Throw out all those magazines that boast "The Best Way To Get Abs For A Woman" because almost all of them miss the mark. If you're a woman looking to carve a sexy six pack stomach or just lose a little weight, your best bet is to think like a guy - that's right, we are going to lift some weights!
But wait! Won't lifting weights make me bulky and look like a body builder?
Short answer = No. The longer answer = Not unless you lift like a power lifter and consume protein by the pound (and probably take a few illegal steroids while you're at it). See, women have a much different chemical and hormonal make up than men, which means less testosterone and a body that won't "respond" to weight training by ballooning up like a gladiator.
Not to beat the subject any further, but think about it this way: Women are not designed to look like body builders. And those that are, well, they have meticulously intended to look that way. They didn't accidentally "puff up" after trying some basic weight training techniques, they spent years - maybe decades - devoted to lifting extremely heavy weights and consuming a cocktail of supplements. So my point is: You won't bulk up by lifting weights, unless you're a statistical anomaly - and if you are, simply slow down and your body will let up.
Besides, this ab workout for women that I'm about to share with you wouldn't bulk you up anyway. What it will do, though, is give you a tight, athletic, model-like physique. Think beach volleyball players or professional tennis players. That's the look we are after here.
The Nature Of Six Pack Abs
Six pack abs aren't the result of endless stomach crunches or weighted sit ups. They are instead the result of low body fat. Your body wants to store fat in the spaces between your abdominal muscles, and will let go of fat cells from everywhere else in your body before letting go of these ones. That means sporing a sexy six pack is really a process of shedding body fat.
And resistance training, or weight lifting, is much better at reducing body fat levels than cardio training. That's because your muscles consume more calories than your other body tissues, so when you use them, you're doubling - sometimes even tripling - your metabolic rate. And the best part is, when you work your muscles, they'll stay in that "calorie munching" metabolic rate for hours after you're done working out! Compare that to a treadmill; once you step off that your body will return to its normal metabolism within minutes. And the best part: As you strengthen your muscles and they become stronger, they will naturally eat more calories - even without working them out!
Enough chit chat, let's get down to business:
What Is The Best Way To Get Abs For A Woman?
There are really only three factors that stand in the way of the abs you've always wanted: Exercise, Diet and Rest. That's the good news, the more complicated news is that it's not as simple as "getting exercise," "counting calories" and "going to sleep at night."
If you really want some results - and want them in the least amount of time possible - you'll need to get the most out of your efforts. And that means focusing your processes to proven methods that will get you where you want, without making you a slave to the gym or health food department of your local grocery store.
10 Minute Ab Workout For Women
Yes, I said "10 minutes." You don't need to spend hours per day plodding along on a stair master or elliptical trainer to get a true fat burning workout under your belt - but only if you chose to "work smarter, not harder." The following routine is of my own design, but it's one that has gotten results out of many women in my personal and professional lives. It's a straight-to-the-point routine that will leave you sweaty and out of breath, so be prepared to work!
My workout plan here is what's called a "circuit." That means you'll complete a set of the first exercise, then move straight to the second exercise and then to the third exercise without resting in between. Once you'd done one set of all three, you'll repeat the entire circuit two more times.
The "Abs For Women" Circuit Workout:
- Bench Press (or push ups)
Perform this circuit two or three times, using a weight that allows you to perform eight to ten repetitions without failing. That said, you should choose a weight that leaves you wondering if you'll be able to get that 9th or 10th rep out without dropping out.
Once you've done that circuit, move on to this one:
- Overhead Press
- Pull Downs (or pull ups or chin ups)
Again, perform this one two or three times following the same rep and weight guidelines from the earlier circuit.
You've probably noticed that I'm leaving something out: Stomach exercises! Guess what, it wasn't an oversight. The reality is that stomach exercises won't really help shape a six pack stomach. While they are great and strengthening the core, they don't do jack squat for shedding body fat. And as you recall, lowering our overall body fat percentage is the true path to a sexy stomach for women.
The exercises that I put together are what's called "compound exercises." That means they use several muscle groups in each movement, and take advantage of the body's biggest muscles. The goal is to use the biggest furnaces available - and abs just don't cut it. (If you want more details about this, please check another one of my articles: Why Crunches Are Not The Best Exercise For Six Pack Abs.)
Easy To Stick To Diet Plan For Six Pack Abs
Now that you've got your body burning off extra calories, we need to learn how to stop putting in excess calories in the first place. But I'll be honest with you, I'm not a fan of starving myself on health food or eating like an antelope - and neither should you. So instead of laying out lame meal plans, I'll just give you some easy guidelines. If you want, you can choose just the ones you want if you're not ready to completely commit, though your results may take longer:
- Say "No" to fast food. Grease and processed stuff turns straight to body fat.
- Eat plenty of fruits and vegetables.
- Drink lots of water, preferably cool water. Always keep a glass or bottle near you, it will help keep you drinking it.
- Don't drink soda or juice. They are laden with calories, and they won't make you feel full, either. At the very least, consider diet soda (which is a whole new argument, but I won't go into that here).
- Avoid "High Fructose Corn Syrup" or "HFCS" like the plague. Look in the ingredients label; if it's there, choose something else. You'd be surprised at how many foods use this artificial sweetener, but it's absolute murder on your figure.
Like I said, don't kill yourself in the name of a diet. If you want to mix and match, go for it! Even just one of these ideas should really help your cause.
How Rest Will Help You Get Abs
Sleep is important. It's when your body repairs and rebuilds. It's also when it flushes out all the stress and replaces it with Care Bear goodness. I can't stress how important sleep is, especially for those looking to build a smoking hot body. So make sure you get plenty of it. I'm not going to play doctor or mom here and say "Here's how many hours you need to sleep each night," I'm going to leave that up to you. You know what your body needs, so make sure you get it.
But sleep isn't the only kind of rest. Your muscles need rest in between workouts. Working them too often will actually have a negative effect. That's why I recommend taking one to two days off in between workouts. Ideally, you don't want to take any more than two days off because your muscles will begin to "return to normal" if you don't use them frequently enough - remember, we want to compound our efforts like a good savings account!
I hope you found this article helpful, as I had a wonderful time writing it. But more importantly, I hope that you are able to use it to carve your own sexy stomach!
I'd love to hear how it's working for you, so feel free to leave a comment in the form below. I'll even be glad to answer any questions you might have.
Just remember: The best way to get abs for a woman is no different than a man!