For All the ladies with 6 pack abs out there....

GrahamBarwick

I am a lady with extremely defined 6 pack abs and obliques. I like keeping my two cents simple, so here it is:

1. Genetics
2. Low bodyfat
3. Always keep a tight core in all of your resistance training
4. Good ab workout with a bit of weight, there are some stability ball exercises on youtube and some floor curnches using a 6-8 weighted ball as well as reverse crunches on the floor..
5. Initially used cardio, but for the last 10 of my 13 years of consistent workouts, cardio involves a 5-10 minute warmup (that is what a lifestyle of eating clean can do=great results with minimal cardio)..at this point I only do it to achieve extreme overall definition and it works very quickly since it is not often I do it for frequently, lengthy periods of time.

I began weight training when I was 39. I am now 52 and have never lost my abs...totally defined and even more than the average woman. I performed several types of floor crunches with a weighted ball to include working all parts of the abdominal musculature. I still do those and using a stability ball.

I am a 16 year registered nurse and a certified personal trainer with NASM. I keep my food very clean. After 13 years of this, I can say that yes, it works..but I had to work it consistently and enjoy it

well said.

I find back extentsions etc are vital for core work too

gameovergt

cardio is the only thing that will bring that out plus genetics. Side planks, or regular planks are helpful. Plenty of ab workouts out there for free on youtube.

Keran24

I don't have a six pack yet as I still have weight to lose but I have been doing Jillian Michaels 6 week 6 pack DVD since shortly after Christmas (I'm on my 4th week) and have noticed a huge difference in abdominal muscle tone and have lost several inches. It only costs 9.97 at Walmart.

ninerbuff

I've never restricted any foods other than junk for myself. Ever. I just bust my behind. I don't have a full 6 pack, but it's pretty close. I do tons and tons of core work and 30 minutes of cardio almost every day. Even on my non strength training days, I still do some core stuff. And I didn't start working on it until September. But like everyone is saying it comes down to %body fat. I'm at 12%.

ETA: I dont do shakes, either. Those things are nasty! Blech!

Being honest here, elite female athletes who compete in Fitness and Figure comps come in at 15% and are ripped. Looking at your pics, I'd say you're in the 19% to 21% range. If you were 12% you'd have FULL ON 6 pack, plus major definition in your shoulders, arms, legs and back. Just saying that whatever source you're using to give you your body fat reading isn't accurately doing it.
But to add, you do look fabulous!

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

taxidermist15

wow such great info guys!! thanks heaps for all of this. Looks like i have to continue losing that stubborn bellyness,
dam genetics!
i really appreciate it all!

piebird79

Bump.

tulip07

bump

committomittxoxo

Bizidibump...

mjbrowne

Thank you so much to everyone for all of the input! I had an almost 4 pack in high school..and looking forward to getting down to goal weight so I can at least ATTEMPT to get one (or better) again! I'm 35 now and have two kids..so not sure if my body will allow me to have defined abs..but I'm darn sure going to try!!!!

Amybcb

I don't have 6 pack abs now... but I did prior to having children (well more like a 4 pack). I can say from my experience back then that I didn't watch my macros at all, or use protein powders or anything like that. I ate mostly healthy (but still ate carbs and junk if I wanted to sometimes). What I did do was 500 crunches a day (various ab exercises, some for obliques, some for lower abs etc). I was faithful in this as I LOVED having the hard stomach - sooo sexy. Maybe others get their hard abs another way, but that was what I did back then. Good luck

nikolaim5

90% diet, 10% exercise.

ninerbuff

probably a silly question, but how do i find out my lean body mass?

There are several ways, but even just getting a BOD POD test or someone who is consistent with calipers can get you a ball park figure.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff

cardio is the only thing that will bring that out plus genetics. Side planks, or regular planks are helpful. Plenty of ab workouts out there for free on youtube.

Untrue. I personally know competitors that have abs without cardio.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

bigbeardiver

Every article I've ever read for men suggests that 6-packs are based on genetics. Yes overall fat % is important but you can have 6% body fat and not a 6-pack. Not sure if the same is true for women.

ninerbuff

Every article I've ever read for men suggests that 6-packs are based on genetics. Yes overall fat % is important but you can have 6% body fat and not a 6-pack. Not sure if the same is true for women.

I don't by into articles. When men were young boys, their body fat was lower (especially if they were very active) and 6 packs were visible. Even in today's boys, you see them. It ain't from working out or dieting. It's because they have low body fat. While I don't doubt that at 6% a six pack not being visible is impossible, at 6% body fat it's more improbable that won't happen. 4%-6% is what competitive bodybuilders come in for competitions.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition