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How to get nice abs (for women)

December 24, 2023 by admin Category: How To

You are viewing the article How to get nice abs (for women)  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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This article was co-written by Monica Morris. Monica Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .

This article has been viewed 49,936 times.

Toned and attractive abdominal muscles are always a goal pursued by both men and women. Unlike men, women need to work harder to achieve this beauty. Biologically, some women have to work out harder to build muscle like men. They tend to accumulate more body fat, so the abs are hidden. Others hesitate to do muscle building exercises for fear that they will be overweight. Don’t worry – with a smart combination of diet and exercise, women can develop statue-like abs and cores without looking like a bodybuilder.

Table of Contents

  • Steps
    • The belly
    • Burn fat by changing your lifestyle
    • Basic sit-ups
  • Advice
  • Warning
  • Things you need

Steps

The belly

Image titled Get Abs (for Girls) Step 1.jpeg

Image titled Get Abs (for Girls) Step 1.jpeg

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Start with crunches. With the basic crunch, you have to lie on your back with your knees slightly bent, and your feet flat on the floor. Cross your arms in front of your chest and lift your upper body off the ground, lifting from your shoulder blades to your lower back. Sit up straight, pausing for a moment at the end of the range of motion. Then lower back down to the floor and repeat. Don’t strain your body or make sudden movements, and remember to keep your neck straight. The force should be on the abs, not the neck. Keep your back straight – never hunch your back while doing crunches. With a shorter crunch, which is easier than a regular crunch, you only need to lift your shoulder blades off the ground – not your entire body.

  • Both methods work the core muscles in the abdomen. Overall, the abs run from the pelvis to just below the chest. The transverse muscles are quite large, but the rectus abs are quite thin. In order for your straight abs to show, you have to develop your core and lose fat around your waistline. [1] X Research Source If you want to have round and defined abs, you must work every part of your abs.
  • Plank is also a good exercise for the core. The exercise itself is great for the core, but it’s also easy to create variations – you can work multiple muscle groups by adding other poses and/or movements.
Image titled Get Abs (for Girls) Step 2.jpeg

Image titled Get Abs (for Girls) Step 2.jpeg

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Leg lifts. Lie on the floor with your legs straight and pressed together. Keep your legs straight and slowly raise both legs into an upright position, so that they point to the ceiling. Gently lower your foot to the floor and repeat. Do not separate your legs or bend your knees when exercising, unless you find it too difficult. In this case, you should adjust the exercise by pushing your knees up to your chest instead of just your feet up to the ceiling. If you want to make the exercise more difficult, try to keep a dumbbell or small dumbbell between your legs while exercising!

  • Lifting the legs helps to exercise the lower abdominal muscles. The lower abs are especially hard to work out and hard to “show up”, but if you can get them toned, you’ll have an eight pack! The core plays an important role in stabilizing the hips and spine, if these two positions are not stable then you are prone to back injury. [2] X Research Source
  • Other lower abs exercises like reverse sit-ups and leg swings also target the area just above the hips, contributing to a toned area above the pelvis.
READ More:   How to Get V-cut abs
Image titled Get Abs (for Girls) Step 3.jpeg

Image titled Get Abs (for Girls) Step 3.jpeg

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Bicycle belly crunch. Lie on your back in a basic crunch, with knees bent and feet flat on the floor. Place your hands behind your head and bend your elbows. Raise right knee up to chest. As you lift your knees, gently lift and twist your upper body so that your left elbow touches your right knee. Lower your upper body and bring your right knee down while simultaneously raising your left knee, touching your left knee to your right elbow. Repeat this movement, alternating knees and elbows.

  • Cycling abdominal crunches helps to exercise the intercostal muscles, which are an integral part of any abs workout. The muscles on the sides of the torso are not only important in terms of building abdominal strength and core stability, but they also look great if they’re in focus. Toned intercostal muscles will create a slim and solid appearance for the flanks.
  • The intercostal muscles are likely to be the first muscle group to show up after a period of abdominal training. They will appear as thin lines from the lower rib to the hipbone.
  • Cross crunches and side planks are also great for the intercostal muscles. Just a few minutes of practice will make you feel tired in the flanks!
Image titled Get Abs (for Girls) Step 4.jpeg

Image titled Get Abs (for Girls) Step 4.jpeg

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Work out your legs, butt, and back with the leg lunge exercise. The lunge is a great exercise that targets the legs and butt, and uses your hips, back, and abs as secondary muscle groups. To lunge, start in a standing position with your feet hip-width apart. Step right foot forward. Bend your right leg and lower yourself to the floor until your right knee forms a 90-degree angle, while keeping your back straight. Push yourself up to a standing position, focusing your weight on your right leg. Repeat this movement with the left leg. Do it slowly and smoothly – stiffness or sudden movements can cause knee or back injury.

