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  • Flat abs? (I'm a girl)

    I want to work on getting superflat abs. I'm a 21-year-old female, but every time I try to do situps or crunches my back hurts. What can I do for great abs, especially the pouchy lower belly?

  • #2
    Crunches and sit-ups will likely make the problem worse since they grow the muscle you are contracting and it's prone to buldge out if not trained to stay tight (pulled in). If you search the net you will likely find lots of articles about crunches being not the shit for the flat belly. What you might need to do is to learn to hold your abd tight and concentrate on the transverse abdominals. Along with losing more fat - which is the principal thing, as abs are made in the kitchen.

    The things that will be helpful are:

    Core strengthening: serious squats and deadlifts with a barbell
    Planks: straight and side and push-ups - done properly they teach your muscle to stay in, and address a women -specific issue of losing the 'V" shape when thy start lifting
    for transverse abs, Turkish get up with a KB and kneeling cross-body chops and lifts on the cable machine will work.
    Kneeling on all fours, than expelling forcefully all air and holding it like that for 15-30 sec, for about 10 reps will help with contracting the muscle (Cat Vomits).

    from the crunches family, you can try the crunches that support your back on the BOSU and make you extend and lean back, rather than crouch into a full sit-up or knees to elbows crunch.

    Hope this helps
    Last edited by Leida; 02-01-2013, 08:39 AM.
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

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    • #3
      Abs are made in the kitchen. I'd recommend you get a copy of a book by Mark Sisson called The Primal Blueprint
      The Champagne of Beards

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      • #4
        "Abs are made in the kitchen. I'd recommend you get a copy of a book by Mark Sisson called The Primal Blueprint"

        I agree! But you could read "The New Rules of Lifting for Women" (Google same name for website), a lot of very useful info on workouts for women with reference to abs.


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        • #5
          Read this:
          Body Composition: That ‘Last Five Pounds’, and How to Deal With ‘Problem Areas’ | Go Kaleo

          She's not primal/paleo, but she has a lot of smart things to say. (Wow, that sounded like I was saying that only primal/paleo ppl can say smart things, I wasn't!!) I noticed that you have 3 lbs until your goal weight, so I think the things in this article would be very helpful. Let me know what you think!

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          • #6
            You can't spot-reduce fat. Get your BF% under 20 and your tummy will be flat.
            The Champagne of Beards

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            • #7
              Originally posted by GuitarGirl View Post
              I want to work on getting superflat abs. I'm a 21-year-old female, but every time I try to do situps or crunches my back hurts. What can I do for great abs, especially the pouchy lower belly?
              Crunches will not make your stomach flat, you do not loose fat from crunching and you cannot target fat in any particular area of your body it all looses evenly and depends on your genetics! They might actually make your stomach bulge out as you are thickening the muscles you are crunching. Also crunches are bad for your lower back (spine).

              To get a flat stomach you need to loose the weight through what you eat.

              I suggest intermittent fasting if you haven't tried already.

              » Introducing Bulletproof Intermittent Fasting: How to Lose Fat, Build Muscle, Stay Focused & Feel Great The Bulletproof Executive

              I did this last year for 2 months lost about 6kg of fat.


              G
              Ecommerce and Webdesign Agency
              www.nowaydesign.com

              Email "Primal" to tin@nowaydesign.com and get a Discount.

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              • #8
                squats, deadlifts, and chins. how bad do you want it ?

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                • #9
                  A nice write up on NOT doing crunches: Nunn's Performance Training: Jason, why don't we ever do situps or crunches?
                  "Go For Broke"
                  Fat Kine-230/24% @ 6'2"
                  Small Kine-168/9%
                  Now- 200/8%
                  Goal- 210/6%

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                  • #10
                    Originally posted by GuitarGirl View Post
                    I want to work on getting superflat abs. I'm a 21-year-old female, but every time I try to do situps or crunches my back hurts. What can I do for great abs, especially the pouchy lower belly?

                    I would recommend as stated above making sure your diet is excellent--then I would introduce high intensity interval training into your routine. Probably the easiest to do is running. Warm up, run as hard as you can for one minute, rest two minutes = 1 set, repeat 6-8 times 3-4 times a week. Burpees (search youtube) is another good HIIT, this site has some good moves: TOP 5 FAVORITE AB MOVES & NUTRITION TIPS FOR A FLAT TUMMY! | Bikini Body MommyBikini Body Mommy

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                    • #11
                      lose fat by eating less

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                      • #12
                        Don't do targeted ab work. All it does is build the stomach muscles, thereby making you look bigger and wider. The flab on top of the muscles will still be there no matter how many crunches you do.

                        Always suck in and tighten your gut when lifting and exercising. And yes...deadlifts. You have to lift heavy weight, and lose the fat by eating right.
                        be the hair that knots with my hair
                        - - - - - - - - - - - - - - - - - - - - - -
                        primal since oct. 1, 2012

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                        • #13
                          Posture itself, also makes a difference. I had a postural training the other day (from a physio), and when he adjusted how I stand and walk (and generally use my body, it compltely changed how my belly looked. I was in a class with a couple of other folks, and the toher lady in there was a hard-core personal trainer. Very fit (also very tight, obvs no mobility work!), but had a belly. Until he put her into the right stance, and then she didn't.

                          Also, most women have a rounded lower belly -- this is because our muscles there are shaped slightly different than a mans, and we have a larger organ pretty much right underneath it (uterus). So, that's kinda cool.

                          The excess fat that I'd always had on my "pooch" came off with good diet/primal. The sticky-out-ness of it improved more when I learned to stand properly.

                          So, yeah.

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                          • #14
                            Zoe that is very interesting.
                            Annie Ups the Ante
                            http://www.marksdailyapple.com/forum/thread117711.html

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                            • #15
                              Originally posted by 14emom View Post
                              Read this:
                              Body Composition: That ‘Last Five Pounds’, and How to Deal With ‘Problem Areas’ | Go Kaleo

                              She's not primal/paleo, but she has a lot of smart things to say. (Wow, that sounded like I was saying that only primal/paleo ppl can say smart things, I wasn't!!) I noticed that you have 3 lbs until your goal weight, so I think the things in this article would be very helpful. Let me know what you think!
                              That was a really good read! The whole site is very inspiring. Added to my daily list!
                              be the hair that knots with my hair
                              - - - - - - - - - - - - - - - - - - - - - -
                              primal since oct. 1, 2012

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