If the male bodybuilding standard is 6-pack abs and toned biceps, the "11" abs are desired by many women. This is not only an aesthetic standard but also shows a toned and healthy body. The “11” abs are created by the muscles along the waistline that form two parallel lines in front of the abdomen. This 11 abs gives women the same toned body as men but much slimmer and sexier.

They can be seen on the bodies of famous female K-pop idols who are known to be gym addicts or on the bodies of skilled dancers.

Just as important as regularly practicing abdominal exercises is maintaining a daily diet

It won't be mentioned here that calorie-restricted diets come to most people's minds. Instead, the following eating tips will tell you what your body needs to get the waistline you want.

Most people need to do ABS exercises to get abs – 11 abs, 6 pack abs, etc. But many people miss out on the nutritional ingredients in every meal that they take in every day.

There is also not a big difference between meals for 11 abs and 6 pack abs. Whether or not your abs will become the way you want depends on the type of exercise you are doing

For example, if you only do crunches, you will be able to develop only your upper abs. If you just do the air bike, you will be able to develop your lower abs. You need to smoothly combine movements, especially twisting movements to develop 11 abdominal muscles.

However, it is impossible not to mention the importance of nutrition in each meal, this is the key to ultimately helping to build your 11 abs. If you eat enough of the 3 important ingredients listed below, you will be even closer to your goal.

However, consult your doctor before starting any exercise routine or starting any particular diet.

WHAT IS THE REASONABLE DIET?

The 3 main factors to create 11 abs are that you have to have little belly fat, have enough abs and a flat stomach. Why mention these 3 factors?

Reasonable diet to lose fat

• You won't see your abs if you have too much fat in the abdominal area

• To lose fat = reduce calorie intake

The right diet to gain muscle

• You will not be able to form abs if you do not provide enough energy for your body to develop abs

• Gain muscle = eat enough protein (and in some cases you should take in excess calories)

Reasonable diet to reduce bloating

• If you're constantly bloated, you won't be able to see your abs – even if you've achieved them

• Reducing bloating = rationalizing food intake, making lifestyle changes simple (in most cases)

Now let's clarify each of the above factors to help you achieve 11 abs!

Diet 1: Eat to lose belly fat

If you are accumulating a lot of belly fat, you have to reduce your body weight to build abs

There is no specific way to solve this problem – you can't just lose fat in individual areas. Not only the thighs, not only the arms and not only the waist/belly part

You can only lose body weight by relying on a daily calorie deficit. Your body will burn more calories than you take in. This means you have to exercise more or eat less (or a combination of the two for fastest results).

Note: Not everyone has to follow this fat loss regimen. If you don't have excess belly fat and want to learn more about building abs and reducing bloating, switch to regimens 2 and 3.

You should read more:

• https://bellyfatzone.com/watermelon-weight-loss-diet/

• https://bellyfatzone.com/foods-that-burn-thigh-fat-fast/

• https://bellyfatzone.com/herbalife-weight-loss-diet-plan/

How to eat less calories

We often know that abs are built during exercise, and it is also built with each meal

Here are some tips to achieve a calorie deficit and reduce belly fat suggested for you, for those abs that are not toned.

• Eat natural foods in their least processed form (cuts out unhealthy additives and extra calories, and gives you more vitamins/minerals/fiber/etc): I.e. baked potatoes instead chips, rolled oats instead of granola bars

• Use vegetables and protein as the star of your meal, instead of adding lots of carbs

• Switch to “slow” carbs, in moderate amounts: Like brown rice, whole wheat bread, corn, oatmeal, potatoes, farro seeds, tabbouleh, quinoa, etc.

• Reduce your current serving size

• Use the calorie calculator to find out how many calories your body really needs each day to maintain, then eat 300-500 calories less than you calculated

• However, don't restrict calories by eating very little (this not only drains your energy, but is also very unhealthy. It can backfire by making your body want to eat all kinds of foods. products including fat when your body goes into survival mode, you will feel very hungry and crave food)

• Do these things slowly and give your body time to adapt. Rome wasn't built in a day, and neither will your abs

Diet 2: Eat to gain muscle

With muscle gain, you have to make sure to eat ENOUGH.

Abs 11 is built with muscle. Gaining abs doesn't mean you'll become bulky. Your body will need a layer of really toned muscle to achieve the above goal

First, focus on eating a variety of substances. If you don't need to go through mode 1 to lose belly fat, you can eat an excess of calories. Each body has a different need, it will be difficult to achieve muscle growth when you are in a calorie deficit.

Reference now: 3 best muscle gain and fat loss menus for gym and bodybuilders

However, if you are trying to lose weight, don't be discouraged because the journey is too long! Focus on eating more protein while cutting calories and continue to work your abs to maintain muscle growth. You can still build abs while you're losing weight. There have been a lot of similar results happening!

How much protein is enough?

The recommended allowance (RDA) for protein is 0.8 grams per kilogram of body weight a day, or 0.36g/lb.

For example, a woman weighing 55kg will need about 43g of protein per day.

However, there is research that shows you should eat more protein if you are active and in the process of building muscle.

That's why athletes are often recommended higher protein levels than the average person:

• Endurance Runner: 1.2-1.4g/kg OR 0.55-0.64g/lb

• Bodybuilder: 1.2-1.7g/kg OR 0.64-0.91g/lb

What does this mean for you? If you're looking to get abs of any kind and are doing exercises regularly, you can try eating more than the average protein recommendation.

Try raising your protein levels to 1g/kg of body weight (0.45g/lb) or even up to 1.2g/kg (0.64g/lb) or higher if you exercise a lot at intensity high

However, too much of anything is not good. When you take in more protein than usual, your body doesn't work to use it. It will be stored as fat – so don't overdo it!

