How to Get a Six Pack Fast for Girls

Get a six-pack with running, planks and green eating. Photo Credit Jacob Ammentorp Lund/iStock/Getty Images

Six-pack abs are sought after by most teenage girls as well as adult women. Although it requires effort, girls can achieve six-pack abs by sticking to healthy eating plans and exercise regimens. Body-fat percentage must be low to see toned abdominals which may otherwise be hiding under layers of fat. Be on your way to bare abs with a combination of cardio, core strengthening and diet.

How To Achieve Awesome Abs

Step 1

Eat healthy, inluding lean meats and vegetables. Photo Credit Elena Gaak/iStock/Getty Images

Cut caloric intake to lose excess fat hiding abdominal muscles. Weight-loss occurs when you ingest less calories than you burn off. To lose a pound of fat a week, you will need to burn off roughly 3,500 calories or 500 calories per week. Decrease caloric intake by snacking on fruit instead of cookies, drinking water versus soda and eating green vegetables with lean protein for meals. A nutrient-rich diet should consist of veggies, fruits, protein and healthy fats in moderation while reducing or eliminating sugar and polyunsaturated fats.

Step 2

Focus on plank exercises. Photo Credit Nikita Buida/iStock/Getty Images

Tone up abdominals with planking exercises. Front planks target the rectus abdominis and deep transversus abdominis muscles which flatten your belly. Do a front plank by lying on the floor face-down. Push yourself up to rest on your toes and forearms with elbows underneath your shoulders. Contract your abdominal muscles to avoid sagging in the middle as you maintain a straight body from head to toe. Hold for 30 to 60 seconds and repeat three times five days per week.

Step 3

Target the obliques with side planks. Photo Credit capdesign/iStock/Getty Images

Target the obliques, the muscles on the sides of the trunk, with side planks. Toned obliques will whittle your middle and give your stomach a sculpted look. Do a side-plank by lying on your right side on the floor, legs stacked on top of each other, and body forming a straight line from head to toe. Lift yourself up so that you are resting on the side of your right foot and right forearm, elbow underneath your shoulder. Keep your hips lifted to avoid sagging in the middle while contracting the abdominal muscles. Hold for 30 to 60 seconds and repeat three times on each side of the body. Do side planks five days per week to maximize six-pack potential.

Step 4

Engage in cardio exercises. Photo Credit fatchoi/iStock/Getty Images

Run, bike, swim, hike and sweat your way to lean, ripped abs. Cardio exercise raises the heart rate and metabolism to burn off calories for fat-loss all over the body including the abs. The less fat you have, the more visible abs muscles will be to the eye. Aim to do five cardio sessions per week of 45 to 60 minutes duration at a moderate-pace. Two of those sessions should include high-intensity intervals done at a vigorous pace, to increase caloric burn both during and hours after exercise. A sample interval session would be to cycle hard for one minute followed by two minutes of easier recovery cycling. Repeat 10 times and include a five- to 10-minute warm-up and cool-down.

Warnings

• Consult with a medical professional prior to initiating any dietary or exercise regimens that could adversely affect your health.

Tips

• Use proper form for each exercise to maximize its effectiveness and avoid injury.
• Eat protein first to fill up on good calories and wait five minutes to let the food settle before searching for an extra snack.

www.livestrong.com