While it can be difficult for women to achieve rock hard abs, it is possible with hard work, dedication and strong will-power. Diet and the right exercise program are essential components to achieving a flat stomach. For women who are overweight, weight loss is important since strong abdominal muscles can easily be hidden by excess body fat.
Step 1
Achieve a healthy body weight by watching what you eat. Reduce daily calorie intake by 500 to 1,000 calories per day if you're overweight, as recommended by the American Dietetic Association, for a safe and effective weight loss of one to two pounds per week.
Step 2
Limit dietary fat and sugar intake to help burn excess body fat. Reduce dietary fat to 20 to 35 percent of total calorie intake as recommended by the 2005 Dietary Guidelines for Americans; high-fat foods include oils, butter, margarine and sweets.
Step 3
Perform approximately one hour of moderate-level physical activity per day if you're overweight, to help gradually lose excess weight, as recommended by the American Dietetic Association. Engage in cardiovascular exercise most days of the week to help burn excess body fat. Complete abdominal exercises most or all days of the week to achieve rock hard abs.
Step 4
Perform the plank abdominal exercise. Facing down, form a bridge with your body while supported by your forearms, elbows and toes keeping your back and legs straight. Hold the plank position for up to one or two minutes; then repeat for three to five sets.
Step 5
Complete the straight-arm crunch using a dumbbell or medicine ball. Lie flat on your back holding a dumbbell weight or medicine ball with legs straight up in the air at a 90 degree angle. Perform a crunch by extending straight arms toward the tops of your toes. Repeat three to five sets of at least 15 repetitions.
Step 6
Perform the Russian twist to help strengthen and define your midsection. Sit on the floor holding a dumbbell weight or medicine ball with feet flat on the floor and knees bent. Keeping your arms straight, slowly twist to one side until the weight almost touches the floor. Repeat by slowly twisting to the opposite side until the weight again almost touches the floor. Perform three to five sets of at least 15 repetitions of twists on each side.
Step 7
Complete lying leg raises by lying flat on the floor with legs straight and up in the air 90 degrees from the floor. Slowly lower legs until they almost touch the floor; then bring them back up to your starting position. Repeat three to five sets of at least 15 repetitions.
Step 8
Engage in straight-arm crunches with leg extensions. Lie flat on the floor with legs straight out in front of you and arms straight above your head. Slowly lift your arms and shoulders up to complete a crunch while keeping arms straight and reach towards your feet. At the same time, slowly bend your knees and bring your feet towards your hands until they touch or almost touch. Repeat three to five sets of at least 15 repetitions.
Things You'll Need
- Dumbbell weight or medicine ball
Member Comments