Great abdominals are ABS-solutely possible no matter what the physical body type by working the stomach core muscles properly combined with the right nutrition that prevents bloat and love handles. It’s not all about crunches! 
If you want a set of killer abs you better have a PhD because it will take Persistence, Hard work and Determination.
An athletic yet feminine look however is achievable, natural and healthy through proper training and nutrition.
What is far more important overall than looking good is a healthy set of core muscles to help us function to the best of our abilities in both activities of daily living and sport.
A lot of people think of the “six pack” muscles as the core but it consists of a group of muscles that function collectively.
Stomach Core Muscles
The stomach core muscles are the transverse abdominis, obliques and rectus abdominis; the back–the erector spinae; hip core muscles are the iliopsoas, gluteus maximus, gluteus medius/minimus.
Let’s take a look at each of these and their function. . .
Transverse abdominis
These are the deep underlying stomach muscles and most essential for a strong core. They act like a natural weight lifting belt offering internal support while creating a strong link between the upper and lower body.
Many women that have a problem with “leaks” while jumping or running after having children will find they often “disappear” with strengthening these muscles.
Obliques
These muscles are slightly to the sides of our waists and link to the ribcage. There are 4 in total, 2 each side (internal and external). Their job is to help with rotating and twisting movement at the waist.
Rectus abdominis
The 6 pack–it sits on top of the other stomach muscles. Aside from looking good in a lean individual its main job is to keep the pelvis in line which in turn protects the spine.
Erector spinae
These are the small muscles that run up your spine on both sides. They keep you upright and also aid in the bending of the trunk.
Iliopsoas
These are the hip flexor muscles. They are at the top of your legs and help with flexion.
They also travel through your pelvis and attach on the lower spine. Because people sit so much they are notorious for getting shortened and are a direct cause of lower back pain. In addition to being strong they need to be supple.
Gluteus maximus
One of the biggest muscles in your body they are involved heavily in moving the legs when running or walking. They’re also important for good posture and a strong core.
They become weak quickly with inactivity (aka sitting on them excessively). This important muscle needs to be trained well and often else junk in the trunk can easily creep up.
Gluteus medius/minimus
Small muscles that sit under your gluteus maximus. Generally weak and tight in most people. They assist in moving your legs out to the side and rotation.
Hamstrings
While technically not part of the core if they are tight they will have a negative influence on your core stability. Keep them well stretched to avoid leg cramping and strains.
Great Abs are More than Crunches
As you can see the core is a combination of several muscles and many people mistakenly think all they need to do to develop an aesthetically pleasing and strong core are crunches.
Wrong!
Like many other things in life it is a multi faceted approach. Top of the list is heavy weight training, anaerobic conditioning, a clean diet, core exercises and to a degree genetics. Sound familiar?
Heavy weight training
Nothing new here; stick to the basics–squat, bench, deadlift, overhead press and the advanced can throw in the Olympic lifts such as the clean and jerk and the snatch.
KISS. Keep the weight heavy (6-10 ish or 3-6 for advanced lifters) and the form good to prevent injuries.
Perform single sets or circuit style with other functional exercises thrown in. After training the major lifts I like to follow up with some specific core work like weighted sit ups, glute ham raises, hanging ab raises, db or kb swings, back raises (extensions), good mornings, hanging leg raises, ab wheel, sledgehammer slams etc. . this list is by no means conclusive.
Anaerobic conditioning
Short and intense trumps long, slow distance every day of the week and twice on Sundays. Go hard for 10-60 s then allow adequate recovery of 20 s to 2 min. Run, jump, swim, bike and row–the modality is irrelevant.
It is best to stay off the hamster wheels (elliptical and treadmill). They are both very boring and non functional. Our bodies are not meant to move like that.
While not everyone strives for or desires the six pack aesthetics we certainly don’t want them covered up with gobs of visceral fat. That is extremely unhealthy and can lead to many health problems such as diabetes, cancer (especially colon), high blood pressure, sleep apnea, heart disease, gallbladder problems and even dementia.
Nutrition
Largely, your abs are made in the kitchen, not the gym. Workouts help to define, tone and POP what is already visible naturally from a good diet that keeps the stomach bloat and love handles at bay.
Stick to meat, fish, fowl, vegetables, some fruit, little starch and no sugar in amounts to sustain activity but not body fat.
Don’t be afraid of healthy fats such as coconut oil, butter, duck, chicken or goose fat, lard and tallow from pastured animals. These will give you energy and are good for you!
Yes folks, no matter how good your soaked and sprouted muffins are if you’re looking to reduce body fat then you need to reduce your intake of these types of products.