  • Perhaps when you do abs you mainly want to have a toned abs, but a varied exercise regimen is essential for good shape, balance, a strong spine, and good general health. Don’t miss any muscle groups between your chest and knees, or you’ll regret it!
  • There are many types of exercises for the core support muscles. You can practice yoga like warrior pose, cobra pose or camel pose. Superman and pointing dog movements also help. A solid core is absolutely essential for a statue-like abs.
Image titled Get Abs (for Girls) Step 5.jpeg

Image titled Get Abs (for Girls) Step 5.jpeg

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Don’t believe in misconceptions about abs. Since a lot of people want to have nice abs, there is obviously a lot of misinformation and baseless claims on the matter. Don’t trust everything you hear when it comes to developing beautiful abs. If some information sounds too great, perhaps you should be cautious.

  • You can’t just burn belly fat. This is a widely circulated anecdote. It’s not a matter of trying too hard for a particular body part, because exercise can’t get rid of fat in such a particular location. [3] X Research Source Actually fat is burned slowly throughout the body. To lose belly fat you have to lose body fat.
  • You shouldn’t just train your abs. Doing lots of crunches will build strong abs, but you may not see sharp, toned abs. In order to have abs, it is often necessary to diet and make lifestyle changes (see below) to make the abs more visible.

Burn fat by changing your lifestyle

Image titled Get Abs (for Girls) Step 6.jpeg

Image titled Get Abs (for Girls) Step 6.jpeg

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Make time for exercise. As with any exercise regimen, the best way to see results in your abs is to be patient . Exercise regimes will bring the best results when done regularly over a long period of time. If you’re ready to work out your abs but haven’t established an action plan yet, try to spend about an hour a day exercising. Build an exercise regimen that includes a mix of strength training and cardio – the right approach for beginners is to alternate strength training sessions with cardio.

  • Even if you just want toned abs and don’t care about the rest of your body, your training regimen should be varied and balanced. Balanced sculpting not only improves overall physical beauty, but is also better for abs. The core is used to support most strength training exercises, so the more varied the regimen, the better the abs and core! [4] X Trusted Source Mayo Clinic Go to Source
READ More:   How to Change Netflix Service Plan
Image titled Get Abs (for Girls) Step 7.jpeg

Image titled Get Abs (for Girls) Step 7.jpeg

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Identify fat-burning opportunities. Unfortunately, exercise is not always a sufficient condition for beautiful abs. You can get strong abs from a heavy abs regimen, but if the newly born muscles are covered by belly fat, you won’t be able to see the results you want. To burn fat you need to make some lifestyle changes that lead to a calorie deficit – that is, you burn more calories than you take in.

  • Start by changing your current lifestyle so that you burn more calories throughout the day. For example, if you drive to school or work, switch to cycling or running. If you usually spend most of your free time watching television, try signing up for your local sports team or simply go for a jog. Over time, these small changes will help you lose excess fat, and then your abs will become more visible.
Image titled Get Abs (for Girls) Step 8.jpeg

Image titled Get Abs (for Girls) Step 8.jpeg

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Reduce calories. The surest way to lose weight is to eat less. It’s still not clear how often and how much you need to eat to lose weight most effectively – the most important thing to remember is that the calories from food must be less than the calories used for the day. Calculate your basal metabolic rate, then calculate the number of calories you eat for the day.

  • A healthy weight loss goal is about 0.5-1kg per week. Half a kilo of fat equals 3,900 calories. To lose half a kilo per week you need to reduce 550 calories per day.
  • Remember that any diet should be realistic, reasonable, and safe. You need to eat at least 1200 calories per day. Do not starve yourself or neglect your nutrition, or you can put your health in serious danger.
Image titled Get Abs (for Girls) Step 9.jpeg

Image titled Get Abs (for Girls) Step 9.jpeg

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Change the type of food. When it comes to dieting, it’s not just a matter of how much to eat, but also what to eat. Try to minimize processed foods as much as possible – as a general rule, if you can’t immediately tell if a food is made from a plant or an animal, it is considered “processed”. You should also eliminate foods high in fat and sugar. Instead, you should add vegetables (especially nutrient-rich vegetables like kale and spinach), carbohydrates from whole grains, lean protein (yogurt, chicken breast, eggs, some fish), and limited amounts of healthy fats (such as olive oil, avocados, and nuts).

