Any ladies out there with a six pack?

uk_angeldust

If so, what is your secret please? I am trying to work on one but it is taking ages!

Any tips?

Also if you don't think it is creepy, please can someone post a pic of their (real) six pack? I would love some inspiration!

Thanks!

LittleD311

I dont have a 6 pack, but working on it...hope you know that abs are made in the kitchen, not in the gym!

HMVOL7409

If your diet isn't pretty clean, you're not doing cardio, there's no 6 pack coming. Thats the only secret I've been taught and seen girls who've had success actually do.

uk_angeldust

Thanks for your post

Was not sure I'd get any responses as it is quite hard for women to get a six pack I guess..... but not impossible!

Would be interesting to know how you get on... do you follow any particular regime or diet? Do you do crunches on a daily basis?


ty

uk_angeldust

wow! both of you ladies look amazing! very inspiring!

Thank you for posting!


I was gonna start JM 6pack DVD...Has anyone tried it?


thanks!

JennedyJLD

Crunches and all ab exercises are not the route to a six pack! They'll just make your stomach appear bulkier (firmer, yes; but bulkier!) So says every trainer I've ever worked with. Six packs and lean abdomens in general are the result of healthy diets and lots of cardio exercise. I'm giving up on crunches and focusing on cardio and core with a little arm and leg work in the gym.

Edited to add note: Crunches are much more effective for MEN who want six-packs - we ladies have a layer of fat covering our abdominal section that the fellas don't have to worry about. That's one reason why it's a bit harder for us to achieve that perfect six-pack. I'm definitely not there yet, but would love to be one day! But that's exactly what people mean when they mention that six-packs are made in the kitchen, not the gym. You have to work on that layer of fat that we naturally have there - otherwise you're just building a lot of muscle that's still "protected" underneath the fat.

uk_angeldust

thanks Jennedy! I will keep that in mind!

VirginiaWoof

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uk_angeldust

Looking good VirginiaWoof! thanks for your post

I hope one day I can look half as good as that!

Jugie12

Crunches and all ab exercises are not the route to a six pack! They'll just make your stomach appear bulkier (firmer, yes; but bulkier!) So says every trainer I've ever worked with. Six packs and lean abdomens in general are the result of healthy diets and lots of cardio exercise. I'm giving up on crunches and focusing on cardio and core with a little arm and leg work in the gym.

Edited to add note: Crunches are much more effective for MEN who want six-packs - we ladies have a layer of fat covering our abdominal section that the fellas don't have to worry about. That's one reason why it's a bit harder for us to achieve that perfect six-pack. I'm definitely not there yet, but would love to be one day! But that's exactly what people mean when they mention that six-packs are made in the kitchen, not the gym. You have to work on that layer of fat that we naturally have there - otherwise you're just building a lot of muscle that's still "protected" underneath the fat.

I'd not rule out ab exercises - building a strong core will also protect your lower back, helps with balance and can tighten the midsection to show off a nice v-taper (build up those shoulders, too!) Abs are made in the kitchen and the finishing touch can be found in the gym cardio, leg raises, planks, etc. Make sure you also work your obliques!! Reverse crunches are good for hitting that hard-to-uncover lower abdominal region! I got fantastic results with this stuff, lost inches quickly. Check out Oxygen Magazine for some awesome clean recipes and wokrouts for a sleek midsection - that magazine saves me!

uk_angeldust

Thanks so much Jugie12! great tips!

Hayesgang

<<< I'm working on it.

This isn't going to be very popular however my diet isn't clean and I don't lift.

I average 1700 calories per day (yes, pizza and chips are on the menu) and I do hot power yoga 3x per week, and walk/jog 2x per week.

Everyone's body is different and you need to figure out what works for yours. The only tried and true answer is that you must lower your BF% to see any definition.

Good luck!!

uk_angeldust

Looking great Hayesgang! I do some yoga too! Which one do you do?
Thanks for posting!

SeaChele77

I have a good 4-pack - aiming for 6, but those lower two are very difficult.

I do:

Ab Ripper X
Floor Sweepers
Side Bends
Random crunches

Lots of protein, lower carbs, lots of fiber (TMI - keep that colon/tummy clean makes the stomach muscles more visable), lots of water.

Some women have a harder time getting 2/4/6 pack and but can have a super sexy flat tummy. Don't beat yourself up trying.

Jugie12

<<< I'm working on it.

This isn't going to be very popular however my diet isn't clean and I don't lift.

I average 1700 calories per day (yes, pizza and chips are on the menu) and I do hot power yoga 3x per week, and walk/jog 2x per week.

Everyone's body is different and you need to figure out what works for yours. The only tried and true answer is that you must lower your BF% to see any definition.

Good luck!!

My sis does hot yoga and loves it! Always says she feels great afterwards.

MyPresent

Great topic! Thanks for sharing! I have been able to reduce a little bit of belly fat and I have been only focusing on cardio, which is mainly spinning 2-3 times a week and some other days I do 30 minutes in the elliptical. I have been doing this for 4 months and it is taking forever to see a six pack. I do eat healthy, I even follow the abs diet book for women, so I wonder how much cardio do I need to do to speed this process...how long is it taking for y'all? It is frustrating, reducing belly fat is my main goal and be able to see a firm abdomen.

