Six-Pack Ab Exercises For Women For Lean Sexy Abs

Six-Pack Ab Exercises For Women For Lean Sexy Abs

Ladies want to get those sexy six-pack abs that you see on many celebrities?  Always wanted a slim, sculpted mid-section?
Sure men and women can do the same exact six-pack exercises but many women are afraid that they will bulk up to much. Don’t worry you won’t – unless you try extremely hard and I mean extremely hard.

However, many women prefer to see exercises just for them so that is why this page was created.

The female body is capable of developing the much-desired “six pack” abs. But many women stay away from the thought of becoming the female version of Incredible Hulk.

And so they never perform the exercises that are meant to develop the muscle abs. As time goes by, the once sexy female figure slowly becomes pear-shaped. They begin to realize that the development of the abdominal muscles is not just about having a sleek body but also a strong and healthy one.

Strong abdominal muscles meant more energy to perform everyday tasks. But it’s never too late to work out the muscle abs. There won’t be waves of muscles on the abdomen, but there would certainly be flat female abs.

The key to having great flat female abs is to do the abdominal exercises right. A wrongly performed exercise would not work out the targeted group of muscles. Worse, wrongly performed exercises may lead to injury and lots of pain. To illustrate the right way of doing the abdominal exercises, here are tips for five of the most popular ones: hanging leg raise, hanging bent-knee raise, hanging side raise, bent-knee crunch, and alternating crunch.

In the Hanging Leg Raise, the cardinal rule is to never swing the body. When the body swings, its momentum is directed towards raising the legs, which defeats the whole purpose of the exercise. The legs should be raised by the efforts of the abdominal muscles. Thus, the legs are raised while the hips are being flexed until the knees reach the nearest point towards the shoulders. To avoid swinging, this exercise should be carried out slowly.

In the Hanging Bent-Knee Raise, the same restrictions about momentum and swinging are applied. These should never be used, especially in this particular exercise. The greatest benefit of the hanging bent-knee raise is the strengthening of the lower abdominal muscles. To carry this out while hanging on a pull bar, the legs must be pulled up using the power of the abs. To add force, rotate the pelvis forward, but keep the legs together. Then slowly release to the original position.

In the Hanging Side Raise, the aim is to exercise the sides of the abdomen together with the lower abdominal muscles. Starting from the position similar to the hanging leg raise, the knees are together lifted to one side. The knees should be lifted as high as possible. It can be done by curling the spine. Then hold and squeeze the abs before slowly releasing to the starting position. As usual, swinging is not allowed.

In the Bent-Knee Crunch, the starting position is lying flat on the floor, with the back resting comfortably. Bend the knees to about 60 degrees and outstretch the hands to the sides. Using the power of the abs, slowly move the pelvis back, raise the hips off the floor, and bring the knees close to the chest. Hold this position and squeeze the abs before slowly straightening up to the original position. To add challenge to this exercise, the ankle may have weights.

And in the Alternating Crunch, the body starts in the same position as the bent-knee crunch. This time, the hands are not outstretched. Instead, these are placed over the ears. Then, the upper body is raised and rolled towards the right, with the left elbow touching the right knee. After holding this position for a few seconds, the body goes back to its lying position. Then, the upper body is rolled again, but this time to the left side. The right elbow touches the left knee.

Most exercises can work wonders on female abs, even when the abs cannot be seen. The exercises need only to be done right and the burning of calories begins.

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So What Are 6 Pack Abs?

Everyone talks about getting 6 pack abs but do you really know what 6 pack abs are?

Men and women alike now are striving to get 6 pack abs – it looks just like a washboard, and it’s something everyone wants, but few know how to achieve it.  6  pack abs are muscles that go from your chest to your pelvic region and do not have any layers of fat covering or hiding them.

The muscle runs flat and there are some tendons that crisscross over the muscle, which make it all separate and appear as a washboard effect.
The muscle helps with any movement in your body that’s associated with your core, so it pays to strengthen the muscle for more than just aesthetic reasons.

