workout for women at home

30 minute abs workout for women at home


What you really need is these two important things: proper diet and exercise.

It’s already a cliché hearing such suggestions on popular TV shows or magazines that tells us to eat the proper diet and have a regular exercise to have a healthy body. Well, they are right. This is the hard way but this is also the surest way to achieve your goal.

If you would like to stop adding more fats on your belly, then you should be carefully watch your diet. Always keep in mind that what you eat is what you get. If you are eating too much fatty foods, then you shouldn’t wonder why you have fats around your stomach. Therefore, if you would want to size down that bulge, stop eating those kinds of foods. Just make sure you do it gradually so that your body wouldn’t be shocked by the sudden shift of diet.

As you are setting your diet right, a good combination would be regular exercise. There are lots of different exercises that you can do. One of these is what they call interval training. This is called such because it would ask you to do an intense exercise for about a few seconds or minutes then rest for a minute and repeat it for successive intervals. This is very effective in helping you on how to gain six pack abs in a month because it boosts your body’s metabolism thus burning more fat.

NUTRITION  To  Gain Six Pack abs

Nutrition is also important to  gain six pack in a month because it will give your body the required energy to complete your workouts. Eating the right foods at the right time is extremely important is you want to lose your belly fat . Sticking with whole grain, lean proteins, fruits, and vegetables will allow you to gain six pack in a month

NUTRITION  To  Gain Six Pack  abs

Weight lifting and interval training are what will help you shed fat and burn fat while you sleep. Weight lifting is often overlooked and not considered as important as cardio, but weight lifting is probably the most important factor. For example, if you and your friend went to the movies and while at the movies you decided to eat a candy bar, who would burn more calories? Well, if your friend is a frequent weight lifter then he is burning off that candy bar a lot faster than you. Always remember that muscle burns fat. The more lean muscle you have the more fat you will burn by just standing still.

Interval training is also important. Interval training is a type of cardio exercise. What you do is, run at a fast pace for 30 seconds and jog at a slow for one minute to a minute and a half. This equals to one interval. For a complete interval sessions you would need to do at least six intervals and this is usually more than enough.


1. Cardiovascular Exercise

The first step in gain six pack in a month place, swim, use a tread mill, rower, or stair master. The aim of cardio is to get your heart rate for a period  to boost circulation. It is a great way to burn off the fat covering your gain six pack in a month.

 six pack abs

2. Exercise to build muscle

Sit ups, leg raises, and crunches are the regular six pack abs training exercises. However, it is not enough to do the regular abs exercise and expect to develop great  six pack abs in a month. Your entire midsection has to be trained. Your six pack abs work together with your back muscles to give support to your body. A complete body building work out that trains major muscle groups is recommended.

3. Water

Adequate water intake boosts metabolism. Aim for a minimum of 8 glasses a day. Your body is made up of two thirds water. When there is enough water in your system, every process including the fat burning process works better. Also the more water you drink the less hungry you will be. This will help you to resist eating too much food and keep your weight down. Your six pack abs muscles will also grow faster with enough water.

 six pack abs workout

4. Diet

I can’t give you a complete diet plan here for gain six pack in a month. Follow these diet basics for you to have great looking how to gain six pack abs in a month. Eat a good breakfast. Studies say men that eat breakfast regularly tend to have flatter tummies. Don’t stay hungry for an extended period. Eat small meals at 3 to 4 hour intervals. Take fruits and protein shakes for snacks. Add a lot of whole grains, lean protein and vegetables to your diet. Stay away from fatty acids, butter, margarine etc

 six pack abs workout

5. Lose Fat and water

As I said earlier, your six-pack-abs is buried under the bulge of your belly. Getting rid of the fat and water is what brings them out. Start on a weight loss program which of course will include some of what we have already discussed. Set a target for you to lose a certain amount of weight weekly. The more fat you lose, the sharper your gain six pack abs in a month will look better.

 six pack abs workout

6. Sleep

You might be wondering what sleep as to do to gain six pack abs in a month. Irregular sleep disturbs the hormones that help your body to burn fat. When you lose sleep, your body’s resistance to fat burning increases and you store more fat. Therefore, learn to have regular and adequate night rest daily.

 six pack abs workout

7. Persis

Don’t just practice these steps for a few days and think you will get results.  Gain six pack abs in a months involves some change in your habits. Set goals, keep logs, take measurements and reward yourself when you achieve those goals.

