body areas , atleast 6 times a week for best fat loss and body toning.
After following this diet, by how much time the abs will be visible????
RD, Payal Banka (Registered Dietitian)
also depends on your workout … if you do all these well , you will start noticing difference in a month.
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