You also have some oblique muscles that are both external and internal and attached to your ribs.  The external ones are diagonal in your body and the internal ones appear at a right angle to them.  They are there to provide extra support for your body.

The abdomin  is another muscle hiding under the layers of belly fat that you may currently be holding.  It helps support the abdominal wall and helps with your core strength.

Knowing what your ab muscles are helps you to train them more efficiently. You can first work on burning the layers of fat off of your torso so that your ab muscles have the potential to show up.

Then work on defining your abs so that they evolve into a 6 pack, washboard tummy.
Start with simple exercise.  You may believe that standard crunches or sit-ups are the exercises to do to get six pack abs, but you would be incorrect. Crunches and sit-up only work one set of muscles you need to vary your routine to hit the full range of ab muscles.

Try the twisting crunch, the plank, swimmers backstroke, the towel roll, the bridge and the best exercise of this group – the bicycle. If you are not sure how to do these exercises pick up an exercise book like The Truth About Six Pack Abs .

Over time, you’ll see your abs become stronger and you won’t be afraid to take off your shirt and let others see what you’ve worked so hard to achieve.

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Lose Tummy Fat

How you can lose tummy fat by using a love handle workout!

You want to lose tummy fat, but you’re not sure exactly what’s the best love handle workout? Shortly you will discover the exact steps you need to shed the unwanted fat around your waist.

Forget about everything you have ever heard, this is how you can lose tummy fat

•    Restore a proper dietary intake.  Skip simple sugars found in sodas and fruit juices. They only cause your insulin levels to spike and are the main reason your energy is depleted late in the day. Start to consume 5-6 small meals a day.

•    Drink more fluid and up your fiber intake.  Combining these two in your diet plan is a great way to push unwanted fat through the digestive system. Fiber allows the extra fat to be digested instead of being housed in fat stores.

•    Up your protein intake to 1.5 grams per body weight for men and one gram per body weight for women.  Try and eat a lean source of protein with every meal. Sources of lean protein include, fish, egg whites, turkey and roast beef. Instead of making lunch meat sandwiches, just eat the meat instead. It will help eliminate the simple sugars found in bread.

The best love handle workout starts with implementing cardio coupled with weight training. Lift weights without giving yourself ample resting time. Move from station to station with little rest.

Guess what?  Skip the cardio machines!
If you are going to lift weights on Nautilus like equipment and shorten your rest periods, that is all the cardio you need.  In order to lose weight you must add lean muscle tissue.

The lean muscle tissue will help you replace fat cells, turning you body into a fat burning furnace.  The more fat cells you lose the longer you’re metabolism will burn.

You can lose tummy fat if you are determined and set goals.  People who set goals accomplish twice as much as those who aimlessly go through life.  You can begin losing weight around your midsection with a good love handle workout coupled with a healthy eating plan.

You should start to see results in three weeks with any exercise routine and diet change.  It does take some time so you shouldn’t give up after a week or two. Allow six weeks to really see the massive gains you are making.

Have you seen the “Biggest Loser”?

Then you understand it will take sometime before the changes start showing up in the mirror.

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Lets Lose Belly Fat

Lose Belly Fat Easily

Right now stand up and take a look down at your belly.  When you look down can you see your toes or does your belly hide them?

Now sit down again.  Do you have a roll or rolls around your middle that resembles a spare tire? Are your love handles hanging over your waistband?

Are you frustrated when you put on a bathing suit and see the belly fat around your middle?  Do you see a lumpy, bumpy silhouette when you put on a new dress?  When you look in the mirror, do you see a spare tire hanging over your belt?  If this sounds familiar, you may be ready to lose belly fat.

You need to ask yourself a few questions to decide if you’re ready to take the steps you need to lose belly fat.  First, how do you feel about your situation?  Are you frustrated by your body?

What are the reasons you want to lose belly fat?  Is it so you can wear a bikini this summer?  Is it to make your clothes feel better?

If you’ve been thinking about how to lose belly fat for some time, it’s time to take the next step.  You’ll need to gather as much information as you can so that you can make a plan.

