Training #3
Oblique muscles exercises:
- Windshield wipers
- Side plank dips
Lower ab exercises:
- Seated crunches
- Stand up leg raises
Six Pack exercises:
- Butterfly crunches
- Bent legs roll ups
Training #4
Oblique muscles exercises:
- Plank twists
- Bicycle crunches
Lower ab exercises:
- Heel taps
- Low scissors
Six Pack exercises:
- Crunches
- Pulsing ups
Important notes:
- 1 training = 1 day workout;
- Every one of these exercises should be done in a motion of 3-4 sets and 15 reps;
- The breaks between the sets should be approximately 20 seconds, but never more than 30 seconds;
- You can always mix up the exercises by your choice;
- Make sure to do the ab exercises slow and right, while you focus on the form.
- In time, you can start using light weights or resistance bands for some of the exercises;
- These are the best ab exercises for women, but they work for the best packed with a nice nutrition plan and full body workout program.
How many times should you do these training sessions?
1. If you’re following a workout plan, with full body workout program or you’re exercising daily using split muscle training, including just one Diamond Abs training, once or twice a week, is more than enough.
You can do the ab exercises for women on cardio days, before the cardio workout, or you can make special ABS day.
2. If you don’t follow any workout plan, and this is your only activity, you should do it 4 times a week.
Here’s an example:
- Day 1: Training #1
- Day 2: Cardio 30-40 minutes
- Day 3: Training #2
- Day 4: Cardio 30-40 minutes
- Day 5: Training #3
- Day 6: Cardio 30-40 minutes
- Day 7: Rest
- Day 8: Training #4
- Day 9: Cardio
…and then right again from the start :)
For cardio days, you can run, hike, rope skip, do elliptical workout, cycle, workout on a stepper, or do your personal favorite cardio workout program.
Cardio is important too, so don’t skip it.
Also, clean your diet out of junk food and sugars.
You might want to consider quitting carbs too, especially if you have weight to lose first – That’s how I managed to effectively clean up my diet and lose weight, with my Team Up Technique.
Also, check out my full body workout program, for weight loss and getting fit in only 6 months:
Bonus: Abs Cool-down
These 6 yoga poses are the best cool-down, that you can do after every training session:
- Child Pose to Cobra Pose
- Cat to Cow Pose
- Mountain Pose
- Bridge Pose
Girl, get ready to shine bright like a diamond!
Don’t wait a minute longer, and start working out!
By cleaning your diet, and repeating these diamond abs workouts, you’re going to get diamond abs in few months.
Just be patient, dedicated, and give your 100% when you workout, and you’ll get your abs faster than you think.
And remember, diamonds are created under pressure, so get working NOW!
SHINE BRIGHT LIKE A DIAMOND! :)
If you like this Diamond Abs Workout, don’t forget to share it with your friends!
Have a nice workout! :)
I wana build abs but not look masculine at the same time.. Could you please suggest me a better diet plan and the ways to train for the abs without getting the masculine look! And I am a pure vegetarian so please if you could really help me out with a proper diet plan as I’m 19 and just weight 39 KGS.. I recently started working out..with the exercises you have put on this website..I really even need to gain weight.. So basically my major concern is
1.) Gaining Weight
2.) Getting abs without looking masculine
3.) A proper veg diet plan to balance my weight gain and getting the abs..
Leaving this I work our for proper curves in my body as I don’t have em
Your website is so content and useful I love it..I have taken all the advices from the website including the workout songs the training logs and DIY of training cloths, etc etc,I hope you reply this and please help me out
Hi,
I’m so glad you like my blog, and find it inspiring – it really means a lot!
First of all, I have to say that you don’t have to worry about bulking up, because you’re a girl and we do not have these hormones.
Anyway, girls that are bulked up, take different kinds of supplements to achieve that, so don’t worry and try doing the breaking fat workout program, or if you don’t have much extra fat to lose, you can directly go with the muscle toning workout program.
About the diet, you should quit sugars and bad carbs for good.
The perfect eating formula is: proteins + fibers + healthy fats.
So eat a lot of proteins such as peas, beans, mushrooms and dairy products, combined with healthy fats such as avocado and omega 3, and spice it all up with loads of fibers that you can intake from veggies and greens.
