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According to preconceived ideas, a woman is not made to have the famous 6 pack. But this is completely false! It's not a question of gender. Anyone can sculpt their abs. With a good dose of courage, willpower, hard work, discipline and patience, you can get a very good result.

There is, however, one thing to be clear about. You should not misunderstand the objective. Drying out your abs is not only about removing the bulges from your stomach, but also about sculpting it to make the shelves appear. All this requires method and great know-how and you will discover how to achieve it.

Determining your IMG

When you want have absThe first step is to know your physical condition. The method to adopt when you are overweight or when you are just overweight is not the same. To know how to proceed, you must first calculate your BMI or body fat index. It is obtained using the formula in %: 1.2 x (weight in kg/height² in m) + 0.23 x age -5.4.

With an IMG of more than 30%, you are not yet in a position to achieve a lean body. The best option is to go on a diet to lose weight. On the other hand, with an IMG lower than 30%, you can have visible abs by focusing on the right program.

Follow a good diet

What you need to understand first is that the diet for abs is quite different from a diet. It is true that you have to eat less, but there are a few rules to follow regarding the nutritional content of meals. The choice of food is also of great importance.

In fact, the best way to get absis to adopt a diet rich in protein. It is a useful nutrient for muscle gain. Menus should also include a good dose of carbohydrates and fats. They will allow you to have more energy and stamina and to succeed in your program.

The ideal is to consume carbohydrate sources in the morning. This way, we can have energy to attack the day. As far as the choice of food is concerned, we should only prefer natural food and forget about industrial products. Thus, no more fruit juices or canned tuna. Organic fruits are much better. Alcohol is also to be avoided.

Of course, not all fruits are good to eat when you are on a diet. If they are too sweet, it is better to avoid them. Raw vegetables, lean meats and fatty fish are recommended. Concerning dairy products, cheese is not very recommended. If you want to eat them, check the fat content and limit the quantity.

The dryer program

Abdo woman dry program

Now we will tackle the sports program to be applied during a dry. What to do to get visible abs when you are a woman? Obviously, there are specific methods that are suitable for women. They are within your capacity and allow you to avoid muscular or articular accidents.

To begin with, you should limit yourself to 3 or 4 strength training sessions per week. It is important to let your muscles relax and rest. Next, know that you need to burn fat with sustained cardio. You must include ab exercises in your workouts, because the goal is to to make the abdominal muscles appear.

A good way to get a good workout is to do HIIT circuits. The principle is to do the exercises intensely for a few minutes and take the time to recover. This cycle is repeated several times. By doing so, you can take advantage of the after-burn effect. You will burn fat for 24 hours following the efforts.

During strength training, it is important to use all muscle groups. This is why it is said that there is not only one exercise to get abs. There are several of them. Apart from the classic abs, the plank or sit-up is also highly recommended. Moreover, it is easy to perform.

To give you an idea of what a HIIT workout looks like, you could do 3 x 12 crunches and take 1 minute of rest. Then you would do 3 x 5 leg raises and 3 x 45 seconds of crunches before starting a new 1 minute recovery phase.

Doing your abs well is also crucial. First of all, we must realize movements of big amplitudes. That's why you have to vary the exercises in order not to get tired quickly. You should also know that when you do sit-ups, you should not feel any pain in your back. If it is the case, you have not done the movements properly.

Finally, in order for the abs to give the desired result, you must coordinate your movements with your breathing. The rule is to exhale when you contract your muscles and inhale when you relax them.

A little extra to dry your abs quickly

It is more clever to use a product to get abs. This allows you to get a good result quickly. Fat burners are for example excellent allies. They will accelerate the removal of fat from your stomach.

In terms of fat burner, green coffee and green tea are the most used. But many other interesting products are also currently available. The laboratories which put their know-how to the profit of the sportsmen are more and more numerous.

Which product to get abs should you also consume? We can advise you to read our articles about the different fat burning supplements you can use such as Forskolin, Zotrim, PhenQ or even Trimtone !

In order to get the lean in the best possible time, the use of various food supplements is necessary. There are proteins that will help you gain muscle quickly. But there are also micronutrients that will protect you from a possible dietary deficiency. These are vitamins, trace elements such as iron and minerals.

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