- 1 Best Ab Workouts For Women
- 2 Non-physical and Physical Dimensions of Workouts
- 3 Structuring Thoughts, Reducing Belly Fat And Ab Exercises
- 4 Match Expectations With Action Types
- 5 Expand The Workout Process
- 6 The Math, The Physics And The Biochemistry of Exercises For Abs
- 7 Math of Abdominal Workout
- 8 Calorie Burning Muscles And Workout Intensity
- 9 Cardio-Pulmonary Challenge And Oxygen Deficit
- 10 Female Anatomy And Harmful Abs Workouts
- 11 So what are the best ab workouts for women?
Best Ab Workouts For Women
How to lose belly fat is one of the most popular goals for doing ab workouts for women . Granted that flat tummy exercises that help you look good could also make you feel good.
However, our feelings run deeper than the way we look. Our needs could not be entirely satisfied by changing the way we look.
At X5wellness, I continuously emphasize the role of thought patterns and perception in reaching and retaining success.
Physical actions are dependent on our perception and our thoughts. A mental structure to focus our attention and examine our perception is a necessity for our success.
One example of such a mental structure is a division between our internal non-physical worlds and our external physical worlds.
Non-physical and Physical Dimensions of Workouts
Our inner non-physical dimensions include us as spirits, our thoughts, and our emotions. Our external physical aspects include our bodies and what we do with them including our workouts.
As we progress, we will come to a point that this mental division just like other forms of duality must be removed to let us take the next step. We are in fact one integrated being that cannot be divided.
In the beginning and in physical actions, the mental structure and a division between non-physical and physical allows us to differentiate, prioritize and focus.
We need the ability to differentiate in order to do what is most effective; we need to prioritize to use limited time that we have, and we need to focus so that our energies are not wasted on distractions and trivia.
Even though we spend most of our time on the physical aspects of life, on a daily basis our thoughts and emotions prove that most of our goals, needs and desires are dependent on our non-physical dimensions.
Enthusiasm to begin a workout plan and the discipline to stay with it until our goal is reached are both non-physical.
Structuring Thoughts, Reducing Belly Fat And Ab Exercises
How does this mental division between physical and non-physical help us reduce belly fat and our abs exercises?
In several ways that we’ll continue to discuss, refer to and use.
This mindset of considering physical and non-physical actions distinct from each other helps remove the conflict that exists in expecting a non-physical result from a purely physical activities such as exercise for abs.
Match Expectations With Action Types
There are two fundamental ways for removing this conflict.
The first is to perform non-physical actions such as mediation to reach a non-physical results such as peace and contentment.
Stress itself is a direct contributor to the behavior that ultimately adds to the fat storage in our bodies. Your ability to manage stress by focusing on the non-physical aspects contributes to fat loss. I should mention that the better word should be distress that is a negative form of stress.
It is common to use the word stress to express distress.
Many forms of stress including discipline, planning, and strenuous exercise channel our energies in a positive way, so we become more relaxed. Each of these steps by itself is a form of stress that relieves distress.
Expand The Workout Process
The second way to resolve the conflict of doing physical workouts and expecting non-physical results is to add a non-physical aspect to the workouts.
Examples of this step are adding visualization and detached focus to physical action. Tai Chi and traditional meditative Yoga that designed to help us reach enlightenment are two typical examples of this.
Various forms of martial arts if based on reaching and expressing the inner part of us are other examples.
The Math, The Physics And The Biochemistry of Exercises For Abs
Another way the differentiation between our non-physical and physical parts help our workouts is using purely physical rules governed by the physics, biochemistry and anatomy. A basic understanding of these sciences in relationship to our goals help us get better results from our workouts.
Math of Abdominal Workout
Within ten pounds of fat we store 35000 calories.
Abdominal muscles are very small and even when you engage them fully, they do not burn a lot of calories.
If you focus too much on ab exercise or limit your activities by focusing on a flat stomach, the estimated time to burn 35,000 calories stored in 10 pounds of fat is in years.
In the meantime, we eat, and we age which usually translate to muscle mass loss and lowered metabolism that adds to the stored fat and not reducing it.
After we accept the simple fact, the every pound in the layers of fat covering our abs store 3500 calories and those calories cannot be burned by ab exercises we can focus on the type of the workouts that help us burn more calories during the workout and especially after the workout.
Calorie Burning Muscles And Workout Intensity
Engaging larger muscle groups in the body at intensity levels that continuously challenge these muscles is an effective way to burn calories during the workout.
High-intensity resistance training that is a function of the heavier load within safety parameters helps you increase your muscle mass. Increased muscle mass increases your Basal metabolic rate (BMR).
Basal metabolic rate (BMR) is how much calorie your body burns at rest. It is the lowest amount of calorie your body burns that is unrelated to digestion. When that number goes up, your body is burning more calories even when you are not doing anything.
Cardio-Pulmonary Challenge And Oxygen Deficit
Engaging and challenging large muscle groups within safety parameters in ways that also challenge your cardio-pulmonary system is an effective way to reach what is called an oxygen deficit. You feel this oxygen debt when you are out of breath during a workout and because of the workout intensity.
High-intensity cardio-pulmonary activities leave you out of breath within safety parameters. The out of breath experience we are talking about here results from intensity and speed of exercise and not because of mental stress or health conditions.
After the workout, your body will have to provide additional oxygen to create balance. Some studies show that it may take your body an extra 48 hours to complete that process. During that time you are burning extra calories even if you are not workout out.
Pure ab exercises for women lack both the resistance training intensity and the cardio-pulmonary intensity.
Female Anatomy And Harmful Abs Workouts
Women more than men seem to be interested in losing the lower ab pooch and they search specifically for lower ab workouts for women.
Most of the exercise that seem to address that problem are in fact hip flexor exercises.
Many of these hip flexor exercises promoted as lower abs exercises ignore a simple anatomical fact and contribute to low back and knee pain common in women.
Women have wider hips.
Hip flexor muscles are connected to the lower back, and the edge of the hip bones. Engaging them without the ability to stabilize the lower back contributes to low back pain in both men and women.
The wider hips in women carry this the force of contraction to the knees as well.
Imbalanced ab exercise combined with poor form and this basic anatomical structure of women’s hip can create unnecessary pains.
Staying with an exercise program is hard enough without pain. When you add pain, it will take divine intervention for us to do them even in the convenience of our home.
So what are the best ab workouts for women?
Disregarding the fact that each woman is as unique as a star in the sky. There are some common elements within an effective ab workout.
Most of these elements of abs workout for women are human elements and are not specific to women.
Also, there are some elements unique to the anatomy of a woman’s body and the changes they go trough during and after puberty, after childbirth and pre and pose menopause.
Below are five general guidelines you can look for in ab workouts for women routines.
- Effective abs workout for women bridges the gap between non-physical and physical aspects. Notice that this standard applies to all workouts and to men as easily. It it a human thing.
- Getting rid of belly fat needs to engage and challenges our large muscle groups that are not in the abs area within safety parameter in each session and progress over time.
- Effective abdominal workouts challenge the cardio-pulmonary system within safety parameters in each session and progress over time. Cardio-pulmonary training includes gaining control and improving the way we breath using our abs and our diaphragm instead of our chest.
- A flat stomach workout provides rest for a sympathetic nervous system that helps us mentally and emotionally relax and control the stress and fat storage hormones. We’ll talk about this later.
- Flat stomach workouts for women considers at the very least the anatomical structure of women’s body and creates a balance that enhances the lower back and knee stability instead of destroying it.