That's because it’s insanely hard to get ripped abs. “Every woman’s body is built differently, so it varies, but generally speaking it takes a lot of time and dedication to get those abs to show,” says Amanda Butler, C.P.T., instructor at The Fhitting Room in New York City (and a fitness model who has her own fierce six-pack). “It can take anywhere from three months to a year to get a six-pack, and it’s not just about doing a ton of abs exercises.”
Bicycle: This exercise works your obliques as well as your rectus abdominis. Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg out while bringing the right knee in towards the chest and rotating the left shoulder toward the right knee. Keep the arm from crossing the face. Rotate from the trunk through the center to the other side without dropping your chest. Move in slow, controlled movements without shifting your hips.
Lying on your back with hands either by your side or tucked under your pelvis, keep legs as straight as possible without locking them out and raise them so your heels point at the ceiling., lift your glutes off the floor and feet towards the ceiling as your twist hips to the left, feet point right, then lower, lift, and twist to the opposite side. That’s one rep and we’re already tired.
I use the ab machines at the gym. I do a couple variations on crunches (sitting up and lying down both on machines with weights. I can crunch 55lbs on the one that’s sitting position, 40 on the other), hanging leg lifts (which kill my shoulders), the oblique twist machine, as well as full body workouts. I just started the gym about 2 months ago and have really upped the weight since then so my body is definitely progressing.

I use the ab machines at the gym. I do a couple variations on crunches (sitting up and lying down both on machines with weights. I can crunch 55lbs on the one that’s sitting position, 40 on the other), hanging leg lifts (which kill my shoulders), the oblique twist machine, as well as full body workouts. I just started the gym about 2 months ago and have really upped the weight since then so my body is definitely progressing.

If you’re wondering what my motivation was, here goes — About 2 years ago, I came across this article — Debarghya Das-My Transformation: How I lost 66 pounds and gained a 6 pack in 8 months. Oh boy, I was zapped. I told myself this is what I’m going to do, but in my own way and the best way I can. Looking back, I think I managed to stay true to myself. I’ve been incredibly lucky to connect with him today and tell him how much his journey inspired me everyday. I probably wouldn’t be writing this today if it wasn’t for him. Thank you deedy!


“You will not make more muscle by trying this route,” says McComsey. When you do cardio you’re burning calories, but you’re not stimulating your muscles to grow as you would with weight training. “The more muscle you have, the more calories and fat you’ll be burning,” he says. McComsey recommends hitting the weight room three or four days per week, with one of those days being a circuit with a variety of exercises. If you need to do cardio, try one day of 20-minutes of fast-slow intervals.

The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.
To do it: Start seated, then lean back, resting your weight on your forearms (bending your elbows behind your body, fingers facing forward). Extend both legs straight out in front of you. Bend your right knee into a ‘passé position’ by pointing your right foot and pressing the inside edge of your right foot along the inside of your left knee. Draw your abs in tight and lift your legs off the mat and towards the chest (maintaining passé position). Bring your right knee all the way up to the right side of your chest and then lower your legs (still in passé) back down, about two inches from the floor (or as low as you can). Repeat 8 times and then switch legs. Try to do 8 reps on each side, for up to 2 sets.
The ‘skinny fat’ problem — A lot of individuals suffer from the ‘skinny fat’ fat syndrome. They look seemingly normal, don’t have much fat on their face, arms or elsewhere but have a noticeable tummy. This happens when you have relatively low amount of muscle mass and a high percentage of fat. If you’re skinny fat, you probably eat a lot of carbohydrates (broadly, just ‘not so healthy’ food), very little protein and maintain a sedentary lifestyle. The fix is to maintain a caloric deficit, keep a high protein intake and focus on a body recomposition, which is exactly what I did. I’ll be explaining and describing everything in detail through the course of this article.
Regular cardiovascular exercise should be an essential part of your plan. I recommend you try and get in three to five cardio workouts per week. If you find you’re not losing as much fat as you’d like then shoot for five sessions a week. If your progress is good then you might be able to get away with just three sessions a week. Adjust appropriately based on your rate of progress.
Better news: By doing the types of routines here that strengthen from all angles and focus on function (how your body moves in real life) rather than flexion (crunches), you’ll look good and have a stronger core and less risk of lower back injury. “Not only will you see better gains faster, it’s also the quickest way to take inches off your waistline,” says Fitzgerald.
Most core exercises hit a certain part of your core: your rectus, your obliques, and so on. But the high-cable split stability chop is the one exercise that hit your entire midsection. Yes, it’s not as strenuous on each individual fiber as some other moves. But it will hit more spots than anything else, which is why it’s a great exercise to slate in to your routine. Here’s exactly how to pull it off.
"My goals six years ago was to 'get abs' and I used to think cardio and crunches would get me there. But it wasn’t until I started lifting weights and varying my abdominal exercises that I started to see a major change. You don’t realize how much you use your core muscles in order to perform powerful rapid movements like deadlifts!" — Shante Franca, @shantefranca
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