  • Drink a lot of water! Water helps cool the body, has no calories and promotes weight loss. [5] X Research Sources
Image titled Get Abs (for Girls) Step 10.jpeg

Image titled Get Abs (for Girls) Step 10.jpeg

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Do cardio. Cardio is a great way to burn fat. High-intensity cardio exercises like running, swimming, and cycling burn a lot of calories. If you want to burn fat, consider spending time doing cardio each week. This is a great way to widen the gap between calorie intake and calorie use per day. However, if you increase your food intake in proportion to your new cardio regimen, you may not be able to burn fat.

  • As with most exercise, cardio beginners should only do it in moderation. Don’t overdo it – if you spend all your time doing cardio and don’t do strength training at all, don’t eat healthily and don’t rest, you could burn out and not get results.
READ More:   How to Prepare the BRAT Diet

Basic sit-ups

Image titled Get Abs (for Girls) Step 11

Image titled Get Abs (for Girls) Step 11

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Lie straight on your back. To create a comfortable feeling, you can use a foam mattress or lie on a carpeted area. Place your heels on a low table with a minimum angle of 90 degrees.
Image titled Get Abs (for Girls) Step 12

Image titled Get Abs (for Girls) Step 12

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Cross your arms in front of your chest. You’ve probably seen people clasp their hands behind their heads while doing crunches – if you do, you’re likely to put pressure on your neck unintentionally. When you cross your hands in front of your chest, you eliminate the risk of neck pain.
Image titled Get Abs (for Girls) Step 13

Image titled Get Abs (for Girls) Step 13

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Tighten your abs and lift your upper body, starting from the top. Use your abs to smoothly lift your upper body (relaxing your neck) to the maximum height where your lower back hasn’t left the ground. Never make sudden movements as the back can be injured.
Image titled Get Abs (for Girls) Step 14

Image titled Get Abs (for Girls) Step 14

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Hold the “folded” position for a few seconds. Begin to lower your upper body back to the ground slowly and smoothly.
Image titled Get Abs (for Girls) Step 15

Image titled Get Abs (for Girls) Step 15

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Repeat. Each time you reach the highest position, hold this position for 1-2 seconds and then slowly lower your body back down and repeat. If you feel pain in your lower back while exercising, you must stop.
  • Image titled Get Abs (for Girls) Step 16.jpeg

    Image titled Get Abs (for Girls) Step 16.jpeg

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/b/ba/Get-Abs-%28for-Girls%29-Step-16.jpeg/v4-728px-Get-Abs-% 28for-Girls%29-Step-16.jpeg”,”bigUrl”:”https://www.wikihow.com/images/thumb/b/ba/Get-Abs-%28for-Girls%29-Step-16 .jpeg/v4-728px-Get-Abs-%28for-Girls%29-Step-16.jpeg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,” licensing”:”<div class=”mw-parser-output”></div>”}
    Repeat the exercise for about 20 reps. After 20 reps, rest for a while (less than 1 minute) and then do another 20 reps. Practice 2-4 times or practice until you “get tired” – a slight pain in the abdominal muscles indicates that the muscles here have been worked out.
  • Advice

    • Stay motivated and don’t give up.
    • Do 20 reps a day, but when the abs are firmer, do 20 reps each time, 3-4 times a week.
    • Drink at least 8 cups of water (250 ml/cup) every day.
    • You must have a good diet or the results will not be as expected. Give up junk food, sugary foods and drinks, and all processed foods.
    • When you do a new exercise, remember to use correct posture and technique to prevent neck and back injuries.

    Warning

    • If you have a medical condition related to your breathing or abdomen, you should consult your doctor before starting to exercise.
    • Do not force the body to exercise excessively.

    Things you need

    • dumbbell ball
    • Towels or exercise mats
    X

    This article was co-written by Monica Morris. Monica Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .

    This article has been viewed 49,936 times.

    Toned and attractive abdominal muscles are always a goal pursued by both men and women. Unlike men, women need to work harder to achieve this beauty. Biologically, some women have to work out harder to build muscle like men. They tend to accumulate more body fat, so the abs are hidden. Others hesitate to do muscle building exercises for fear that they will be overweight. Don’t worry – with a smart combination of diet and exercise, women can develop statue-like abs and cores without looking like a bodybuilder.

    Thank you for reading this post How to get nice abs (for women) at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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