Whenever the subject of abs is being mentioned, the first picture that usually comes to the mind is a male with six packs. The only females usually associated with abs are athletes. Interestingly, for the sake of this article, our main stay will be how to get abs for girls. Come to think of it, a flat, and a sexy tummy is gradually becoming every girl's dream.
A lot of women now belief that there’s probable nothing hotter than having a set of badass six-pack abs. So you see, six-pack abs are no longer a “man thing”. If you want to be convinced further, take a look at Jenifer Lopez, Kendall Jenner, Gigi Hadid, and the rest, and you will see what am saying.
So for the purpose of this article, we are going to be taking a look at some of the ways we can sculpt our abs and improve on our body. These ways however, are going to revolve around the right foods, abs workout, and lifestyle. So let’s get started
The Right Foods to Eat For Toned Abs
- Lean Protein
Protein is commonly referred to as the muscle’s food. When consumed, lean protein goes a long way to help repair the muscles and rebuild it after it has gone through a lot of wear and tear as a result of workouts. Foods that contain this lean protein include mushroom, chicken breast, beans, lentils, soy, fish, and so on. As much and often as possible, include these foods into your daily diet in order for your muscles to have the required nutrition.
- Healthy Fats
There is another general notion that fats are to be avoided when it comes to losing weight. However, that is just not true (at least not completely). You can't and should not completely avoid this food. While there are fats that are not advisable to consume, there are those that are right for the body. These fats are categorized as healthy fats. These fats will not in any way encourage weight gain. In fact, they help in reducing inflammation and preventing any weight induced by it. Health fats include pine nuts, almonds, avocado, walnuts, fatty fish, olive oil, chia seeds, cheese, eggs, dark chocolate and so on.
- Dietary Fiber
It is often said that carbs are to be avoided if we want to lose weight. Well, this is also not completely true. On the contrary, our bodies need carbs, but just the right kind of carbs. These kind of carbs is what is know as dietary fiber. Dietary fiber cannot be digested, and yet help in losing weight. Since it can't be digested, it makes you feel full for a long period of time and this prevention absorption of fat. Broccoli, prune, flax seeds, guava, berries, black beans, acorn squash, apple, brown rice, pear etc. are examples of dietary fiber.
The Best Ab Workout For Women
- Bicycle Exercise
Bicycle exercise has always proven very effective when it comes to getting abs for girls. It goes all the way to affecting all areas of your torso and eliminates any form of fat around your stomach and hips. To effectively perform this exercise, make sure your back is laid flat on the floor and then put your hands upon your head. In this position, raise your legs and make a pose similar to one who is pedaling a bicycle. Your see why its called a by cycle exercise right? While faking the pedaling, try making your elbows have contact with your legs. Do this for both your right and left elbows and legs. As repeatedly as you can.
You really can’t talk about a great exercise for getting abs and not make mention of crunches. They are very effective when it comes to lining out six pack abs on your stomach. It can be a little confusing, because there are quite ample varieties of this exercise. You can experiment between them and see which makes the most impact and stick with that. To perform this exercise, again lie down in the ground and ensure your back makes complete contact with the ground. With your hands near the temples on the head, bend your knees towards your face about 60 degrees. While in this position leverage on your shoulder blade to lifting your upper torso. If you do this correctly, you will feel the “crunch” around your abs. Repeat as long as your strength can carry.
- Leg Raises
From the name of this exercise, you can already make a guess how it will look like. You can bet they are also very effective for our goal in this article. It is quite simple too and can be learnt very quickly. To perform this exercise, lie down on the floor with your legs, back and head flat on the ground. With your hands firmly on your stomach, lift your feet slowly to about an inch and hold in that position. After a while it is expected that you start to feel a sort of burn around your abs. Afterwards, lift then further up and to angle of 90 degrees with the floor. At this point, contract for a few seconds your abs muscles and then lower your legs slowly, back to its original position.
- Plank Exercise
I left this exercise for the last because experts have recommended this exercise as the best workout that quickly sets you up for a six pack abs. To perform this exercise, you are required to adopt a prone position as you get down. The only part of the body that is supposed to touch the ground should be your forearms and toes, and the rest hung in air. Hold on to this position for as long as your strength can handle. However, it is expected that with time you will gain perfection and therefore advance the level of difficulty by raising your arm and leg; furthermore is putting one foot over the other. The more enhanced and difficult, the more effective it is.
The Right Lifestyle to Follow to Achieve Desired Abs
- Get Up When You Need To
There's hardly any one who hasn’t done this before. There's always the tendency to hit snooze, hit it again and again, until it’s too late to get doing what you proposed to. I guess you’re nodding your head right now. However, to achieve and retain that desired abs will require a great deal of discipline. You must be ready to get yourself off that bed every time you need to. Give adequate time to every activity that will give you the desired result. This is only when you can assured of an amazing abs.
- Reduce Stress
Obviously, there are a lot of reasons stress is not a good thing. When you’re stressed is when the cortisol hormone is released. In case you don't know what the cortisol hormone and what it does; cortisol is the hormone that encourages rise in glucose levels, thereby inhibiting digestive functions. As this happens, there's a deposition of fat in the abdominal area, resulting to diabetes and the likes. There are a variety of ways that one can ensure you mimize stress. You can try any of the following: meditation, yoga, reading books, playing a sport, cardio, traveling, weight training, listening to music and a host of other activities.
- Don’t Miss Breakfast
One thing I have noticed about breakfast is that if you miss it, you're likely to consistent feel hungry the whole day. You're probably doubting this? But try observing it for yourself. It is important that anyone that desires to nicely packed abs must give attention to breakfast, as they help the normal function of the body. Remember we talked about fiber; this is one food you should include in your breakfast, together with healthy fats and protein. The point here is for you to have a balanced start.
- Weekly Workout
I do not need to remind you how essential it is to ensure that you engage in abs workout, as much and often as possible. In fact it is an area you shouldn’t joke with if you want to achieve your desired abs. If you seem to be the busy type, try working out at least 5 hours a week. A mix of the above listed abs workout will go a long way to helping you build lean muscle mass, she fat and generally keep you in shape.
- Social Support
A lot of people are likely to take advantage of the importance of this factor in their journey towards any weight loss activity. However, being around like-minded people is very important. You need motivation in this journey and that is what this people give you. So ensure that you're always around people who also have similar goals as you or use to have. There's a lot you can learn from them.
- Avoid Junk
This is something I expect everyone who desires a goal such as getting a six pack abs to know. Whether you're a boy or girl, junk foods are to be avoided at all times. You're not sure what junk foods are? These are high calorie, high carb food with no nutritional benefits. You see why it called junk right? It doesn't in any way do anything to your body, rather it harms your health. Don't snack on Buck food rather like the fries, potato chip, and all kinds of snacks. This is one activity that will get you losing a lot of weight.
- Have Your Calories Shared
It maybe difficult to completely stop for your craving for fried or dessert food. You shouldn't worry if you find yourself in such a situation, however, I have discovered that to help consume less, you can share with you friends or family. Another way is to make use of smaller plates and bowls when eating. This goes a long way to send signals to your brain that you don't consume much.
There you go. How to get abs for girls is obviously not impossible, however, it is going to require a great deal of effort. Don't be deceived into thinking that you will achieve you abs goal overnight. After all they say no pain, no gain. That also applies when it comes to getting abs for girls. The above tips and techniques are to get your started on your way to well shaped body and abs. However, the key ultimately lies in your hands. How determined and diligent your approach is will determine the extent of the results you will get.