How can I get a six pack
- 07-31-2008, 12:51 PM
- 07-31-2008, 07:00 PM
Believe it or not, lose more body fat by slowly dieting. That's the main way to get a 6 pack. You dont have that far to go.
But, if you ask me, 6 packs on girls aren't that appealing. (but maybe thats just me)
- 07-31-2008, 07:08 PM
I would say diet while continuing to work your abs.
07-31-2008, 07:31 PM
Yeah, just keep the dieting going, keep the exercising going, and maybe try out a topical fat-loss product like Napalm.
07-31-2008, 07:37 PM
One great 10 minute or so killer ab workout is the P90x "ab ripper X" routine. Borrow the DVD from someone or download just that part from the internet.
I also recommend the entire p90x circuit training and "keep the body in motion" type of training for toning up...plus the yoga session is extreme and you'll really benefit from it.
This is not THE only way but I stumbled onto it and found it to be a pretty solid way for people to tone up.
07-31-2008, 07:57 PM
My GF finds that leg lifts work well. Lay on a decline bench, the wrong way, holding the top, and lift.
Also she likes to use a back extension machine backwards, where your feet would be supported, and you lean back.
If those dont make sense i might be able to find some pics for you.
07-31-2008, 09:21 PM
Diet must be locked in and you have to have a solid core ab structure.
The leg lifts are awesome, you can also do a version where you lower your legs super slowly, sit ups, typical gym ab machines, broomstick twists , seated bench V style knee crunches, hanging leg lifts..etc.
07-31-2008, 09:52 PM
Dieting, plenty of squats and deadlifts and further core specific work like crader mentioned.
08-01-2008, 12:44 AM
Looks like you are very close to me as well, just tighten your diet down a bit, and use a variety of ab exercises. With enough intensity I would think you could see some nice ripples in 6 months.
By the way...is that a skull and cross bones in the belly button? Nice.
08-01-2008, 12:56 AM
08-01-2008, 12:58 AM
08-01-2008, 07:22 AM
diet. ab exercises.
Cub has some good suggestions.
squats and deadlifts.
SFW and GFH
08-01-2008, 08:49 AM
you dont possess much bodyfat at all, so it shouldnt be hard to "tone up".
I would much rather focus at this point on what crader mentioned, building up a solid ab and core structure (building the muscles within the area)
08-01-2008, 03:08 PM
08-01-2008, 09:22 PM
You are really close I would just do some crunches and maybe use a pilates ball to strech your midsection, to elongate your torso. Keep a good diet and maybe use a fatburner like lipo 6 (the one made for women) to just give you that little kick to get past the plateau. Give it time you'll get there
08-02-2008, 07:14 PM
Continue with eating lean. I often times will add weight to my ab routine and I like using the decline bench for crunches and leg lifts.
08-03-2008, 09:20 PM
08-05-2008, 09:26 PM
keep up the dieting. work high rep of weight training and cardio
08-05-2008, 09:26 PM
08-09-2008, 07:56 PM
Diet Diet Diet (and some exercise)
And for all three. the most important component is DIET. Get that dialled in right. Make sure that you're training hard (resistance training, maybe some cardio). Add in some exercises for your abs to develop the muscles (so that you can see them). But it's mostly DIET...
08-09-2008, 07:58 PM
08-09-2008, 09:15 PM
Originally Posted by OliviaXX
Olivia, you are close! I'm going to echo what everyone else here has said, in that if you lightly get a bit stricter with your diet and up your cardio you will begin to see those abs. Ab exercises are great, but nothing builds an impressive core like deadlifts and squats.
Also, as far as supplements go, Avant Labs Napalm is a topical supplement that you rub on your midsection and it will help remove what little fat you have there.
ps - nice froggie
08-11-2008, 01:01 AM
thanks everyone... Im just starting to get back into the gym now... Lots of stuff have been happening lately so I was out for a few weeks. Bt starting it up again.
08-11-2008, 04:36 AM
Nice. Keep us updated with full length body shots on a daily basis. It will really help with our training suggestions
08-11-2008, 07:41 AM
08-11-2008, 08:34 AM
Remember that the OP is asking for a 6-pack when you're tossing out your adjectives in their thread.IMO women are supposed to be on the 'softer' side and I personally find women with chiseled abs to look filthy.