However, if you are already a lean machine, extremely active in either your leisure pursuits or your career and blessed with good genetics you will be able to indulge in these more often while maintaining a lean midsection. While it’s not all about caloric intake, portions do matter. This is especially true if you want to see your abs!
Time for a pop quiz!
ABS pop quiz
Which of these two in the picture above is the woman? If you guessed the person on the right–you’re getting the hang of it! A woman doesn’t have to look like a man to have great abs!
This is a maintainable and healthy place to be that can be had with the right diet, exercise program and fit into the daily lifestyle of most people. Follow the above guidelines, throw in persistence, hard work and determination and a toned and healthy and gorgeous midsection is yours for the taking!
I have no interest in getting the abs in any of those pictures. I don’t find any of them feminine. This is more like it:
http://aipetcher.files.wordpress.com/2009/11/bikini-1954.jpg
I don’t begrudge another woman getting those 6 pack abs, but I certainly hope women don’t start beating themselves up because they don’t have them or childbearing prevents it. Aren’t women supposed to have a little more fat on their bodies than men anyway?
Hi Great article! I was wondering if you could address diastasis recti & hernia in men, children and especially in women after childbirth. This is a common block for the perfect abs, that many people are unaware of and would be great if you could mention it so that people don’t feel like failures because their ab routine is not working for them. I had six pack abs prior to having my son and it’s been difficult getting back to that. The mummy tummy method: http://www.diastasisrehab.com/
has been helpful for me though I’m still considering surgery to repair the separation.
Thank you for giving this a name! I was asking for suggestions on how to address this in an earlier comment, but I did not know its technical name. I would really like any help with this, as it really frustrates me to look three months pregnant when I am not!
That “Mummy Tummy” site is a good first step. If you need help, go to a physical therapist or a pilates instructor that specializes in “womens health”. If they hesitate AT ALL when you ask reception if they specialized in womens health, keep calling around. If they suggest crunches, sit ups, or exercises on your hands & knees or anything that works your recti muscles – run! You need to strengthen and work your transverse and obliques to make them stronger and shorter and pull together the separated muscles. Any excercise that engages your recti muscles will make the diastasis worse. You may not ever be able to do real crunches again without worsening your diastasis, if you have one
Also run if the PT or Pilates instructor doesn’t know what a diastasis recti is. They’ll have you doing stuff that will make your condition worse, or that you won’t be able to do, and may not ever be able to do. The way you feel that you can’t do crunches etc anymore because your muscles aren’t there anymore is the same with me”, and it’s true, your rectus muscles are on the sides and not in the middle anymore. diastasis” is separation. I guess it’s technically a “separation of the rectus abdominis”. On that site the lady shows crunch modifications so that you can safely strengthen your core and even has a list of specially trained instructors
Thank you SO much!!!
I don’t want to work hard enough for a 6 or 4 pack, but would like to get rid of my little “maternity apron” as mom use to call it. It’s hard doing any exercise for the abs when dealing with costochondritis. Does anybody know of any exercise that won’t exacerbate this?
As far as rebounding, I have a rebounder and at this pt. basically just do the “health bounce” since I have Lyme disease. I recently started jogging 15 mins. on it as NASA says it is 66% (or something close to that) more effective than reg. jogging. I am looking forward to doing more on it in the future.
jan
What disturbs me is the amount of weight that lady is carrying. Your heart doesn’t care where the weight comes from whether it is muscle or fat. When you carry around that much weight, it is very difficult on the heart to pump blood. This is an abomination. It always kills me when people wonder why athletes die so young. Well, they are too hard on their bodies.
I have never been, nor will I ever be ripped. I fully admit that I have some pounds that need to come off, but ripped is not natural or traditional. Look at traditional cultures and you do not see chiseled muscles, you see overall lean bodies and smooth, clear skin with ample bosoms in the women. A picture of health and vitality, not a picture of hours and hours spent working muscle groups int he gym. They eat properly and do lots of physical movement and labor. I would love to end up with as much flesh and curves as some of our beauty symbols of 50 years ago like Monroe and Taylor. And I do know that Monroe did some weight lifting to tone up a bit, but she never lost her curvy appeal. I see these pictures of “fit” women with their ripped abs and they all have flat chests too. Is it just a coincidence or what, because I don’t want to lose my curves.
Michelle Berger had 4 kids in all close together, including twins and a c-section and she looks like this. She hasn’t had surgery either on her stomach (just a boob job). Don’t tell me it’s not possible, you just have to willing to change your lifestyle and do the work required to look like that. Most people are simply not willing to be that dedicated.