There are many sources of information including books, the internet, weight loss centers, and information from friends and family members.

At this stage you need to put together all the information you can find, and then decide which pieces will work best for you to lose belly fat.

You’ll need to set a goal for yourself including how much you would like to lose in pounds or inches, how you will do it, and by what date you will accomplish your goal.

Once you have all the information you need, it’s time to put your plan into action.  This is the hardest part of your quest to lose belly fat.  You’ll need to arrange your life so that you can begin losing the belly fat right away.

That means you may need to make sure you have specific foods in your pantry, arrange your schedule so you can get enough sleep each night, and remove as much stress as possible.

After following your plan for a while, you’ll find that you reach your goals.  At this point, you have a critical step to make – maintaining your success.

This part of your plan will allow you to continue keeping your body trim after you lose the belly fat.  If you go back to your old habits, that belly fat will find its way back to your middle.

When you’re ready to lose belly fat, you need to take action.  Once you’ve achieved your goals it’s time to maintain them.  You can have the body you’ve always wanted with these two simple steps.

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Circuit Training

Have you heard about circuit training for getting in shape fast?

Circuit training is an intensive form of fitness training that combines cardio and strength training in which a set of exercises is completed one right after the other. Each exercise is performed for a specified number of repetitions or for a prescribed time before you move on to the next exercise.

For many athletes and fitness buffs, circuit training is a great way to give yourself a total body workout (both aerobic and strength training) in a short workout.

A lot of people feel that if they don’t spend at least an hour or more working out at the gym that they won’t see results. But that is not true. You can do a concise intense short circuit training work out and get an even better session than you might get from from a slow workout for an hour and a half at the gym.

Circuit training is a workout that puts together lifting weights and aerobics. In a circuit training workout you do your exercises quickly and you don’t rest a lot between sets of exercises.

Circuit training is a really tough but very effective workout. Some people avoid circuit training because it is such a challenge. Others love circuit training because even though it can push you really hard – it is much shorter than a traditional workout and many feel that they can do anything for a short period of time especially when they see the fabulous results of this type of workout. Circuit training has been found to burn fat faster and build shapely muscle more quickly than almost any other type of workout for the amount of time invested.

To engage in a circuit training workout that will really get you results, you want to start with a three to five minute warm up and then do five minutes of cardio that builds in intensity – this gets your heart and body ready for the circuit. A sample circuit training workout could have two to three complete circuits with each circuit containing six strength training exercises and six cardio exercises that are completed one right after the other with little or no rest in between. You could complete a workout like this in as little as twenty to thirty minutes while burning hundreds of calories.

Circuit training is a fantastic option for getting a total body workout if you are short on time. You just can’t beat circuit training for an effective efficient workout!

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Top Abdominal Exercise Workout

I found this terrific article which address most (if not all) of your abdominal exercise questions. Vince DelMonte is one of the top fitness instructors with abs and muscle building for both men and woman as his specialty. His information is based on fact and not speculation. At the end of his article is a link to his web site. If you are serious about getting back into shape, getting rid of that belly fat and getting a true six-pack set of abs I suggest you visit his site.

How To Get Razor Sharp Abs Abdominal Exercise Program

By Vince DelMonte

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don’t know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs. Building eye-popping abdominals is not the hardest thing to achieve in the world but it’s definitely not the easiest either.

Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped-up and misguided information – even among so-called ‘fitness experts’ – you should be skeptical of all abdominal training equimpment and programs. Let’s first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can’t flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these ‘ab workout’ gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches are a very general exercise, and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.

Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacrificed? That’s right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle – great logic!

Learning how to get a six-pack does not require fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to ‘burn fat’ is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause. Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.

Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack

The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to ‘see’ my abs if I have low body fat.” I’m sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound.

Abdominals Are A Muscle, Too!

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a ‘special’ body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a ‘secret code’ to crack. To get thick, dense abs – the ones that ‘pop’ out – you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the ‘man’ or ‘gal’ at your gym with a ripped and muscular six-pack. Then I will provide a sample program!

