Attaining six-pack abs is the goal of many women seeking to lose weight and improve fitness. Although women have four abdominal muscles, the washboard appearance comes from sculpting rectus abdominus, which runs from the pubis up to the ribs. Losing weight and toning the abs isn't difficult, but it takes a little more work to get muscle definition.
Healthy Diet
Diet plays an important part in developing six-pack abs. While crunches can sculpt the abs, only diet and exercise can get rid of the fat that covers them. For women in particular, belly fat is an issue that gets more challenging with age. But even with flat abs, to build strong sculpted muscles requires eating a balance diet that fuels the body and maintains the systems that support and repair muscles. A healthy diet includes proteins, whole grains, fruits and vegetables -- while limiting or avoiding refined foods and sugars.
Cardiovascular Workouts
Cardio workouts burn the fat that tends to accumulate around a woman's middle. But cardio workouts can sculpt abdominal muscles as well. In fact, it's possible to build six-pack abs through cardio workouts alone if they engage the core muscles. Running, tennis, kickboxing and rowing all use the core to stabilize the upper body during the workout. The abs engage and at the same time get stronger and more defined.
Ab Exercises
Doing abdominial exercises is the most direct way to sculpt the six-pack. While the rectus abdominus is the muscle that forms the washboard look, you don't want to ignore the other muscles, especially the internal and external obliques, which are used in rotation. The top two exercises for both rectus abdominus and the obliques, according to the American Council on Exercise, are the bicycle and captain's chair. For safety and to ward off boredom, you should do a variety of abdominal exercises including planks, reverse crunches, sometimes called a reverse curl -- and ball crunches. Another option is to do Pilates, which focuses on core strength.
Back Exercises
An important rule in fitness is to always work opposing muscles groups. This not only ensures balance, but safety as well. Strong abdominal muscles without a strong back pose a higher risk of back issues than having weak ab muscles. Every ab workout should include back exercises as well. Some ab exercises already engage back muscles such as planks or Pilates. Exercises that target the back include the lumbar extension, which involves laying prone on the floor or a ball, and lifting your head and shoulders by using your back muscles. You can have your hands on the floor or ball for support, but don't use them to push. Bird-dog is another effective back exercise. On all-fours on the floor, extend one leg back and the opposite arm forward. Engage the abs by pulling them up toward your spine. Don't shift your body's balance onto the knee that is on the floor. Instead, keep your weight equally distributed between the hand and knee, using your abs for balance.
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