How to Get a 6 Pack Stomach for Women

If you want six-pack abs, monitor your eating habits and stick to an exercise routine. MayoClinic.com states that stomach fat in women increases due to aging, slowing of the metabolism and menopause. For a six-pack to be visible, focus on burning that fat layer off the stomach. Aside from liposuction, targeted fat loss is not possible, so you will have to take a whole-body approach when it comes to fat loss.

Instructions

• 1

  Perform interval training to burn fat off the entire body, including your stomach. Interval training burns more calories and fat than regular cardio exercise does. Start by doing several minutes of cardio at low to moderate intensity, where you can still talk and easily maintain the pace. Aim for an intensity of 60 to 70 percent, with 100 percent being the most you can give. Increase it to a few minutes of high intensity, where you cannot talk anymore and focus on pushing yourself. The intensity should approximately be 80 to 90 percent. Switch back and forth between intensities to complete up to 30 minutes per day, three days per week. Build up your intensity gradually if you are new to interval training.

• 2

  Make weight training part of your fitness routine during three days of the week. Take a whole-body approach so you lose fat all over the body and tone all muscles for a well-proportioned body. Muscles need energy to activate your resting metabolism all through the day. Focus on stabilizing the body by using your abdominals as you lift weights.

• 3

  Eat carbohydrates in moderation and get them from healthy, complex, slow-digesting sources such as whole-grain breads, brown rice and fruits and vegetables. Avoid pasta, white breads and processed foods. Consume lean protein such as tuna, chicken and fish and get essential fats from olive oil and salmon. Eat up to six, small meals daily that each have a combination of carbs, protein and fat.

• 4

  Tone and tighten the stomach with a series of abdominal exercises. Target the upper and lower abdominals and the obliques by doing a combination of crunches, reverse crunches, side bends, twist-crunches, the plank and leg lifts. Avoid over-training your abs. Train the abdominals three days of the week on non-consecutive days. Schedule one day of rest after each day you work the abs. Focus on form over quantity and perform the exercises slow and controlled.

• 5

  Limit your salt intake to 1,500 mg per day to prevent water retention and bloating of your stomach. Drink water to flush toxins from your organs and salt from the body so you prevent bloating and water weight retention. Water also promotes weight loss by helping the metabolism of fat.