This is just what i need!! Thankyou so much!! I will try my very best once ad for all, since i have been doing other ab workouts but never seemed to see a difference… Only one question, how may i be able to print out these workouts please? x
Pearl,
I’m so happy you like the Diamond Ab Workouts :)
You can download them and print them.
And, don’t forget to share them with your friends!
Hi! I love your blog, and I just have one question, about how long does it take to start seeing results? If you are also including a healthy diet/cardio plan.
You’ll start seeing results in two months.
It’s different for everybody, but after the first 30 days, you’re body will start swimming into the changes.
Don’t forget to include the Breaking Fat workout program, for even better results :)
I’ve had a gym membership for almost 3 years and have just recently decided to get motivated and go more than 1 day a week. I will be incorporating your workouts into my schedule. After 7 years of having a post-cesarean belly, I am optimistic about the results. I’ll come back in 4 months with before/after pictures.
I’m so happy to hear that my blog inspired you to actually start working out – I wish you great results!
Just give your 100% in the gym, and you’ll get there, I promise you that.
Have you checked out my Breaking Fat Workout program?
I think it would be the perfect program for you :)
I was looking for a program that I can actually stick to, cuz I’m a kind of person that needs a plan, otherwise I get lost and drift away from working out. I finally found one! Thank you sooooo much!!! Can’t wait to sweat it out with your Breaking Fat formula and incorporate these ab workouts on abs/cardio days! Love your blog!!! Keep posting more motivation!
Julia,
I’m so happy to hear that you like my Diamond Abs Workout program.
I wish you great results!
I’m posting my new article first thing in the morning, so I hope you like it :)
Hi Monica,
Thank so much for sharing this program, I looked on many website for ABS exercises but it seems to me it’s always the same thing and it won’t keep me motivated.
I’ll start today the first training!! I’m sure I will get the ABS that I want to by working for them like that !!!!
Emily,
I’m glad you like my Diamond Abs Workout, and I wish you great results.
You know, it takes more than just the workout to get your abs pop out, but I’m sure you’ve read it all, so good luck!
Update me on any changes, and don’t forget to make a before and after picture :)
Love,
Monica
hi my query is I am starting with the weight loss program so should i include this ab exercise on my cardio days ? i will be doing cardio on DAY 3 and Day 6 should i Pick any random training or stick to any 1 ??? Please reply..
Yes, you can include the ab training in your cardio days, just make sure to minimize the cardio to 40 minutes.
Also, make sure to do different ab training every cardio day :)
Hi
What are the exercises written underneath every training ??
Do i need to switch every training every day or every week??
Thanks
Yahiara,
That’s the names of the exercises in each training.
You shouldn’t do abs exercises every single day, do a one day cardio break for example.
4 times a week is more than enough, and you should do different exercises every training.
So yes, switch them every training, so that they are different from the days before :)
I’m so excited to try this ab program! Abs are THE muscle group I get so confused with training that sometimes I skip them altogether. Whenever I start doing an ab program, I do begin to see muscle definition, but nothing ever pops and it seems to stay that way for weeks. My diet is very clean, but I guess I will start doing HIIT cardio as well to maximize the effects. Anyway, my only suggestion is I wish you put pictures of what your abs looked like before and after. Not that I doubt you at all, haha, but I would feel more motivated seeing actual results. P.S. LOVE the name “diamond” abs!
Kye,
I’m sooo happy you decided to try my diamond ABS workout program!
And I promise you I will take that picture.
I have a picture of me in the Breaking Fat workout program, and it took me a eternity to add that picture to the post, because I hate being photo-shoot )I am a little embarrassed.
But I’ll do that soon enough, I promise.
I wish you great results, and don’t forget to do cardio afterwards.
Love,
Monica
hello, can i choose some exercices and put them in one training plan and repeat that everyday. will it give the same results as the four trainings.
if you reply that would be great
thank you.
hello, can i choose some specific exercices andput them in one training plan and repeat it every time i train. will it give the same results as the 4 trainings or not.
i wish you reply to it and thank you for this amazing work.
Nadia,
Of course you can do that, but I’d suggest to make changes now and then.
For example, you could add some psychometric moves – they’re my favorite!
Doing the same exercises each day is not that good of idea, since our body adapts so fast on the movements, so changes are always the best choice.
However, I wish you great results :)