How girls get 6 pack female abs

Let's look at some of the benefits you get from building your female abs and core strength :

~ Makes the performance of your usual tasks easier with a physically strong body.

~ Chores will be easier, lifting your kids, the grocery or the laundry will be a piece of cake. Consequently, it will reduce possible strain on the muscles and injury.

~ Training can increase a woman's strength by 30 to 50 percent.

~ Lose fat at the same time. A strength training done 2 to 3 times a week for a span of two months can result to two pounds of muscles and would mean a reduction of 3.5 pounds of fat. The more muscles and less fat, the faster is the metabolism, which ultimately means your body burns calories faster than normal.

~ Fight osteoporosis. Weight training increases spinal bone mineral density which means lesser chances of the risk of osteoporosis.

~ Fight heart disease and diabetes. Weight improvement improves cardiovascular health by lowering the bad cholesterol and blood pressure. It also improves glucose use in the body by 23 percent which reduces the risk of diabetes.

~ The road to a healthier you. Not only does it promote a healthier body, but it also develops a healthier attitude and a healthier heart.

Women who engage in regular strength training are more confident, with a more positive outlook in life.

So how do you get started?

For those who lead very busy lifestyles, hitting the gym and starting on a regular fitness plan may seem the perfect way to keep fit. But for most, starting out on a regular walking exercise is the way to go.

Start at a manageable rate. A 10 to 15 minute walk is a good way to start. Prior to a workout, make sure to stretch your major muscles. Work your muscles on the front of your thighs.

Stretch your shoulder muscles by standing straight and rolling the shoulders backward in a circular motion. And of course, don't forget to observe proper nutrition. Load up on water to prevent dehydration. Consume carbohydrates before starting on your work-out.

For those with joint and bone diseases, swimming may prove to be a less stressful activity for your muscles.

But the most important is, make time for your exercise. If you can't hit the gym or start on a regular work-out plan, make sure that your day is filled with enough physical activity that keeps you going and always on the go. Womens fitness and female abs is the key to your beauty!

For great abs and good health, the ideal is to reduce body fat down to no lower than 15-20% for women.

Sometimes, doing flat tummy exercises is the EASY part, losing excess body fat is the TOUGH part.

Eat right and exercise right. It will take time, but do not give up on your dream of having those great female abs.

Now for dealing directly with your stomach muscles so that you can begin to sculpt some of those 6 pack abs you want so badly.

Here are some basic stomach toning exercises to get you going.



Step 1 - Warm-up time first. Begin with stretches for 5 to 10 minutes that gradually build up to light cardio activity like jogging in place, walking, biking or jumping rope.

Step 2 - Next get down on the floor; an exercise mat or carpeted area, and do 20 to 30 crunches and reverse-curls apiece as follows. For crunches, with your knees bent a little and feet flat on the floor, lie on your back with your arms wrapped together across your chest.

Then do this two-step:

(1) exhale
while raising your head, shoulders and chest off the floor, tightening your stomach muscles as you bend forward towards your hips, pause

(2) inhale
while gently and slowly returning ALMOST to the original position, keeping your head just off the floor. Repeat. For those who are intermediary or advanced toners, place your hands behind or beside your head (and don't pull it), place hands straight out over your head or pause for a couple seconds before inhaling for a more intense workout.

Next it's time for reverse-curls. To work the lower front and side abdominal muscles, begin on your back on the carpeted area or mat again.

With hands on the floor and knees bent towards your chest with hips off the floor, continue to lift your hips, contracting the stomach muscles and bringing hips further towards your chest.

This exercise focuses on lifting the pelvis toward your rib cage using the abdominals without swinging the legs. Advanced toners can place their hands in the air leaving their elbows on the floor for increased intensity.

Step 3 - Head back to the cardio activity that you were doing at the end of
Step 1 above and continue doing that for 8 to 10 minutes.

Step 4 - Head back to the carpeted area or mat for 20 to 30 imaginary bike pedal touches. In other words, you place your hands behind your head while lying on the floor.

Then with our knees up at about a 45-degree angle from the floor, you slowly pedal an imaginary bike while touching your right elbow to your left knee and vice-versa, then alternating elbow to other knees, all while breathing at a natural, normal pace.

For those who are at intermediary or advanced levels, you can make the angle of your legs near 180-degrees or straight, without locking the knees for more intensive toning.

Step 5 - Beginners can stop here. Intermediate and advanced toners can return to another round of Step 3 above.

For the best results, these toning activities should be performed three to four times a week. Work up the routine until gradually the cardio portions last from 10 to 15 minutes each. And add your other exercises for the upper and lower body areas, and of course a well-balanced diet.

Supplemental Help for Abs

Here are ideas for supplemental workouts for your female abs.

Abdominal Leg Lifts: Begin lying on exercise mat or carpeted area, with legs together, knees slightly bent (throughout entire exercise). Lift legs to 90-degree angle. Hold. Gently let legs back down to start, but do NOT come in contact with floor. For more back support, place hands under your buttocks.

Hanging Leg Lifts: With legs straight down, hang (with gloves if preferred for firmer grip) from a horizontal bar with hands part a little more than shoulder-width. Lift legs up slow and steady to chest, bending hips and knees. Hold. Lower to starting position. For change in routine, twist hips to either side, touching your obliques or side abdominal muscles.

Ball Crunches: Balance your back on an exercise ball (or wheeled ottoman), feet a little wider than shoulder-width apart. Hands behind your head, but no pulling. With back and head straight, do crunches, pulling together abdominal muscles and lifting your shoulders several inches. Hold crunch at top. Return to start, slow and steady.

Ball Side Overs: Lying sideways over exercise ball (or wheeled ottoman), balance with feet reaching floor. With hands behind head and not pulling, and with head, neck and body straight, raise upper body slow and steady - as high as you can. Hold. Lower down to below starting position, bending with ball's help. Stop. Return back to beginning position. Switch sides and repeat.

Kneeling Crunches: with toning bar or rope (with pull-down machine), kneel towards machine with cable angled away from the rack while you crunch down. Pull bar or rope down to just above forehead.

Crunch down, slow and steady while exhaling and maintaining same position for rope or bar. Hold. Return to start position with abs doing return.

This ab workout routine will give you a good start to losing that belly fat, but if you are really serious about developing a 6 pack female abs, you do need to take the next step and get started now!

Next we will look at some of the workout equipment that is a hot favourite with many experts for sculpting your abs and building your core strength.