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 Have a Go-to “Back-Up” Plan
Have a back-up diet system in place whenever you go off path with your eating habits—so that whatever weight you gain, you can quickly lose it after.
So, don’t obsess over losing weight if you eat more than usual for many days at a time. Food binges do happen, even to the best of us. Sometimes you’re able to fight it off, sometimes you just give in and indulge.
But know that because you have a proven back-up diet system that works (and that works fast), and one that you can always go back to whenever you gain some weight, you can rest assured eat like a champion on special (or many) occasions.
If you need such a proven diet system that can help you lose weight quickly, then I would strongly recommend you try what my girlfriends swear by—the 1-Week Diet program by Brian Flatt.
The 1-Week Diet is a weight loss program created by Brian Flatt, fitness trainer to the celebrities.
At the onset, you may think because of the name, the 1-Week Diet is a quick fix and a fad diet. But that is where everyone gets it wrong.
With the 1-Week Diet, there are no “gimmicks” or “tricks”
You lose weight by learning to use your body’s own natural bio-chemistry. Your body is then conditioned to naturally jumpstart your metabolism and you’ll burn more fat at rest.
The 1-Week diet does not add more stress to your life with grueling cardio sessions and endless gym time. It does not force you to cut out carbs, cut out fat, starve yourself or make you feel miserable.
With the 1-Week Diet, you follow a specific meal plan for 7 days with a list of foods that you should eat more of and foods that you should avoid. You can even continue to eat the foods you love (think ice-cream and chocolate cake), although it is not recommended that you binge on them.
Women who have been on the 1-Week Diet have reportedly lost up to 10 pounds in the first 7 days, and have continued to lose up to 29 pounds in a month.
If you’re ready to start transforming your body, life, and future in the next 7 days, click here to watch the presentation on the 1-Week Diet now.