How Women Body Builders Get Abs Of Steel

The muscular, defined abs of female body builders are not achieved by crunches alone. While these women do put in hours of focused training at the gym, they also pay close attention to their nutrition to control their body fat levels. Bodybuilders know it takes consistent training with proper form and intensity to get results.

Body Fat

Women bodybuilders obtain impressive abs by achieving very low body fat levels. While a woman's six pack shows at about 14 percent body fat, women body builders compete at a level of between 6 and 10 percent. To put this in perspective, female athletes usually possess between 16 and 20 percent body fat and the average body fat for a female is between 22 and 27 percent--depending on age and body type.

Significance of Diet

To achieve an impressive set of abs, women bodybuilders adhere to a strict diet that supports the development of lean muscle mass while helping to burn fat. A female bodybuilding diet includes a higher amount of protein than a standard diet--anywhere from 1.4 to 2 g of protein per kilogram of body weight as recommended by the International Society of Sports Nutrition. Emphasis is placed on lean protein sources such as lean beef, skinless poultry, fish, egg whites and whey powder. Women bodybuilders carefully balance the rest of their macronutrients with ample vegetables, whole grains and unsaturated fats. Processed foods, junk foods, refined carbohydrates and added sugars do not have a place in a woman bodybuilders' diet--especially when nearing competition and flaunting abs.

Types of Abdominal Training

Women bodybuilders know that abdominal muscles should be treated like any other muscle group. They should be trained only once or twice per week with exercises that cause fatigue in fewer than 25 repetitions notes fitness expert Anthony Ellis of Iron Magazine. Women bodybuilders use exercises that target the abdominal muscles from multiple angles to maximize results. Typical moves include hanging leg raises, decline crunches, plank holds, bicycle maneuvers and scissor kicks.

Other Exercise

In addition to targeted ab moves, high intensity cardiovascular activity that helps burn fat helps female bodybuilders reach low body fat levels to reveal abs of steel. Many female bodybuilders perform interval training, which involves a minute or two of high intensity exercise at 75 to 85 percent of maximum effort alternated with equal periods of lower intensity work at 55 to 65 percent effort notes Cynthia Ekman, a physical therapist and former fitness competitor on the Oxygen Magazine website. To inspire fat loss, go between 30 and 60 minutes.

Considerations

While hard work plays a role in women bodybuilders' ability to build abs of steel, genetics also play a role. Oxygen Magazine in August 2010 notes that the number of ridges visible on your abdomen can range from just four to an impressive eight pack--even on women of the same body fat levels. Certain women are simply predisposed to achieving abs of steel more readily than others.