ABS 101. (FOR FEMALES)

When I started working out, I wanted to achieve a flat six pack. I thought doing crunches right there and then would give me that sexy six pack I wanted but, I was wrong. 

Doing crunches alone does not help you achieve abs. You have to work much harder than that. You would have to get rid of the fat on your stomach first by doing things I will be listing below. Doing crunches will only build muscles under your fat. 

• How do you get six-pack or washboard abs?

The first thing you need to understand is this: We all have six-pack abs. Six-packs aren’t ‘created’ by doing ab exercises, they already exist. The reason most of us can’t see our abs is because they’re covered by a layer of fat. What this means is that:

• Doing ab exercises to achieve a six-pack is an impossible goal
• The only way to see your six-pack is to reduce your body fat
• The best way to reduce your body fat is with cardio, strength training and a healthy, low-calorie diet.

This doesn’t mean that ab exercises serve no purpose — strong abs support your spine and protect your back, especially when you focus on building core strength. However, keep in mind that your ab workout is just one part of a complete program when it comes to getting a six-pack. 

• What are the best exercises for abs?

Almost any exercise that works your abdominals is effective. However, there is a definitive study that has ranked ab exercises in accordance with how much muscle they activate. According to the study, the number one exercise is the bicycle because it gets every part of your abs — the rectus abdominis, TVA and internal/external obliques.

•  How to get rid of that spare tire or lower belly pooch around the abs?

— Regular cardio exercise in your Target Heart Rate Zone. Beginners might start with 2-3 days of cardio (such as walking) for as long as you can or up to about 30 minutes, increasing your time gradually each week. For intermediate or advanced exercisers, you should shoot for some type of activity most days of the week for 30-90 minutes in your target heart rate zone.

— Strength training for your entire body 1-3 non-consecutive days a week. 

— A healthy low-calorie diet.