08-11-2008, 08:53 AM
To the OP - I agree with cub... compound exercises like squats and deadlifts will not only increase core strength but will also tighten the midsection as they both utilize the abdominal muscles as antagonistic stabilizers. You may also want to try the "suitcase deadlift" which is a deadlift variant that seems to target the obliques a little more, especially if you use a dumbells but only do one side of your body at a time (i.e. a dumbbell in just your right or your left hands, not both).
Other things to add in:
Roman Chair Leg Raise
Russian Twist (with medicine ball)
08-11-2008, 11:37 PM
...Anyways, I'm done here. Everyone has their own opinion. What's right for someone is not for another. And what one finds attractive, another won't. Simple as that.
08-11-2008, 11:40 PM
I as well am a big fan of abs on a woman.. Ohhhhhh good gosh.
08-12-2008, 08:30 AM
08-12-2008, 09:14 AM
LOL, Well I'll see how far I wanna take this, you know...I'll see what I think will look best on me, Whether its just bing able to notice a little or a lot, Ill see what I like on myself and go for it. If i start out and think I need more then ill get more...lol... Ill just go for what I think looks good on me... We'll see... Ill post pics once I see any difference from my first pic.
08-12-2008, 09:53 AM
shouldn't take long to see results. at 5'3 and 100lbs you are pretty tiny. I doubt you have much body fat at all. good luck!
SFW and GFH
08-12-2008, 10:00 PM
08-13-2008, 12:28 AM
Im not necessarily trying to get smaller, Im not, I actually started working out to gain weight... so far even thought it may not look it, I went from 93 lbs to 100 lbs. And that is a big accomplishment for me because I cant gain weight no matter what I do. But gaining muscle has been the only way I have been able to. Plus its good for me and makes me feel good. Having such a small body size, I know I am prone to osteoperosis when I get older also, so weight training helps in that aspect of it also. Even people at the gym and people I know that see me have said they would not have thought I had that much strength just from looking at me. So even though Im more just starting out with this, I know I can achieve some good gains, whether their noticable physically or not. I am not trying to loose weight, I know I am underweight according to everything, but I am just naturally small. People have tried to assume I try to be like this or have some kind of a disorder but I do not. All my health tests always show up very healthy in every category, I eat plenty, But this is just me, And I am doing this for my reasons. I know no one here is trying to say anything bad about me in any way, I just wanted to put it straight that I am not really trying to lose weight. I am not one of those people who is skinny but thinks that Im fat... I like the way I look, but I know I can look better by working out and toning out. And its for me, no one else. It helps me now and it will later in life also. Oh and thank you everyone for your replies. They do help me out. All of you are a very nice bunch of people on this website and very willing to help anyone that needs help. I appreciate it.
08-13-2008, 01:31 AM
Keep that attitude of doing it for yourself. That's the ONLY reason you should be doing it: to make YOU happy (it also helps that it enhances appearance, health and fitness, etc.)
If you want to gain, eat MORE is all I can say (but within reason). You should be having up to (and sometimes more) than 500 calories ABOVE your maintenance calories to gain muscle. Try to make it from mostly clean sources (this will get better quality results, and help decrease the amount of bodyfat (BF) gained as well, since, even though it can be minimized, you can NOT gain muscle withOUT gaining some BF).
Yes, we're all here to help, and anything that is said is for that.
Kudos to you for what you've achieved so far. If you set your mind to it, and are prepared to work hard for what you want, then ANYthing is possible. Go hard, girl!
08-15-2008, 12:31 AM
just here to quickly weigh in my vote.......six packs on girls are AMAZING! it cranks my tractor!
08-15-2008, 09:12 AM
abs on a woman is hott
seems like everyone is saying 'do lots of ab exercises'... but to me a total body routine is the way to go, along with a solid high protein fat loss diet. Building muscle everywhere will raise your metabolic rate and coupled with the diet and ab exercises, your abs will start popping. Everyone asks me this question and I tell them you can do all the ab **** you want but if thats all you do you will only end up with nice abs under a layer of fat (thin layer in your case) that you won't really see. Squats and DL imo are great for a tight core and building that overall more muscular frame. Don't worry w/ the good diet you won't get bulky... only jackd ;P
08-15-2008, 09:20 AM
my vote is to keep the diet clean but dont lose weight. Main thing is gettin more development in your abs, this doesnt mean train them every chance you get but train them wisely, make them grow and they should show thru. Oh, and defined abs are really sexy!
08-15-2008, 03:16 PM
08-15-2008, 11:54 PM
thanks you guys, yea, i have been doing the deadlifts, so hopefully i get to where I wanna be soon. lol. I know it takes time.
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