Prioritize By Sequence

If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don’t be afraid to disagree with the ‘experts’ who say “Never train your abdominals first because you’ll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don’t ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.

Prioritize By Frequency

What’s going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.

How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:

Purpose

Frequency

Intensity

Volume

Reps

Endurance/Conditioning

5-7x a week

Moderate

1-4 sets

50-100

Hypertrophy

4x a week

High

6-12 sets

8-12

If building a sexy six-pack is on your ‘to do’ list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.

Your Genetics and Abdominals

Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people’s jaws drop.

>Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can’t change the shape or alignment or separation of your abs. You can’t move them around and place them where you want them. Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter.

The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs. Even though genetics play a huge role in how they look, it’s important to know how to train them to make them look their best.

Divide Your Abdominals into Two Separate Workouts for Best Results

To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:

• Truck Flexion (upper abs)
• Hip Flexion (low
er abs)
• Rotation (
obliques)
• Lateral Flexion (
obliques)

The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as ‘upper ab’ exercises. A full sit up is a perfect example of this.

Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals “…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…”

I wouldn’t be surprised if the abdominal program you are following right now is based on one movement – trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:

A

B

C

D

Trunk Flexion

Rotation

Trunk Flexion

Rotation

Hip Flexion

Lateral Flexion

Hip Flexion

Lateral Flexion

Even though you are training each movement twice per week, you will perform different exercises for each workout.

Use a Variety Of Functional Exercises

The Top 3 Hip Flexion Exercises:

1. Lying Hip Raise

2. Incline Hip Raise

3. Hanging Hip Raise

The Top 3 Trunk Flexion Exercises:

1. Swiss Ball Crunch

2. Weighted Swiss Ball Crunches

3. Weighted Cable Crunches

The Top 3 Rotation Exercises:

1. Russian Twist

2. Weighted Russian Twist

3. Weighted Cable Crossover


The Top 3 Lateral Flexion Exercises:

1. Lateral Flexion on back extension machine

2. Lateral Flexion with medicine ball over head

Lateral Flexion with medicine ball and twist

Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next.

Razor Sharp Abdominal Workout 1:

Hip Flexion and Trunk Flexion

Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total.

Exercise Sets Reps Tempo Rest
Hanging Leg Raises 1-4 8-12 311
Rope Crunch 1-4 8-12 311
Reverse Crunch 1-4 8-12 311
Weighted Ball Crunch 1-4 8-12 311 1-2 minutes

Razor Sharp Abdominal Workout 2:

Trunk Rotation and Lateral Flexion

Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total.

Exercise Sets Reps Tempo Rest
Side Bends Dumbells Overhead 1-4 8-12 311
Oblique Crunch 1-4 8-12 311
Side Bends Dumbells Overhead 1-4 8-12 311
Lateral Raises on Back
Extension Machine
1-4 8-12 311 1-2 minutes

Conclusion

As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can’t see your abs, then the best exercise for your abs will be better diet.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com/

He specializes in teaching skinny guys how to get a six-pack and build muscle, without drugs, supplements and training less than before.

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I hope that you take advantage of the information in this article and learn from the best.

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3 Ways To Cut Your Gym Time

If you love being a gym rat and hanging around the gym 24/7, this may not be for you. But if you’re somebody who’s looking to cut down the time they spend at the gym, you have found a goldmine!

There are three excellent reasons everyone should be cutting down their workout sessions if they want to build muscle.

1. Growth hormone and testosterone levels peak at about 40 minutes into a workout and start declining after an hour. After one hour, muscle building hormones begin stopping and muscle eating hormones begin starting up. People that trains 90 minutes to 2 hours are “taking two steps forward, 1 step back”.

2. Cutting down marathon gym sessions gives you the extra time to pursue your other goals, gives you time to hang out with your family and friends, go to a movie or do something different all together.

3. Your enthusiasm towards working out will be negatively effected by prolonged training sessions. Even if you truly enjoy working out, you’ll probably lose motivation to train altogether if you spend all your time in the gym.

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