The Ab Circle Pro is the fast, easy way to help you get the flat washboard abs you’ve always wanted. The Ab Circle Pro gets you off the ground and targets your entire core from one side to another, front to back, a complete 360-degrees! It works out your upper, middle, and lower abs and obliques – all in one simple, fun, fat burning motion!
For women to get washboard abs isn’t as easy as performing a crunches or drinking a protein drink. A perfect combination of a consist fitness workout and a balanced diet is what it takes for a woman to get fat abs.
Body Fat Reduction
For a woman to get washboard abs, body fat needs to be reduced between 16 and 19 percent body fat, which is still a healthy body fat level particularly for athletes, but is far below what is considered the average healthier range of 22 to 33 percent.
The average American woman is an unhealthy 40 percent fat. Unless you’re already lean, achieving six-pack abs will take some work. Abdominal crunches, twists and planks won’t get a female to lean body fat levels. Only a precisely timed and portioned diet along with cardio, strength-training and appropriate rest will get you there.
Importance of Diet
When you are not at your desired weight, limiting desserts and having smaller meal portions will jump starts the weight loss process. However, to get washboard abs leaner, you will have to be far more exact in your workout routine. Meals should consist mainly of vegetables and lean proteins.
Include fruit and who grains with on or two of your meals with a little healthy fat such as olive oil or avocados to balance your nutrition. Due to you obtaining those fat abs, which requires a specific protein ratio, carbohydrates and fat. Be aware of restaurants and relatives and friends meals, because unknown additives and unhealthy fats, foods prepared in those meals.
Make Cardiovascular Workout Important
You must exercise to lose weight to get flat abs. What happens is you will end up losing muscle and fat that can hinders the appearance of your abs.
You’ll have to get more serious about exercise than these recommendations to reach the body fat levels necessary for six-pack abs. Cardio exercise, such as running or rowing on an ergometer, is important to calorie burning.
A paper published in a 2011 issue of the Journal of Obesity concluded that high-intensity interval exercise is more effective than steady-state work when it comes to burning fat, especially visceral fat that sits deep in the abdominal wall and secretes inflammatory compounds.
To do your own high-intensity intervals, alternate all-out efforts with periods of easier effort. For example, warm up for five minutes and then alternate one minute of sprinting with one minute of walking for 20 minutes. Finish with a short cool down. Don’t do this workout every day, though, or you’ll risk burnout.Lift Heavy Weights
Strength-training is intrinsic to gaining a six-pack, even for a woman. When you lose weight without lifting weights, one-quarter of every pound you lose comes from valuable lean mass. Muscle takes more calories for your body to burn during activity and during rest, giving your metabolism a boost.
Aim to strength train a minimum of three times per week.
You’ll likely do one to three sets of multiple exercises for each major muscle group, including your chest, back, legs, hips, arms, shoulders and abs, using weights that make you feel tired by the last couple of reps in a set of eight to 12.
You might even strength train four or five days per week, alternating lower body and upper body workouts. Leave at least 48 hours of rest between muscle groups worked.
Abdominal exercises should be part of your strength-training routine. Moves such as the plank, side plank, bird dog and crunches are a start, but as you become stronger, introduce moves that include resistance such as kettlebell swings, standing trunk rotation and standing cable crunches. Aim to work the abs three to five times per week.
It may not seem fair, but even if you do all the work and reduce your body fat level, you’re not guaranteed a six-pack. Some women’s genetics give them staggered abs that don’t appear as clear segments.
Your body type also determines how you build muscle and if your abs will appear. This doesn’t mean you should give up on exercise and a healthy diet, just keep your expectations realistic.
Learning how to tone abs can be achieved by following exercise routine. By doing plank, just get into a push up position. Place you feet hip width apart and your arms and shoulder with apart.
You can do these other exercises and include the ab circle pro on days you not doing these exercises.
Next, you can introduce variations of the exercises, or new exercises, altering weeks.
Pilates are good as well.