Six-Pack Ab Tips For Women

Ladies, men do love the look of a toned six-pack ab middle on women and consider it extremely sexy. 

We’re not talking mega muscles, but a tight, toned belly are with a rippling of lightly sculpted muscle.

Getting six-pack abs has become one of the popular choices to keep the body fit and healthy among women. This is because it does not only guarantee a fast way of improving muscle but also the body’s endurance and strength as well.

Strength training is the key to six-pack abs for women

Women who are looking forward to having six-pack abs must undergo strength training so she can endure all the physical requirements of her goal. To start with, it is ideal to do strength training exercises at least 3 times a week for at least 20 minutes or so to prepare the muscles for more rigorous physical movements.

Aside from preparing your body’s muscle for more extreme physical exercises, strength training can also give a woman firm muscles for a great looking physique in the future.

Studies show that strength training is very important for women who are gearing towards having six-pack abs because it can increase the endurance and strength of the developed muscles that can allow women perform tasks daily with lesser exertion and effort.

This can also improve the working capacity of the muscles buts also aid the body’s coordination, balance, and blood circulation as well as the strength of the joint, ligaments, and bones.

Experts say that to be able to develop muscle and achieve six-pack abs through strength training, women should always make it a practice to stretch before she starts and after she has performed some weight exercises to prepare the joints for the pending motion during the weight lifting.

Stretching is very important for beginners because it can reduce soreness after the exercises and can help prevent cramped muscles while increasing the range of your motion.

Women who are doing workouts to get six-pack abs can do common stretching exercises such as warm-ups that include flexibility and stretching exercises to keep the muscles supple, increase the joints’ range of motion, heart rate and body temperature, and blood flow to muscles, enhance flexibility, and improve coordination.

Cool-downs are also important to return the heart rate as well as the blood pressure to resting mode gradually. Since they are composed of slow walking and stretching, it can relax the sore muscles during and after the exercise.

Exercises for six-pack abs

After stretching, the strength-training exercises can help women who are into the trend of getting six-pack abs:

- side shoulder raise which focuses more on arms, thighs, elbows, and palms to give more strength to the shoulder;

- front shoulder raise which highlights the arms using thighs and palms during weight lifting repetitions;

- upright row which is good for the shoulders, neck, and upper back because it strengthens a woman’s upper back to endure more activities;

- biceps curl which is good for strengthening the biceps or the front arm by curling it upward using repetitive motions up to the shoulders; and the

- one-arm dumbbell triceps curl which is the most ideal strength training for women who are looking forward to perfect six-pack abs because the effort exerted here benefits almost all parts of the body.

Don’t forget …all the exercises in the world won’t do much for you if you pack in the junk food every day. Over eating and taking in too many calories will cause you to create a layer of fat which will cover you nicely sculpted abs.

You want to eat the best, most natural food possible so that each calorie that you take in goes to making your body a healthier, sexier and longer lasting body possible.

If you take a look at any celebrity website or magazine you’ll see that six-packs abs on women are smokin hot!

How to Do the Plank Exercise

While you may have heard about the fad of planking, in this post we are not talking about that type of planking but to an effective ab exercise called the plank.

When you think of ab or core exercises you probably mainly think about crunches, sit ups or knee ups. However the is a very simple exercise called the plank which is more effective than all of those exercises and more combined.

Notice that I said that the exercise is simple, but didn’t say easy.  As it’s not easy to master.

You can start right now and within 10 or 15 seconds you can be on your way in doing your first try at it, but let me warn you that while you may be able to attempt to do the plank you won’t be able to perfect it until you have tried dozens upon dozens of times.

What makes the plank so simple yet so difficult?

As with most exercises, that are fairly easy to do, it takes practice to have correct form and posture. It’s the same thing with the plan exercise. As you will see by watching the video below, the plank looks extremely easy but once you try it you will find that it is not easy to keep your alignment straight and you may also have a hard time remembering to breathe normally.

When you get into the plank position and tighten your butt, legs, abs and upper body you will have a tendency to hold your breath in order to keep your body straight, as you will notice it does take a lot of effort to keep your belly from hanging low or pushing your butt up in the air.

Once you have perfected your alignment, you will begin to work on the amount of time that you can hold the position.

Don’t laugh but unless your core muscles are already fairly strong you probably won’t be able to hold the position for more than 5 or 6 seconds. As you continue to do the plank exercise day after day ( a few times each day) the time that you will hold the exercise will get longer and when you can hold it about 3 minutes then more than likely you’ll be able to look in the mirror and see the best abs you have ever had.  That is  if you have also been watching what you eat and don’t have a layer of fat covering your mid-section.

Once you start doing the plank and seeing results you will never go back to doing crunches again.

The plank exercise is that good!
So here is the video that will walk you through the plank exercise. Pay close attention as although it is simple you do need to learn the correct posture.