How to Get a Four Pack for Women for Beginners

Eating Evolution

• 1

  Fill half of your plate with colorful fruits and vegetables during every meal. The more colorful it is, the more varied and healthful your diet. Stay away from fatty junk foods such as French fries. When cooking with oil, use those rich in unsaturated fats, such as olive or canola oil.

• 2

  Eat less red meat. Fish, chicken, nuts and beans are all healthy protein alternatives. Don't eat beef, pork and lamb more than two times a week. Also avoid hot dogs, bacon and cold cuts, which are unhealthy, processed meats.

• 3

  Fill a quarter of your plate with whole grains. Whole grain options include brown rice, whole grain pasta and whole wheat bread. Avoid refined grains, which include white rice, white pasta and white bread. Whole grains help you control your weight.

• 4

  Drink water with every meal. Water is the best choice, because it has no calories and helps get rid of toxins and waste from your body. Soda and juice have large amounts of sugar, while alcohol is full of empty calories.

Anaerobic Action

• 5

  Grab a five-pound medicine ball to start the stability ball pelvic tilt crunch. Lie on a stability ball with your back and head pressed against it. Hold the medicine ball in front of your chest with your elbows bent. Keep your feet together on the floor and knees bent during the entire exercise. Tighten your abs and lift up until your shoulders are off the ball. Press the medicine ball out until your arms are extended. Do three sets, 12 to 15 reps per set, and take a 30-second break in between sets.

• 6

  Stand with your feet together to perform the standing bicycle. Bend your knees slightly, place both hands behind your head and point your left toes towards the floor. Tighten your abs and raise your left knee up while twisting your right elbow towards your knee. Do 20 reps on each side.

• 7

  Lie face up with a dumbbell in each hand to perform the arm pullover straight-leg crunch. Extend your arms above your head on the floor. Lift your legs at a 45-degree angle. This is your starting position. Move your arms up over your chest, lift your shoulders off the floor and raise your legs until they're perpendicular to the floor. Return to the start without allowing your legs to touch the floor. Do three sets, 15 reps per set, and rest for 30 seconds in between sets.

Cardio Circuit

• 8

  Place a Pilates ring in front of you on the floor to start high knees. Stand to the left of the ring. With each step you make, bring your knees up to your chest. Quickly step your right foot inside and then your left. Then step your right foot out and then the left. Repeat for 30 seconds. This exercise primarily works your lower abs.

• 9

  Get into plank position to perform mountain climbers. Keep your back straight and your arms extended directly below your shoulders. Raise your left knee up and quickly switch legs back and forth as if you were running in place. Repeat for 30 seconds.

• 10

  Stand with your feet shoulder-width apart to perform burpees. Bend your knees and jump as high as you can off the ground, raising both arms above your head. Land softly on the floor as you bend your knees. Put your hands in front of you on the floor and jump your feet back into plank position. Do a pushup before you jump both feet back in and stand. Repeat for 30 seconds.