@kayla_itsines / Instagram

This is what you actually have to do to get a six-pack

According to the women who have one... 💪🏼

24 May 2018

Every female physique is beautiful, no matter what shape or size it is. But if you're dead keen on getting a six-pack for summer, you should know it's no easy feat.

How do we know? Because these women have rock hard abs and this is what they do to get them...

1. Lower your alcohol intake

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Kayla Itsines, aka the brain and body behind 'Bikini Body Guide', hasn't had a sip of alcohol in almost seven years. In a post she shared on her Instagram, she wrote: "I have of course tried alcohol before, but it's just not something that interests me at all. I have not had alcohol in six years (almost seven) and I probably will never drink it again.'

Melissa, Head Trainer at brand new London Fitness Boutique, , says, "Naturally if you cut down on alcohol, that will accelerate your results as most alcohol is high calorie and we all make questionable food choices when under the influence and/ or hungover."

2. Try a combination of HIIT & LISS workouts

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Natasha Oakley, one-half of the duo that forms 'A Bikini A Day', uses a combination of high-intensity interval training (HIIT) and low-intensity steady state (LISS) workouts to tone her body. From squats to intense running on the spot, to skipping and tricep dips, her circuits are hardcore.

3. Work out anywhere

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Have a few workouts in your arsenal that you can do any time and anywhere so that when you do go on a well-deserved holiday or have to travel for work, your hard work doesn't completely fall by the waist-side.

Fitness influencer Cat Meffan is always completing a yoga workout in different places, whether it's a park, the beach or hotel room. No gym? No problem.

4. Eat well

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It seems like a no-brainer but eating well is something a lot of us struggle with because of our busy schedules and not knowing enough about food.

In an Instagram post, Kim Kardashian's trainer, Melissa Alcantra, explains how important carbs are and that it's not as simple as cutting food groups out. "When I don’t have carbs, I just want to eat crappy processed foods and it makes sense because your body works that way, always in 'survival mode'."

"It craves fatty sugary foods because that gives you the most calories (energy). So next time you ask yourself 'How come I’m not losing weight, I hardly even eat?' Well, that could be your problem right there!"

5. Lower your body fat percentage

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In order to get visible abs, it's not just about building muscle, but reducing fat.

The percentage varies from person to person, "but when looking at body fat in women, a healthy range is between 16-25 per cent, with visible abs tending to be more prominent in the 16-20 per cent range", says Melissa, Head Trainer at .

6. Find the type of workouts you love

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Hate the gym? Can't stand running? Would rather lift a cocktail than weights?

There's always going to be forms of exercises you don't like, but the good news is, there's always other options.

"If, like me, you don’t enjoy lifting weights then get some gloves on and get boxing," says Miranda Hart, Trainer at . "Because of all the twisting motions, your core is firing the whole time so you’re getting an ab workout without even thinking about it. Mixing your boxing with some strength and conditioning you’ll see those abs coming out of nowhere."

Beyonce dance classes, aerial yoga, trampolining, the possibilities are endless.

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