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KIM_POSSIBLE77 Posts: 1,591
6/20/11 2:41 P

What a wonderful thread....I learned so much just from reading it. I knew that body fat had a lot to do with us girls not seeing the "6 pack"

NSMJC1 SparkPoints: (5,968)
Fitness Minutes: (7,681)
Posts: 92
6/20/11 2:26 P

Nice, I'll have to look into this "6 week 6 pack", hopefully something like this will be better than the 10 minute trainer reps I do. I also use my treadmill to walk/jog for 35-40 minutes 5 days a week-hopefully will be a good combo!

KAITMEND SparkPoints: (10,494)
Fitness Minutes: (12,920)
Posts: 656
6/20/11 1:12 P

the best ab exercise is cardio...but once there is enough body fat gone in that area:

20 situps
20 bicycle crunches
20 med ball v-twists
20 balance ball transfers

3 times through.

ASPIRINGASHLEY Posts: 197
6/20/11 1:09 P

I want to get the same thing! I agree with everyone else, you need a balance of cardio to burn fat and strength training to define those muscles. I've been doing Jillian Michaels 6-week 6-pack and have seen inches disappear! She does a combo of crunches, standing crunches, and all kinds of planks (I have a love/hate relationship with planks-they work so well but are pretty tough!). Good luck!

NSMJC1 SparkPoints: (5,968)
Fitness Minutes: (7,681)
Posts: 92
6/20/11 10:53 A

planks-this is yoga in origin?? always been curious, but not a very flexible person. I hear alot of good stuff about it though.

SKYWATCHERRS Posts: 6,315
6/18/11 9:05 P

I agree - planks, side-planks, reverse planks, t-pushups, mountain climbers, full-body walk-out, and bracing your abs as if someone were about to hit you in the belly will do more for your abs than a thousand crunches will.

Also, you'll need to focus on strengthening the other muscles of your core. Most people make the mistake of thinking that their core is the abs only. Your core is actually your abs, your back muscles, your hip flexors, your neck muscles - everything except your arms and legs. If you have overdeveloped abs and under-developed back muscles, you still may never see your abs. Strengthen your entire core to be healthy and help those abs pop out. If you have a strong stomach but weak back, you still have a weak core. IF you have a strong back but weak abs, you still have a weak core. Focus on balancing and strengthening the whole unit for best results.

MOTIVATED@LAST Posts: 14,288
6/18/11 7:54 P

Burning fat is an all-body process, and unfortunately you can't target where you lose weight from. Specific ab exercises will build up the ab muscles, but won't do anything about the overlying layer of fat.

What you can do about belly fat is to continue to reduce your overall body fat through a combination of cardio, all-body strength training and watching your intake, and some of it will naturally come off the belly.

But in terms of working the abdominals, planks work a much broader set of muscles than crunches. But if you insist on doing crunches, do them slowly, and try to hold the 'up' position for 2-3 seconds - this makes them far more challenging, and far more effective.

M@L

NSMJC1 SparkPoints: (5,968)
Fitness Minutes: (7,681)
Posts: 92
6/18/11 12:12 P

Okay, so I'm supposed to carry fat.......but if I get it to go away what other exercises besides cruches can offer defining whats under that???? emoticon

MOTIVATED@LAST Posts: 14,288
6/17/11 8:27 P

I agree with the other posters - visible abs are about having low body fat, not over-developed ab muscles.

4 packs or 6 packs are made in the kitchen, not in the gym. emoticon

ARCHIMEDESII SparkPoints: (143,035)
Fitness Minutes: (214,000)
Posts: 20,982
6/17/11 2:33 P

SKYWATCHERRs is quite correct. Whether or not a woman shows a six pack (abs) is dependent on how low she can get her body fat. Men have a higher percentage of muscle than women as well as lower body fat. As a result, they can achieve a six pack. Less so with women. A woman can get a six pack, but it really does require lowering body fat. Which can be detrimental to women.

Women are supposed to carry some fat to be healthy. Go too low and you're at risk for a number of different health issues.

the women we see on Oxygen are just not the norm. The amount of work these women have to do to achieve that sort of definition is just not typical for women. So, don't beat on yourself if you can't achieve a six pack. Instead, work on having a strong core even though you might have a layer of fat. You're a woman, it's okay to carry body fat.



MISSELLEN31 SparkPoints: (457)
Fitness Minutes: (60)
Posts: 5
6/17/11 2:31 P

I've been doing Jillian Michael's "6 pack in 6 weeks" level one on demand and am starting to see some definition. Someone said to me once, "we all have a six pack - it is just hiding under all the fat"...so getting rid of that fat is the key to seeing it!! Good luck!

LORTHOM2001 Posts: 3,676
6/17/11 2:18 P

i hate my abs

SKYWATCHERRS Posts: 6,315
6/17/11 2:02 P

Well, the thing about visible abs - whether it's a "4-pack" or a "6-pack" has less to do with how often and how hard ou train your abs and more to do with how much body fat you have. You can do a thousand crunches, but if you have body fat you'll never see those abs. They will be strong muscles, but the fat covering them will still be there.

So what I'm saying is, the way you get visible abs is to reduce your body fat percentage - not by doing thousands of crunches. You reduce your body fat percentage by eating healthy foods in a calorie deficit, doing strength training, and doing cardio.

NSMJC1 SparkPoints: (5,968)
Fitness Minutes: (7,681)
Posts: 92
6/17/11 1:44 P

Putting the question out there and hoping for some input...I do my crunches, work the the lower, side, and upper abs-I use the 10 minute trainer for those as well as my little workout ball and some bender methods, any other tips, or techniques to rip them up a bit-would LOVE to have at least a four pack develope. I never had them and was really hoping to get them to at least peek through!!!!! Thanks everyone! emoticon

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