Abs Workout For Women: 8 Weeks To A Flatter Stomach

It's time to get that flat stomach! Combine this 8 week abs workout plan with the included dieting and cardio advice, and you will help your body build and firm your abdominals while stripping away excess stomach fat.

Workout Frequency

Perform this abs workout 2-3x a week after your resistance training sessions. It can also be performed on off training days, or with your cardio workouts.

Cardio

Perform 3-4 cardio workouts per week for 20 to 30 minutes per session. Choose whichever form of cardio you prefer, from walking to sprinting to swimming to biking. The important thing to remember is that cardio should be enjoyable. If you dread performing cardio, you are more likely to miss sessions. It doesn't really matter what you are doing because you are burning calories. A flat stomach is made in the kitchen, and your diet is doing most of the work.

You may perform cardio first thing in the morning, on off days, or after your resistance training sessions.

Maximizing Your Diet Plan

Simply eating less food isn't good enough. To look fit and healthy you also need to make sure you are eating the right types of food, and not undereating. Many women undereat protein and healthy fats, and tend to end up skinny but still flabby after a period of dieting.

Here are some tips that can help you maximize your diet plan, so you can look your best:

Calories - If you're looking to lose fat, start by eating around 1800 calories per day. Your goal is to lose about 1.5 to 2 pounds of fat per week. If you lose weight more quickly than this, you also tend to lose muscle mass. The result is a skinny, but flabby body. So don't lose weight too quickly!

If you're not losing weight at this calorie level, drop your calorie intake down to 1650 for a period of no less than 2 weeks and reassess your progress.

Protein - Make sure you're eating at least 100 grams of protein per day. Protein helps you retain, repair and build muscle tissue. Many women underestimate how much protein that take in per day, so it's good to monitor this vital macronutrient.

If you have a hard time reaching a minimum of 100 grams of protein per day, consider supplementing with aprotein supplement such as IsoFuel.

Helpful dieting tips - There is more to a healthy diet than just calories and protein. Follow these tips to maximize your eating plan:

• Healthy Fats - Make sure at least 20% of your calories come from healthy fats. Healthy fats are essential for proper hormone function, brain function, fat loss and much more.
• Carbohydrates - Try to avoid the white poisons - white sugar and white flour. Instead, choose nutritious carbohydrate sources such as oatmeal, rice, quinoa, fruits and veggies.

Abs Workout
Weeks 1-4
Exercise	Sets	Reps or Time
Cable Crunch	2-3	15-25
Plank	2-3	30-60 Seconds
Hanging Knee Raise	2-3	10-20
Dumbbell Side Bends	2-3	10-20

Abs Workout
Weeks 5-8
Exercise	Sets	Reps or Time
Twisting Bench Crunch (Reps are per side)	3-4	20-30
Plank With Feet On Bench	3-4	60 Seconds
Weighted Sit Up (with dumbbell on chest)	3-4	20-30
Wood Chop (Reps are per side)	3-4	10-20

Pike and Extend

Targets: Abs, legs

• a. Lie faceup on mat with legs extended over hips, arms overhead. Crunch up, reaching hands toward feet.
• b. Keeping legs straight, bring arms back overhead as you lower upper back and left leg toward floor.
• Crunch up, lifting left leg over hips and reaching hands to toes. Switch legs; repeat. Do 20 reps, alternating sides.

Seven Best Abs workout

A study came out years ago showing that certain infomercial devices activated the core better than traditional situps. What did I do? Ignored it, of course, because it was infomercial stuff. The problem was, the study appeared in the Journal of the American Physical Therapy Association . That’s a pretty big deal. So I researched and found that all the infomercial gadgets that scored higher than the situp were basic versions of the ab wheel rollout or the plank. Then a study came out showing a group in the military that focused on planks and side planks outperformed a group that focused on situps—in a situp test!

It became clear to me that various forms of stabilization, not traditional ab exercises, are the key to developing strong abs (which also attract sexy chicks). Read on, and I’ll share what I’ve discovered about how your midsection really works and the way you need to train it.

The Plank Abdominal Exercise for Core Strength

Add these core strengthening exercises to your ab workout for a new way to build strength and stability.

The Plank Abdominal Exercise

The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability. Here's how to do it right.

• Begin in the plank position (see photo 1) with your forearms and toes on the floor.
• Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
• Your head is relaxed and you should be looking at the floor.
• Hold this position for 10 seconds to start.
• Over time work up to 30, 45 or 60 seconds.

Plank with Leg Lift
Start in the same plank position (photo 1) as above with your forearms and toes on the floor.

• Slowly raise one leg 5-8 inches off the floor (photo 2)
• Count to two and slowly lower your leg to the floor.
• Switch legs and repeat.
• Do about 2-3 sets of 10 reps.

Plank with Arm Lift

• Start in the same plank position (photo 1) as above.
• Carefully shift your weight to your right forearm.
• Extend your left arm straight out in front of you.
• Hold 3 seconds while keeping your core tight.
• Slowly bring your arm back to starting position.
• Switch arms and repeat.
• Do 2-3 sets of 10 reps.

Modified Plank with Leg Lift
To make this exercise a bit easier, you can perform the movement on your hands, rather than your elbows.

A new kind of crunch

A new kind of crunch
Try this two-in-one abs-and-obliques move from David Barton Gym owner David Barton. 

Here's how: Sit so thighs and upper torso form a V shape, with lower legs crossed and lifted. 

Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape. 

Do 3 sets of 15 reps 3–4 times a week.

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