Abs workout for women: 8 weeks to a flat stomach

Abs workout for women Abs workout for womenWomen, combine this 8 weeks abs workout with a smart diet and weekly cardio, and you’ll get that elusive flat stomach in no time!

Perform this abs workout 2-3 times a week after your resistance training sessions. It can also be performed on off training days, or with your cardio workouts.

Cardio workouts

Perform 3-4 cardio workouts per week for 20 to 30 minutes. Choose whichever form of cardio you prefer. You must to remember that cardio has to be entertaining. If you don’t like performing cardio, you are more likely to miss sessions. You can perform cardio first thing in the morning, on off days, or after your resistance training sessions.

Maximising Your Diet Plan

Eating less isn’t good enough. To look fit and healthy you also need to make sure you are eating the right food, and not under-eating. Many women under-eat protein and healthy fats, what results in skinny but still flabby body after a period of dieting.

Here are some tips that can help you maximise your diet plan:

  • Calories – If you’re looking to lose fat, start by eating around 1,800 calories per day. The goal is to lose 1.5-2 pounds of fat per week. If you lose weight more quickly than this, you also tend to lose muscle mass. The result is a skinny, but flabby body. Don’t lose weight too quickly! If you’re not losing weight at this calorie level, drop your calorie intake down to 1,650 for a period of no less than 2 weeks and reassess your progress.
  • Protein – Make sure you’re eating at least 100 grams of protein per day. Protein helps you retain, repair and build muscle tissue. Many women underestimate how much protein that take in per day, so it’s good to monitor this vital macronutrient.

Helpful diet tips

There is more to a healthy diet than just calories and protein. Follow these tips to maximise your eating plan:

  • Healthy Fats – Make sure at least 20% of your calories come from healthy fats.
  • Carbohydrates – Try to avoid the white poisons – white sugar and white flour. Instead, choose nutritious carbohydrate sources such as oatmeal, rice, quinoa, fruits and veggies.

Abs Workout: Weeks 1-4

Exercise Sets Reps or Time
Cable Crunch 2-3 15-25
Plank 2-3 30-60 Seconds
Hanging Knee Raise 2-3 10-20
Dumbbell Side Bends 2-3 10-20

Abs Workout: Weeks 5-8

Exercise Sets Reps or Time
Twisting Bench Crunch 3-4 20-30
Plank With Feet On Bench 3-4 60 Seconds
Weighted Sit Up 3-4 20-30
Wood Chop 3-4 10-20
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