HMVOL7409

wow! both of you ladies look amazing! very inspiring!

Thank you for posting!


I was gonna start JM 6pack DVD...Has anyone tried it?


thanks!

Thank! Honestly I do more cardio than actual ab workouts. Like an above poster said, I get alot of my core strength from my other workouts such as squats etc. I do have a workout I do 2-3 times a week, I will post below. I actually don't enjoy doing abs so I keep it short and simple.

Do each exercise for max reps in 1 min. Rest 30 seconds between exercise; complete each circuit 2-3 times.

Plank
Side plank
Scissors
Raised leg crunches
Side twist heel touches
Basic crunch
Mason twists

uk_angeldust

Thank you ladies! Feel free to add me as a friend so that and we can mutually support each other working on that six pack! ty!

LeenaRuns

I'm working on it too--it's one of my goals for the end of the year. Most important is to get that body fat % down. I'm at 17% right now and no six-pack in sight :-/

BAMFMeredith

This is the only kind of 6 pack I've got right now....

HauteP1nk

I have a six pack...its just hiding under a layer of fat...lmao

SeaChele77

Crunches and all ab exercises are not the route to a six pack! They'll just make your stomach appear bulkier (firmer, yes; but bulkier!) So says every trainer I've ever worked with. Six packs and lean abdomens in general are the result of healthy diets and lots of cardio exercise. I'm giving up on crunches and focusing on cardio and core with a little arm and leg work in the gym.

Edited to add note: Crunches are much more effective for MEN who want six-packs - we ladies have a layer of fat covering our abdominal section that the fellas don't have to worry about. That's one reason why it's a bit harder for us to achieve that perfect six-pack. I'm definitely not there yet, but would love to be one day! But that's exactly what people mean when they mention that six-packs are made in the kitchen, not the gym. You have to work on that layer of fat that we naturally have there - otherwise you're just building a lot of muscle that's still "protected" underneath the fat.

I disagree with ab exercises not the route to a six pack. But I do agree with eating well has a lot to do with it!

LindaCWy

I dont have a 6 pack, but working on it...hope you know that abs are made in the kitchen, not in the gym!

I love this... soo true.
I'm weight training right now, on a 6 week program 20 mins 3x a week, 20 mins cardio after and cardio on non training days (20-30 mins), but after that I plan on going on a "cutting program" basically eating super clean, low to no sugar, low carbs and cardio cardio cardio.

uk_angeldust

MyPresent I can't tell you yet how long it takes, as I don't have one yet lol
But when I get there I will defo tell you!

IpuffyheartHeelsinthegym

I lift and only do little cardio, eat balanced meals and take rest days and am getting back to my 6-pack. It's definitely not impossible for women to have great abs. My profile is my transformation from February to Sunday. Still a work in progress, but I did it before, I can do it again. :bigsmile:

uk_angeldust

hahahaha I also have a 6 pack of beer in the fridge LOL

MMAQueen

Crunches and all ab exercises are not the route to a six pack! They'll just make your stomach appear bulkier (firmer, yes; but bulkier!) So says every trainer I've ever worked with. Six packs and lean abdomens in general are the result of healthy diets and lots of cardio exercise. I'm giving up on crunches and focusing on cardio and core with a little arm and leg work in the gym.

Edited to add note: Crunches are much more effective for MEN who want six-packs - we ladies have a layer of fat covering our abdominal section that the fellas don't have to worry about. That's one reason why it's a bit harder for us to achieve that perfect six-pack. I'm definitely not there yet, but would love to be one day! But that's exactly what people mean when they mention that six-packs are made in the kitchen, not the gym. You have to work on that layer of fat that we naturally have there - otherwise you're just building a lot of muscle that's still "protected" underneath the fat.

false false false

you could have a flat stomach with out doing ab exercises, maybe, but a 6 pac needs abs and abs, like any other muscle, don't come from cardio. If your just "getting a bulky stomach" it's b/c your doing it wrong, or your body fat is hiding your 6 pac. Get rid of the fat and you'll find them.


when i was 17 i had a 6 pac, i had about 14% body fat, was 5'10 and weighed 135 lbs. i was pretty scrawny looking.

what you actually need to do to get a 6 pack, like some people has mentioned, is build a strong core, and get super lean;

some exercises i like are:
crunches
full situps
leg lifts
and back extensions (need to beef up your back or you'll end up with weird posture and potential back problems from lopsided muscle.
planks are good to!

oddyogi

I don't normally respond to advice threads because so many people have differing opinions, but..

Cardio is NOT required for six pack abs. As someone once said, abs are made in the kitchen. Body composition is 80 to 90% diet.

What should this diet be?

Real food. Clean food. Minimal grains. Lots of meats, veggies, fruits, nuts, and seeds. A little dairy. Very few if any grains.

As for exercising, do something you enjoy. Focus on strength training. The more muscle you build, the more fat your body is burning, which lowers your body composition.

How you do all these things is up to you. You can't just do what someone tells you to do. Put in the effort to research nutrition and exercise and figure out what works best for YOU.

Jade17694

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uk_angeldust

thank you all for your posts! I feel very inspired !!!! :DDDD

uk_angeldust

One more question for those that have a 6 pack? How many hours a week do you workout?

ty