How to Get 6-Pack Abs for Women

Women's Abs

Although it is easier for a woman to lose belly fat than a man, because of the way her body is designed, she stops losing at a certain point, while a man can continue until his ab structure is revealed. For a woman to get a six-pack, she therefore must push past her natural stopping point. Losing the stubborn belly fat is the first step toward getting the most out of toning the stomach area.

Difficulty:

Challenging

Instructions

Keeping Lean

1. Lose the belly fat. Lean muscle shows visible results, so losing belly fat should be your first goal for getting six-pack abs. Cut out all sweets, including cake, soda, ice cream, cookies and candy. Add more lean protein to your diet to give you the proper nutrition for building muscle.

2. Drink at least eight 8-oz. glasses of water a day to aid in muscle growth.

3. Eat non-processed foods to reduce bloat and fat. "Whole wheat," "high-fiber," "fresh" and "baked" should be keywords to look for when buying foods.

4. Do at least 30 minutes of cardio four days a week. Running, aerobics or dance are all good options for burning stomach fat.

Exercises for Building Abs

1. Do the plank. Lie on your stomach and lift your chest by placing your elbows and forearms on the ground. Lift your legs by balancing on your toes. Tighten your stomach muscles while keeping your back flat. Hold for 20 to 60 seconds, lower and repeat. Do three to five reps.

2. Do the bicycle. Lie on your back. Bend your knees and hips to a 90-degree angle. Put your hands behind your head and curl your chest forward. Straighten your right leg and bring your left leg toward the chest. While doing this, move your right shoulder to your left knee. Repeat with the opposite shoulder and leg, so that it looks as if your legs are pedaling. Do 12 to 16 reps.

3. Do a reverse crunch. Lie on the floor with both arms at your sides. Pull your knees up so they are at a 90-degree angle. Use your abs to pull your knees toward you chest as you exhale. Inhale as you lower your knees back to a 90-degree angle. Do 12 to 16 reps.

Tips & Warnings

• Having low body fat in the stomach area can be unhealthy for women, and can cause menstrual problems. Consult your doctor before starting a new diet or exercise plan.

Resources

• Striving for Six-Pack Abs