“What is the best ab exercise for women?” is a very common question I see on fitness forums and weight loss blogs. What most women don’t realize is that this is a trick question.
The best ab exercises are exactly the same regardess of gender. What is most effective for men working toward six pack abs is also most effective for women trying to achieve a flat stomach. You heard me right… The ab workout to get sexy, toned abs like Britney Spears is exactly the same as the ab routine to get a six pack like Brad Pitt.
The only difference for women lies in the frequency and duration of the ab workout. Women can typically succeed with fewer or shorter weight training sessions and eating fewer calories, if getting defined abs is not their goal. The rest of the abs diet and exercise regimen would remain the same, regardless of gender.
Let’s face it. Most women are not trying to get ripped abs. Most are trying to achieve a sexy, flat stomach without a lot of extra muscle mass. That goal is perfectly achievable if women are able to accept the simple fact that ab exercise and diet have no relation to gender. That seems simple, but it is hard for women to believe with so much marketing in the fitness industry geared toward “his” and “hers” solutions. This is one of the biggest reasons women are not able to achieve that flat stomach they have always dreamed of.
Now that you know that there is no such thing as a “man’s ab exercise” or a “woman’s ab exercise,” what can you do to become more open-minded about your ab routine?
Check out my list of the Top 5 mistakes women make when trying to achieve a flat stomach:
- Refusing to do “men’s exercises” - Many women are resistant to certain exercises, particularly weight training, because they feel that it will make them look masculine. They don’t want to get big and muscular, so they focus on doing other less effective exercises. It is no surprise when they don’t achieve the flat stomach they want and often give up altogether. Now that you know all exercises can be done by everyone, regardless of gender, you can conquer your fear of doing ab exercises that have been stereotyped as “men’s exercises.”
- Using tiny weights – You know what I’m talking about. The purple and pink 3 pound dumbbells from your mother’s Richard Simmons videos. Women often have the misconception that if they use large weights they will get big, bulky muscles and lose their feminity. This is just not the case. Most women can comfortably lift 20-30 pound dumbbells overhead or at the chest. If you don’t use appropriately sized weights, you will not see results.
- Focusing too much on cardio – Cardio is definitely an important component of a balanced ab exercise routine, and it is critical to the early phases of weight loss and burning body fat. However, it is not the only exercise you should focus on. Despite what many late night fitness infomercials claim, you need to focus on a balanced fitness regimen of interval training or circuit training… Not just cardio. If you don’t feel comfortable doing circuit training on your own or don’t have access to a gym, you can experiment with different types of exercises throughout the week like tae bo or yoga. You can also incorporate hand-held weights, exercise balls, or elastic bands into your cardio routine.
- Resisting resistance training – Resistance training like overhead/chest presses is appropriate for both fat loss and muscle building, but many women feel that these exercises will be “too hard,” so they stick to small weights or resist these exercises altogether. If women train their body on progressively heavier weights, they will see a vast improvement in both their muscle tone and overall fat loss. If you’re just getting started and feel uncertain about resistance training, you can try some alternatives like swimming or doing pilates with resistance bands.
- Not reducing caloric intake - This is something that everyone is guilty of, but it is particularly important for women to take note of. Since women are typically more focused on fat loss than muscle growth, it is very important that they monitor how many calories they are generally eating. Even if you adapt a new diet, you will not see results you want if you are still eating more calories than your body can use. Check with your doctor to see what level is safe for you to target for weight loss, and reduce your caloric intake accordingly.
Now that you know that the best ab exercise for women is the same as the best ab exercise for men, feel free to explore more of our ab exercise and diet tips to get started on your road to a flat stomach.
