Amazing abs are much easier to envy than to come by — and it’s no secret that perfect abs take a whole lot of work. To get the core you want, here are 15 daily practices of women with the strongest, flattest abs, that you can follow. Pick a few, be consistent about them and you’ll be seeing rock solid abs in no time. Good luck.
1. They try new workouts.
Our bodies are so amazing and they adapt super quick, so we need to change up the routine. It’s why women with great abs rarely do the same workout more than twice.
2. They set realistic goals.
Instead of going to the gym thinking about abs, try going to the gym thinking about getting an extra 10 seconds in your plank or lasting an extra five minutes in your run.
3. They focus on form instead of reps.
When working on your core, don’t focus on cranking out a certain number of reps, which can result in improper form that makes many exercises less effective. Instead, slow down and focus on your form. You will feel the difference immediately and the results will show up faster.
4. They use gym time wisely.
When you’re busy, you have to rely on efficient workouts to stay in shape. That means doing full-body, high-intensity interval training workouts, which burn tons of calories while building strength. After all, you can have abs for days — but you’ll never see them if they’re covered by fat from calories that are stored instead of burned.
5. They actually eat.
You can’t build muscle — abs included — unless you eat proper food. Try not to weigh or measure food, and instead rely on your body to let you know when your stomach is full.
6. They opt for lean meats and smart carbs.
If you’re a meat eater, try to stick to leaner meats like chicken and fish. Don’t be afraid of starchy veggies or carbs either: Yams, sweet potatoes, rice, quinoa, and whole-grain breads are all part of a great diet that can help with blasting belly fat — but make sure baked goods and processed foods don’t make the cut in your diet.
7. They eat their water.
Fruits and vegetables that are rich in water, including cabbage, cauliflower, kale, and broccoli should top your shopping list.
8. They do cheat — but only every now and then.
Depending on your situation, it’s never possible to always eat perfectly. Eat everything in moderation — even if it’s pizza. You may not know this, but the body needs a bit of ‘bad’ food for it to truly make use of the ‘good’ food.
9. They drink like it’s their job — but stick to h20.
Aim to drink about 3 to 4 liters of water per day and avoid binge-drinking alcohol. You can always drink wine, but again all in moderation and never excessively.
10. They say no to white foods.
Many women with great abs do not believe in dieting – but a lot of them do believe in limiting white carbs with added sugars, mainly because white sugars and carbs (like white flour) tend to make up many processed foods. Processed food also tends to lack fiber. So, try eating mostly clean foods like protein, veggies, and brown rice.
11. They do planks instead of sit-ups.
Planks are the preferred abs exercise because they’re way more effective for targeting your core than a classic sit-up and are proven to engage more of your abdominal muscles.
12. They avoid sodium.
Avoid sodium to avoid water retention. This is how you make your abs look their best — particularly when you’re planning on wearing a bikini to the beach.
13. They eat asparagus and cantaloupe.
Asparagus is a natural diuretic, which helps get rid of excess water or bloat, and cantaloupe is also a great flat-belly food.
14. They do cardio.
There’s no way to get around it if you want amazing abs. Cardio is key to keeping your six-pack looking solid. An option is to run four or five days a week, varying speed and intensity to keep your body guessing. On non-running days, pick a fun sport like indoor cycling, swimming, or the elliptical machine – remember to vary your workout.
15. They snack constantly.
Instead of eating three heavy meals a day, make sure to eat little snacks throughout the day – it keeps your metabolism moving.