How To Get Sexy Abs If You Are A Girl

If you are a girl and you are trying to figure out how to get abs, you face one major obstacle:

Estrogen.

You see, the female body is built to hold onto higher amounts of body fat. Because of this, men have an easier time getting in shape.

To make matters even worse, modern environments (i.e., the seated position) exacerbate your lordotic curve – the spine curves in and the belly sticks out.

So even if you lost a lot of ab fat, your belly could still protrude!

Ok, here is the good news: all of this is reversible with the right approach.

You can overcome estrogen and lordosis.

So let me show you how to get abs if you are a girl.

Step 1 – Exercise

No matter how badly you want to learn how to get abs, without exercise you will never get a flat stomach.

You can’t rely on diet alone here – it won’t address the estrogen issue.

You need to follow an exercise program that will crank up your levels of testosterone which will automatically keep estrogen in check.

The best exercise modality for this is total body resistance training.

That’s right, exercising your abs is not the best way to get abs. Although counterintuitive, you need to exercise your entire body so that the following takes place:

Extended caloric burn
Lowered levels of estrogen
Reduced lordosis
Spinal stabilization

Of all the different types of exercise resistance training will address all of these most effectively. So don’t do sit ups all day because it won’t work.

The bottom line is that you have to burn as much body fat as possible if you want to get abs.

It’s not possible to spot reduce ab fat. All you can do is keep on burning overall body fat and wait until your body decides to tap into your stores of abdominal fat.

Now this doesn’t mean that you shouldn’t be doing exercises for your abs. All it means is that ab exercises shouldn’t form the core of your program.

You have to emphasize total body resistance training if you want a sexy six pack.

Counterintuitive, but true.

How To Get Your Abs With Total Body Resistance Training

The best way to approach your resistance training is with circuits. Stay away from traditional bodybuilding routines that you see in the magazines. They are very inefficient because they focus on one muscle per workout.

Circuits, on the other hand, will target all your major muscles in one shot which will drastically increase your caloric burn.

Even better, you will also maximize testosterone production and increase exercise post oxygen consumption (post-workout caloric burn).

To get the biggest benefit from the latter you have to exercise with high levels of intensity.

So what is the best way to assemble your circuits if you want to get abs ASAP?

Pick one exercise for each major muscle group:

Bench press (chest)
Pull-up (back)
Lunges (legs)
Ab exercise (abs)

Just make sure you do ab exercises towards the end of your workout so that you don’t pre fatigue your core. Otherwise, it will be harder to maintain proper form when doing the other exercises.

To perform the circuit, do all the exercises in sequence without any rest. Once you have completed all of them you can rest.

Now if you are just starting out here, don’t rush through your circuit. This is dangerous and can lead to muscle imbalances if the exercises are done incorrectly over extended periods of time. Instead, take your time, perfect each exercise and then start to crank up the intensity.

Doing too much too soon can backfire.

Also, it is absolutely critical that your ab exercises do not cause any back pain. If they do, you have to pick easier exercises and/or reassess your technique.

Once you feel back pain, your abs have shut down and are no longer doing the work – your lower back is absorbing the shock.

Now as a starting point, try to do 2-3 total body workouts per week and 3-5 circuits in each workout. Also, make sure you leave at least one day of rest in between workouts so that your body can recover.

You see, total body resistance training causes a lot of healthy muscle breakdown. And it takes time to recover from it.

The good news: this breakdown makes your body burn lots and lots of calories.

And more burned calories translates into less ab fat.

Can’t I Just Run On A Treadmill All Day?

No. And you can’t do crunches all day either.

You see, running on a treadmill will not decrease estrogen or create that massive caloric burn after your workout.

However, adding in some cardio on top of your resistance training can be beneficial.

I say can be because too much of it will interfere with your resistance training. To prevent this from happening, don’t do high intensity (“HIT”) cardio all the time.

Instead, switch up the intensities of your cardio sessions according to how sore you feel.

If you feel really sore, don’t do high intensity work. If you feel less sore, do some medium or low intensity cardio.

There is no specific number here, you need to listen to your body.

Just make sure you follow these rules:

Avoid cardio right before resistance training
Never do more than 50 minutes of cardio at a time
Don’t exercise on an empty stomach
Do different types of cardio to avoid overuse injuries
Never do cardio right after waking up

Step 2 – Diet

Exercise alone is usually not enough to lose body fat. You also have to watch what you eat.

And even if you could lose body and ab fat with just exercise, focusing on nutrition would simply accelerate your results.

Unfortunately, there are way too many diets out there. And how are you supposed to find the best one?

Answer: trying to find the single best diet is the wrong approach. Instead, you need to understand the principles behind fat loss nutrition and then apply them to your situation.

Here are the two most important principles you have to focus on:

Caloric intake versus caloric expenditure
Insulin stabilization

To make sure your caloric intake is lower than your expenditure, implement a portion control system. Only eat until you feel full and log everything for a couple of weeks. Then decrease or increase food intake depending on your results.

If you feel dizzy and lethargic, slightly increase intake.

To stabilize your levels of insulin, eat balanced meals with lean protein, slow digesting carbohydrates, dark colored vegetables and healthy fats.

Eating fat is critical because your body needs it to produce testosterone and lower estrogen. This is one reason why low fat diets are not sustainable.

Dealing With Water Bloat

It is possible for excess water retention to obscure your abs even if you have low body fat.

To deal with this, simply eliminate all processed foods from your diet, reduce sodium and supplement with caffeine.

You can take caffeine in tablet/pill form or in natural form (i.e., teas, coffee).

Just keep in mind that excess body fat is usually the primary roadblock to abs, not water retention.

How To Get Your Sexy Abs Without Lower Back Pain

I said earlier that back pain had to be avoided at all costs. This is extremely important because doing a lot of abdominal exercises can put your lower back at risk if you have pre existing issues.

And once your lower back gives way it will be nearly impossible to do total body resistance training – your results will come to a screeching halt.

To prevent this from happening to you, stop any exercise that hurts, slowly progress onto more difficult exercises, never let your back round out or curve in, and actively contract your core (pull your belly button in) whenever you do an ab exercise.

Follow these rules and your lower back will not become an issue.

Final Thoughts

If you are serious about figuring out how to get abs all you have to do is take action on the information above.

Don’t analyze endless programs and diets – just get going!

Remember, you don’t need diet pills or expensive gadgets to get a sexy six pack.

All you need is dedication, patience and the right approach.

To your six pack success!

CLICK HERE to discover how to get a sexy and flat stomach!