If you want to sculpt a rock hard set of six pack abs, you need to follow up 4 requirements.

Be Calm and Patient: Remember, getting a ix pack abs in a month is not a matter of a few days. It needs much time and patience. After all, you are working out for ‘gain six pack abs in a month’, so don’t take that lightly. Have patience! If you see no results coming out even after three weeks or so, don’t give up…it’s normal to achieve gain six pack abs in a month after a proper workout of at least two to three months. Thus, patience is your key to keep your spirit intact.

Show Great Discipline: Discipline is important in everything, and especially in exercising to gain six pack abs in a month. You cannot get six pack abdominal if you show no discipline in your exercise and other requirements such as proper and balanced diet.

Have Full Dedication: Your dedication is your strength! To get six pack abs  the lesson of dedication shall not be forgotten. Once you have made up your mind to get six pack abs in a month, just cling to it and stay dedicated. Your dedication should be as solid as a rock – unshakeable!

 six pack abs workout

Hard Work is the Key to Success: In order to achieve everything, you need to work hard. Hard work is a key to success if your goal is to get six pack abs in a month. You have to work day and night because your workout hours must increase day by day. The more the hard work, the better and fast the result.
Do these 6 exercises in this order to keep things simple. All these exercises are body weight and if you do not have the equipment do the substitutions instead.. Do this workout 3 days a week and do heavy cardio on the other days. There is no prescribed rest time in between sets. Just take as much rest as you need to catch your breath and get right back into it.

Warning: By following this workout you may experience sweating, soreness, and a willingness to give up.

The Warm Up six pack abs workout Simply start doing some kind of light exercise for 5 minutes. Some great choices are walking, skipping rope, and doing jumping jacks.

1) The Plank six pack abs workout  – Do this by getting into a push up position except rest your upper body on your forearms and keep your body straight for at least 60 seconds, longer if you can. Do this for 3 sets. 15 reps

The Plank six pack abs workout

2) Push Ups   six pack abs workout – Assuming everybody knows how to do these. Do as many as you can for 3 sets. Alternate the position of your hands from shoulder width to twice your shoulder width.

The Plank six pack abs workout

3) Body Weight Squats six pack abs workout- Squat down until your legs are parallel to the floor. Do as many as you can handle for 2 sets with the next exercise matched up as a super set. This means do a set of squats and then a set of leg curls or lunges right after with no rest.

Body Weight Squats six pack abs workout

4)Swiss Ball Leg Curls/Lunges six pack abs workout abs workout- If you are reluctant to have an exercise ball do leg curls right after a set of squats. You do them by laying on the floor with the back of your calves resting on the ball. Then bring the ball back towards you. Do lunges if you do not have an exercise ball and superset them with squats.


Swiss Ball Leg Curls abs

5) Dumbbell Rows/Inverted Rows six pack abs workout– Do bent over dumbbell rows with light weights you can handle for 15 reps. Do 3 sets of as many as you can after 15 reps for the first set. If you would rather use your body weight then do inverted rows for more balance.

Inverted Rows

6) Reverse Crunches  abs workout- Simply lie on your back with your legs up in the air and your knees bent at 90 degrees. Then bring your knees back to your chest. Do these for 3 sets of 12 reps. You can alternate each workout with hanging knee raises or crunches on an exercise ball.

The Plank six pack abs workout

7) Elbow-to-knee crunches abs workout

elbow-to-knee crunches

Do these for 3 sets of 12 reps

8)supine leg lowers abs workout

supine leg lowers absworkout

Do these for 3 sets of 12 reps

9) knee-to-opposite-shoulder knee-ins  abs workout

Do these for 3 sets of 12 reps

10) crunches abs workout

Do these for 3 sets of 12 reps

11) Hanging leg raise abs workout

Do these for 3 sets of 12 reps

12)Seated  twist with weight abs workout

workout for women at home

Do these for 3 sets of 12 reps

13) Weighted Decline Oblique Crunches abs workout

 Weighted Decline Oblique Crunches.

By saving the ab exercise for last you will already be a little worn which will make your six pack abs work harder. By doing body weigh compound exercises you are building your core to be very strong which will really show in your ripped six pack abs. Congratulations in advanced.