Do you have any recommendations for women who have had their muscles “split” during pregnancy? Would this be the transverse abdominis? I have had four babies. After the first three, I was able each time to slim back down and get my abdominals back to where I wanted them. With my last pregnancy, my muscles apparently split. Now, I am back down to my desired weight, but I have this belly and am not sure what to do about it! I eat really well-pretty much how you described. I love pilates but I have not done them as much as I used to, as it feels as though I can’t even do them properly now; as if my abdominal muscles just aren’t there anymore! I would greatly appreciate any recommendations you have.
Also, what do you think of rebounding? I have considered purchasing the Urban Rebounding set, because it looks like a lot of fun, but I don’t want to waste money!
Thank you for this post!
T-Tapp will most likely be very helpful for you. I have posted this several times, here (I do not sell it). But i have found it to be sooo achieveable, the testimonials are amazing and there is a system to getting rid of the belly fat. Check it out. It may be just what you are looking for.
I find it hilarious that this topic has come up after a slew of anti-muscular women posts have popped up in the paleo/crossfit world. While it’s totally possible to have that super lean physique with rippling muscles, this is not normal or optimal for women. Women require around 20% body fat to function properly, with that number changing only slightly for individual women. That should have been a critical point to make in this post, but was left out. No mention of the dangers of dropping below a certain fat percentage, just grinding on the idea that “ripped abs” are sexy and attainable, and everyone should strive for that. Please!
Cassandra – Good point on the body fat. If a woman has low body fat and it is affecting her health, that is obviously no bueno. But everyone’s body is different, and ideally everyone should monitor what will be healthy for them individually in the long term.
I didn’t get the vibe from the article and that this look is “ideal”.
The author states outright.,
“If you want a set of killer abs for the summer you better have a PhD because it will take persistence, hard work and determination.”
She said IF. It’s all based on personal goals, and what an individual would find aesthetically pleasing. You can still have a strong core without being uber lean.
She also states in bold,
“What is far more important overall than looking good is a healthy set of core muscles to help us function to the best of our abilities in both activities of daily living and sport. ”
My take on it was, “IF you want a strong core and six pack abs, here is what you do”.
I think that everyone should do what is best for them.
If muscles and 6 pack abs is your ideal and that’s what you want, go for it!
If you prefer a softer and curvier look, go for it!
It’s a big world, how boring would it be if we all looked alike. No matter what shape and size you are, you should be happy and most importantly, healthy.
Cheers! 🙂
While 20% bodyfat for a woman is definitely within a healthy range it is most certainly not “required to function properly”. Dropping below 10% for a woman is not healthy but body fat percentages well below 20% say 13+ are very healthy–just requires some discipline if that is what one desires.
Great article. I’ve hung out in the bodybuilding circles online on and off for a few years and this info is spot on. Lift heavy, short sets, not a lot of cardio or else you will lose muscle and muscle is what burns fat. I would have to say though, that there should be more emphasis on diet. If you eat a lot of processed food, there is always going to be a layer of flab covering your muscles. Eating whole foods like meat, fruits, veggies, nuts, seeds are what is going to get you lean. I have always appreciated the feminine and athletic look over a skinny (skinny fat) look. As you age, thin just doesn’t look good on a woman anymore. Having lean muscle mass, at least to me, is like the fountain of youth – it gives you a youthful appearance and lifting makes you strong to boot. Good stuff. 🙂
I think those two women with the “ripped” abs look amazing. I think it’s really rude that people are saying that isn’t attractive. I think there may be a hint of jealousy in those replies. I’ve had two children and that look is definitely attainable for me. Ladies, don’t let having children be an excuse.
Do you consider calling the first woman pictured ugly to be rude? What about fat women? Is it rude to say they’re ugly?
No one is saying fat women are ugly.
People are being rude about the first woman because she has obviously taken horomones to look like that, and she doesn’t look normal. Not condoning other people’s rude comments about the ‘roid lady. It’s her body, if she wants to look like that, it’s her choice.
I totally agree! Having children is not an excuse and it is attainable. I posted previously that I have been on a lot of fitness forums online, many of which have 6 pack abs or 4 pack abs, and have had children. No, they are not steroid freaks either. Just women with persistence and dedication for their fitness. It *is* attainable, but it’s not easy and not everyone is dedicated to the fit lifestyle. If it were easy, everyone would have 6 pack abls. 🙂
I’m not saying they’re not attractive. I’m saying it’s not what I want personally. I want a rounder, curvier, less muscular body as a my goal, post-pregnancy. If you want that look and think it’s amazing and attainable, then go for it!
No Kristin, there is no “hint of jealousy”. This type of quick-fire remark is cutting, hurtful, and inappropriate and I didn’t appreciate it.
Suzanne