While most of us want to see the results of our efforts in the mirror, we are not professional body builders. Looking like a professional body builder is usually more results than desired.
Women really don’t usually have to worry about over building. Unless you do extreme bodybuilding, or take professional bulking supplements, you will never get the “Mr. Universe” type physique.
Certain areas of the body are more resistant to definition than others. Studies on exercise results between men and women show that men and women metabolize differently. While doctors are not completely sure why this happens, they suspect that the difference is hormonal.
The wall of the abdomen in females of normal weight is still naturally covered with a layer of fat. When you burn fat in the body, you lose weight, but you do not necessarily gain mass. Because the body does not convert free fatty acids into muscle, fat enters the bloodstream and diminishes over time. If you are older and menopausal, this can translate into changes in the heart and blood pressure.
While moderate exercise is great for everyone, intensive isolations, such as female ab development, should be approached along with another, more general, program of exercise to gradually build stamina and cardiovascular health.
On the other hand, while female abs are harder to define, men are more prone to hernias in that body region.
The greatest obstruction to defining female abs is finding them. In order to see them, you have to lose the body fat. This means major changes in diet to trim those stubborn pounds in the midsection area, and consistent reduction of fat intake to keep those toned abs exposed. Sugar, sweets, fried foods, and junk food snacks all have to go.
After you have cleaned away the fat, you still have to build a little tissue to get that sexy, toned abs look. This takes time and training. No supplement and no miracle exercise program can do what consistency will produce. You don’t have to build a lot of muscle to show off, but no muscle will give you that flat pancake look without the six pack.
A lot of traditional exercises create more back strain than results. Ideal exercises isolate the entire abdominal region, including the lower back, adding definition and increasing strength as your regimen expands. Using a machine can speed up the effect, combined with floor exercises, like the reverse crunch.
It takes time and effort to get those female abs to buff up, but diet, exercise and persistence are the key factors.
- Diet
- Exercise specific muscles
- Determination
Make sure you keep up the general workout so that you get that overall toned appearance, while you build those beautiful female abs.
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{ 10 comments… read them below or add one }
Great post. I have recently started to train my women clients who have a specific goal of developing a set of female abs with a combimation of interval training and bodyweight circuit training.
The intervals burn fat fast and the bodyweight circuit will tone their body without adding mass. I have 4 women who are three weeks into the program and the results are very good.
Hey Charles,
Totally agree. The “secret” is intense resistance training (e.g. interval training, super-setting, etc.) and a good diet…I’m glad you’re seeing great results. Please keep us posted on any further developments
You only need to watch athletics to know that women can build a six pack. Women are just slower to build muscle, but with hard work and the right exercises, plus a lot of fat burning, a six pack is attainable.
i cannot keep silent about the fact that the picture above is weird…,because the head does not match with the body of the woman..it kind of stands out..may be it is supposed to be like that..anyway..rest of the information is worthwhile and i also like the fact that “determination” is noted as one of the key factors of gaining female abs.
Your post was not only really informative but also motivational. You’re straightforward and realistic, which makes me think that if I just keep in mind the 3 key factors, then it’s definitely possible to obtain the toned abs that I want. I agree that diet has more effect on women than men, and unless you’re a bodybuilder, then you shouldn’t take the same diet and exercise regiment that most men do.
Thanks, Winnie…I agree!
Ok…I have nothing to do with the photo…lol…but that’s actually a real photo…Women can get abs like that!
Informative.. thanks. Was always wondering why men seem to be more naturally defined than we are, without as much work! I was wondering a few things also… have there been studies showing that metabolisation differences between men and women could indeed be hormonal? I was wondering to what extent then would your regime affect hormonal levels in women (if it would). One thing I didnt like about your article though… we’re speak about creating beautiful female abs, yet you speak about the ” MR. Universe type physique”…I don’t think it’s a case of gender bending here, but that kinda caught me off-guard, lol
This explains why even though I spent a lot of time and put in a lot of effort doing various types of crunches I was not able to tone my abdomen. I guess what I need to do is first do some general cardio exercises and circuit training to burn fat, and try to improve my diet, and then move on to targeting my abs.
Thanks, Praks! You nailed it…effective fat-burning & diet the biggest factors to getting great abs!