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adidas
adidas / August 2019
By adidas

TIPS FOR SCULPTED ABS FOR WOMEN

No longer are six packs only for the guys in the gym look around and you’ll see plenty of women with perfectly sculpted midsections. But this doesn’t come for free; it takes hard work and commitment. Luckily, getting into shape doesn’t have to be a bore – we’ve got diet and exercise tips to help you out. These exercises work out different muscle groups, so make sure to add reps from each of them into your workout routine for well-defined abs. Ready to put on that swimsuit and hit the beach? You will be in no time!

Eat Smart

No matter how many reps you do, if you still have an excess body fat, your hard work won’t show. A proper diet with ample fiber, antioxidants and protein will slim down your tummy and let you show off muscle tone. Make sure to eat almonds, eggs, salmon, apples, leafy greens, berries and yogurt, among other foods, and you’ll be able to flaunt a six pack in no time.


The Jackknife

The jackknife targets the whole stomach. Lie on your back, then lift your arms and legs toward the ceiling simultaneously until your toes touch your fingers. It hurts, but it works.


Abdominal Crunch

It’s everyone’s favourite ab workout: the abdominal crunch! It might not be pretty, but it gets the job done. Just imagine a strap pinning down your hips and abdomen, then tighten your stomach muscles as you rise in the direction of the pelvis.


Ins and Outs

Ins and outs target your lower and upper ab muscles. Start by lying on your back and lifting your legs six inches off the floor. Bend your legs and pull them toward your chest. Extend the legs up to the sky, then bend them toward the chest again.


Superman

For this deep abdominal exercise, lie face down on the floor. Simultaneously lift your head, right arm and left leg while trying not to let your shoulder rise. Hold that pose for three seconds, then lower back down. Repeat with your left arm and right leg.


Wall Slide

Lean your butt, upper back and head against a wall and place your arms up over you head to form a goalpost. Slide your elbows down the wall. Once you’ve gone as far as possible, squeeze your shoulder blades and lift your arms toward the ceiling, making sure to keep them against the wall.


Side Plank

This exercise works your core by forcing you to stay stabilized. Start by lying on your side with your legs are stacked and your shoulder right over your elbow. Lift up so that only your forearm and feet are supporting you. Hold that pose for 30 to 40 seconds. Repeat for the opposite side.


Abdominal Crunch

Crunches are the same, whether you’re a guy or a girl. There’s nothing new about them, but oh man, do they work. So no slacking, however much it hurts. If you’re feeling it, you’re doing it right.


Dumbbell Side Bend

Hold a dumbbell in each hand and stand up as straight as possible. Moving slowly, bend to the left as far as possible. Your weight should be transferred to your left leg. Hold for a few moments, then return to an upright position. Repeat on your right side.

adidas / August 2019
By adidas