A common goal among women who work out is a flat, toned belly, but working female abs is an ongoing struggle. This is because women's bodies likely to store fat as they get older. In fact, for this reason, female six pack abs are a rarity, especially for those past their twenties. However, and with proper diet and targeted exercise, you can achieve that toned belly; in fact, women have even achieved that six pack into their sixties.
Nutrition
A calorie is a unit of energy. If you do not use all of the units of energy you take in, they are stored in the body and become fat. Nutritionists point out that if you eat natural and whole foods and avoid processed foods, you can eat more and will be more satisfied because they are lower in calories and higher in nutrients. Many also recommend that you eat five or six small meals each day, rather than two or three larger meals, because this will boost your metabolism. Healthy eating and lower calorie intake will lead to flatter female abs.
Exercise
The common mistake among women and men who wish to target their abs is the belief that more is better. They take on an almost obsessive quality, working the abdominal area with 50 or 100 crunches every day, and sacrificing the rest of the workout. Female abs will respond better to slow, targeted movements done on a regular basis, combined with aerobic activity that increases the heart rate, burns calories, and strengthens the body as a whole. The number of reps you do for your abs should be about the same as the number of reps you complete for any other muscle groups.
Benefits of Working Your Abs
The challenge of attaining female six pack abs is often wrapped up in a woman's self image. Abdominal muscles are important and keeping them fit will not only help you look your best, but will also improve your posture, strengthen your back and torso, and decrease back pain. Even if you never achieve that six pack, you can certainly flatten your belly and remain fit to benefit your overall look and health.
Best Exercises for the Abs
Three beneficial exercises for working the female abs include the reverse crunch, in which you lie on your back and slowly bring your knees to your rib cage and slowly stretch them back to the floor; the Captain's Chair, done by supporting yourself with your elbows and lifting your legs into a sitting position, then back down; and the bicycle crunch, lying on the floor with your hands behind your head, and slowly bicycling your legs, meeting the knee with the opposite elbow. These should be done two to three times per week.
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