Six Pack Abs Routine

Six Pack Abs Women

It is extremely important for women to be physically fit. Having a trim, well-toned body does wonders for a woman’s self-esteem. Abdominal muscles are made up of three layers: the transcersus abdominis, rectus abdominis, and the internal andexternal obliques. The transverses abdominis is the deepest layer and gives the body support. Six pack abs women program provides stability to the body. The rectus abdominis allows free movement of the spine.

The internal and external obliques help the body to turn so that the body can rotate as well as move laterally. Just like we would exercise the other muscles in your body, abdominal muscles too have to be exercised so that they are kept toned and firm. Genetically women are at a disadvantage because their body stores more fat than men. This is because women’s bodies are designed in such a way that they can bear and nourish babies.

Exercising strenuously might also cause problems with menstruation. Before women start on an exercise regimen to build their abdominal muscles, it would be wise to consult with a physician. Fat around the abdomen is a problem though for women, because after a certain point in the exercise regimen, she cannot lose any more weight. She will have to work harder to push past her stopping point.

The biggest problem and challenge is to lose the belly fat which in itself is very stubborn. Since losing weight is a problem for women, it is of paramount importance that you visualize how you want to look. This will be your incentive when you hit a plateau. The first step is to lose weight by controlling the diet and adopting the six pack abs routine. To begin with, instead of having three full meals a day, break up the meal pattern so that you have smaller meals at intervals of 3 to 3½ hours. Your diet should be rich in protein.

A protein-high diet will need more calories to burn the proteins into the amino acids that make it up. Protein is what is needed to build and maintain your muscles. The diet should contain at least 25 to 35 grams of fiber a day. Fiber absorbs water and expands. This keeps you feeling full for a longer period and you will not feel like eating. A very important function of fiber is that it controls the levels of sugar in the blood. So, the more the fiber, the better the control of blood sugar in the six pack abs women routine.

Completely and totally avoid all refined foods like refined sugar, refined flour, or for that matter, any refined grain. These foods release sugar in spurts into the bloods thus giving a temporary high, but the feeling soon passes and you will then again feel like eating. This way you will not be able to lose weight. Your diet should contain only whole grain cereals, nuts and seeds, lots of vegetables and fruits. Include a variety of vegetables and soy in your diet. This is better than meat and dairy products. Finally, drink a lot of water.

Don’t wait to be thirsty. Keep sipping water throughout the day. Once you get into this dietary pattern, try out the exercises. Experts suggest six pack abs routine exercises that will burn away the fat. Intense workouts and lifting weights will be the first challenge. For the upper abdominal muscles, the basic crunch is a good exercise.

Start by laying flat on your back, with your knees bent and feet firmly placed on the ground. Your hands are to be placed near your ears. Now, slowly curl your shoulders off the floor and try to move towards your knees. Your abdominal muscles will contract for a brief time. Make sure that the small of your back is against the ground. Lower your shoulders till you are back to your original flat position.

For the lower abdominal muscles, reverse crunches are the best exercise. Lie flat on your back and raise your legs so that your thighs are in a perpendicular position to your body. Your calves and feet are now parallel to the floor. Place your hands on the sides of your head. Gently raise your hips off the floor and bring your knees towards your forehead. Lower your hips slowly and gently all the while keeping the muscles of the abdomen tense.

For your oblique abdominal muscles, try the side leg raises. Here, you have to lie on your right side in such a way that your weight is on your right hip and your right leg is bent under your body. For support, rest on your triceps. Keeping this position, stretch the leg which is on top i.e. your left leg, in this case. Raise your leg as high as you can but without moving your hips. Gently lower your leg.

Do the same ‘six pack abs women’ exercise resting on your left hip and stretching out your right leg.

For the lower back, you need to lie on your stomach. Keep your hands beside you. Raise your head and shoulders off the floor. Initially, you will find this difficult, but slowly you will be able to raise your head more. Keep this position for a few minutes before lowering your head again to the floor.

Besides these exercises, there are lunges, calf raise, weighted crunch and dumbbell shrug – all exercises that you could try out by and by, once you have got started on the exercises given above. It helps if you exercise to music.

What you have to remember is that you have to do these exercises regularly. As women, a hundred chores will need attention, but you have to create the time and space for yourself so that you can do these exercises not only to tone your body, but to build your strength. The lower back is a problem for all women.

Exercising the lower back will make it stronger. Doing cardiovascular exercises will be the next challenge. Here again music will help you to do aerobics. Swimming is a wonderful exercise as it gives the whole body a work-out. The exercise bike is a good way to strengthen and tone your abdominal muscles. Jogging, running up and down stairs and working the treadmill are all good for the abdomen.

Remember that you must always keep yourself motivated. If you look good, you will feel good and that is the only way you will be able to lead a fulfilling life. Set goals for yourself and stick to them till you reach your ideal look. Eat healthy no matter what the temptation. You will be a different person once you embark on this six pack abs routine.