Any ladies out there with a six pack?

Jess81620

Working on it, love all the suggestions. I can see the cage coming back after eating better and working out 4 to 6 times a week for the last 3 weeks.

uk_angeldust

6 times a week sounds amazing! )

IpuffyheartHeelsinthegym

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

ty

no more than an hour and a half a day for 4-5 days.

uk_angeldust

ty for answering!

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

ty

no more than an hour and a half a day for 4-5 days.

VirginiaWoof

Looking good VirginiaWoof! thanks for your post

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

thank you i actually bumped because i'm looking for advice haha...my dp is the result of the 30DS

uk_angeldust

I tried doing the 30 DS but due to my final exams at uni I had to stop....very lame excuse I know ... Next week I will start it again! It obviously worked for you!!!

Looking good VirginiaWoof! thanks for your post

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

thank you i actually bumped because i'm looking for advice haha...my dp is the result of the 30DS

SeaChele77

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

ty

3-4x per week about 1-1.5hrs.
At least 20 min is dedicated to my abs - rest is cardio (20-30min), other muscle strength training (30min), and yoga/stretch (10-15min).

Elle408

When I had mine (back in the day) I think it was a combination of things, I don't carry weight on my stomach so had very little fat to lose there, tried to eat mainly protein and veggies (although I did have treats every now and again which included copious amounts of chocolate and potatoes) and did a combination of running (10K every other day) and a 30 minute weights session 4/5 times a week, which included plenty of crunches! Granted, my six pack wasn't very defined (I didn't want it to be) but my stomach was rock hard and I had a nice V thing going on too. As soon as my last exam is over in two weeks, my mission is to get back my abs!

uk_angeldust

Thanks for your post!

I love the suggestions too! Currently I only do 3 times a week so that is defo not enough! plus am binge eating due to exam stress lol

Working on it, love all the suggestions. I can see the cage coming back after eating better and working out 4 to 6 times a week for the last 3 weeks.

uk_angeldust

it is great that you break it up into different types of exercise! apparently it is the met efficient for women!
ty for the reply!

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

ty

3-4x per week about 1-1.5hrs.
At least 20 min is dedicated to my abs - rest is cardio (20-30min), other muscle strength training (30min), and yoga/stretch (10-15min).

uk_angeldust

10 k every other day is AMAZING! wow! wish I could do that!

When I had mine (back in the day) I think it was a combination of things, I don't carry weight on my stomach so had very little fat to lose there, tried to eat mainly protein and veggies (although I did have treats every now and again which included copious amounts of chocolate and potatoes) and did a combination of running (10K every other day) and a 30 minute weights session 4/5 times a week, which included plenty of crunches! Granted, my six pack wasn't very defined (I didn't want it to be) but my stomach was rock hard and I had a nice V thing going on too. As soon as my last exam is over in two weeks, my mission is to get back my abs!

uk_angeldust

I agree but I will still try to work out more as my *kitten* is not getting any smaller!
I love yoga but it does not burn enough calories I guess!

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.

uk_angeldust

thank for all that advice - very kind of you!

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!

uk_angeldust

I agree that abs exercises are important!
ty for the post!

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!

VMarkV

Try stomach vacuums if you are going for a toned/firm but not bulky look
I prefer the lean-runner's abs type look over the bodybuilder look from doing excessive direct weighted ab exercises

uk_angeldust

what are those? I'll google it.... ty for the post.... wow nice, toned legs!

Try stomach vacuums if you are going for a toned/firm but not bulky look
I prefer the lean-runner's abs type look over the bodybuilder look from doing excessive direct weighted ab exercises