11 harmful effects of excess protein you should know as soon as possible

We all know protein is important for muscle and body function. Normal people rarely eat more than the allowable protein level. However, bodybuilders often abuse protein to gain muscle quickly. So what are the harmful effects of excess protein, is it serious?

While it's impossible to give you the exact amount of protein that's right for you, the above recommendations are reasonable enough to try in the short term. You can track your progress and adjust from there, or consult a Dietitian to learn more about your specific needs.

Diet 3: Eat to reduce bloating

Bloating has many causes. While the causes listed below won't be exhaustive, our goal is to help you better manage food-related bloating and tips to help you get abs easily. earlier. Here are some basic things you can do to reduce bloating:

• Avoid excess salt

• Avoid Foods High in Sugar (A BIGGEST CAUSE, often overlooked)

• Avoid raw, undigested vegetables like broccoli, cabbage, and bok choy

• Avoid/limit eating beans

• Do not use alcohol

• Avoid carbonated drinks, chewing gum, and eating too quickly (you swallow a lot of air with food)

• Drink a lot of water

• Avoid any specific foods that tend to make you gassy (Different body types need to avoid different foods! Could be hummus and bananas)

With any eating plan you're referred to, read through and replace any foods that cause gas for you personally with other foods that you tolerate well. Everyone is different – ​​so no one eating plan will work for everyone

For example, in your meal plan, you might just eat eggs with a piece of whole-wheat toast for breakfast (because these are the right foods for your body), and could also swap banana ice cream ( bananas often cause indigestion) with another fresh fruit, such as an orange

Practicing these tips can help you relax every day and help you have a really good day when your belly is always feeling light (whether it's a day at the big event or a day at the beach).

Instantly add 33 best muscle building foods for gym people

Combination of nutrition and exercise

It can be seen that your 11 abs depend on 3 factors: having a low body fat percentage, having enough abs and not falling into bloating

Optimizing these 3 things will increase your chances of getting a clear 11 abs!

Remember everyone is different – ​​so consider what your body needs and make small changes to suit you better, more sustainably to achieve your goals.

If you need additional help with your nutritional knowledge in any of the areas in this article. Consult with an expert in your field who can work with you privately, such as a Dietitian

In addition to the 3 diets that have just been mentioned, the following exercises will speed up your progress to success. Let's get started!

Exercise 1: Plank

In a prone position, raise your body by resting your elbows and toes on the ground. Keep your body parallel to the ground. Fix the head so that from the head to the heel forms a straight line. Hold the pose for 1 minute

Exercise 2: Plank touches hips

In a plank position, rotate one hip to the floor and return to plank. Switch to the other side. Repeat 30 times. This exercise focuses on your core and at the same time makes your waist slimmer

Exercise 3: Side plank

This exercise is similar to the first exercise, but this time you lie on your side, leaning on your left or right forearm. From your head to your heels, still create a straight line parallel to the ground. Hold the pose for 1 minute and then switch sides.

Exercise 4: Bridge with folded legs

With this movement, you lie on your back on the floor or exercise mat, arms outstretched, raise your hips up, place both feet on the ground to form an A shape, shoulders, hips and knees should be in a straight line. Next, squeeze your stomach and raise your knees so that they form a right angle with your hips. Hold for 4 seconds and then switch legs.

Exercise 5: Bridge with straight legs

Lie on your back on the floor as in exercise 4, right leg at right angle to the ground, left leg raised and also hip raised so that shoulder, hip and left leg form a straight line. Hold for 4 seconds and then switch legs. Do this about 15 times for each leg.

Exercise 6: Twist & Touch crunches

Lie on a yoga mat. Bend your legs slightly, placing your feet flat on the ground. Bend up, arms straight or in front of chest and twist to the left, right on both sides and then lie down like the original. Repeat 30 times. This exercise strengthens and tightens your core muscles

Exercise 7: Cycling in the air

Lie on an exercise mat with your knees bent. Hold your head with both hands and crunch your stomach, while straightening one leg. Do one more crunch at the same time and switch legs, similar to riding a bicycle. Repeat 30 times

Exercise 8: Climbing

Move into a plank position with your palms on the floor and arms straight. Bend one leg in, knee as close to chest as possible, and stretch back. Repeat this exercise 30 times with each leg

Exercise 9: Scissor Kicks

Lie on the exercise mat, raise your head with both hands and straighten your legs. Lift your legs up as if doing a crunch while crossing one leg over the other. Repeat 25 times

Exercise 10: Twist Crunches

Sit on the floor and lean back at a 45-degree angle. Lift both your legs and squeeze the core. Interlock your hands and twist your body left and right. Do 30 reps on each side

Exercise 11: Heel Touches

Lie flat on the floor, legs bent at a 90-degree angle. The soles of the feet are close to the ground. Place your arms straight at your sides, repeatedly touching your left and right heels. Do 30 reps on each side

Just like men, abs exercises are not difficult but require perseverance in you. Maintaining a workout schedule plays a big part in the way to the end results you desire

Just 30 minutes a day with these 11 exercises, you will notice noticeable changes in your abs. Don't expect to get your dream abs after just 3 days of training or continue to daydream while watching actors with 11 enviable abs. Always remind and motivate themselves that it took a lot of work to get the abs you see.

The above exercises are specifically designed to help burn energy effectively, optimize the training process, move the abdominal muscles from many different angles, increase the difficulty combined with a reasonable diet and 3 The factors as described in the first part help you create a toned waistline, quickly gain 11 abs at home. The standard for a small waist or a round belly has passed. Get up and practice right away to get strong and beautiful abs!

You can also join the BIGGEST and leading Women's Workout Community right away at . A place exclusively for women to freely learn about the gym as well as show off their body without worrying about being watched by the brothers.