6 Pack Abs Workout for Women

Here’s a six pack abs workout for women from Certified Turbulence Trainer, Mike Whitfield.

Wow, yesterday was one of the busiest days I’ve had in a while.  I trained people from 6 AM to noon.  The first two people I trained have been clients of mine for a while.  As a matter of fact, there’s one girl named Amber that I started to train five years ago.  She actually saved her first workout from me and showed it to me recently.

I’m going to be honest with you – I was a little embarrassed.  I saw some stability ball crunches on there and most of the exercises didn’t have her lifting heavy at all.  Oh dear, luckily I’ve learned better since then and she has as well.  As a matter of fact, right now, she is the leanest she has been since joining the gym.  I’m going to lay out a sample 6 pack ab workout she does so that you can find out how women can get 6 pack abs, too.

By the way, Amber works a full time job and she helps run her husband’s car business.  I don’t know the exact details, but I just know that people leave his place with their car being much faster and louder.  That’s what I plan to do for you.  If you use this type of 6 pack workout consistently, your body will be leaner and your abs will start to pop out.  I’m glad I typed that out for you.  I didn’t want you to think, “I’m going to leave the gym much faster and louder?  That’s…. weird.”

The Mistakes on How to Get 6 Pack Abs for Women

Mistake # 1 – You’re not using enough resistance training.  Hitting the treadmill for an hour followed by crunches and bench dips are not going to get you a 6 pack.  You’re also not going to bulk up by lifting weights.  By lifting heavy and using non-competing supersets and circuits, you will literally transform your physique as well as carve out your 6 pack abs.  I like to use a mixture of dumbbells and bodyweight exercises with women.

The Fix – Use total body workouts that use big, compound movements like lunges and rows that literally spike your metabolism for hours, burning tons of calories and layers of fat around your belly.

Mistake # 2 – You do a lot more cardio then you should, and that actually can do even more harm.  Too much cardio can increase the hormone called cortisol, which leads to belly fat.  When you have too much cortisol in your body, you’re pretty much ASKING your body to store belly fat.  Don’t worry, I have a fix for that.  I’m going to put it next to the words “The Fix” like I did above.  It just looks cool, that’s why.

The Fix – Say goodbye to long cardio and hello to interval training and metabolic workout finishers.  Intervals and finishers are much shorter in length, more effective and they have a longer afterburn, which is a key to losing belly fat to show of your 6 pack abs.

Mistake # 3 – You rely on the 100-calorie snacks instead of eating whole, natural foods.  I saw 100-calorie Ding Dongs the other day in the grocery store.  Seriously?  Who falls for that?  Don’t even get me started on the “organic” macaroni and cheese.  The truth is that in order for your body to perform its best, it needs quality fuel.  You need a nutrition program packed full of fruit, vegetables and other unprocessed foods.  I know you heard this before, but if you heard and applied it, you wouldn’t be here.

The Fix – Throw away the 100-calorie snacks and junk from the house and office.  Design your nutrition plan of attack and stick to it, including the cheat meals.  Stick to whole, natural foods 90% of the time.  I promise, it’s that simple.

Bonus Fix – Ever since Amber has started a facebook group in which she and other friends post their workouts and nutrition, her results have gone through the roof.  That means social support goes a long way.  Start a blog or a group (or join one) and invite anyone else that wants the same goals you do, like 6 pack abs.

The Workout

 This is a 6 pack ab workout for women, which might take you out of your comfort zone.  You will be using heavy metabolic resistance training and ending it with a metabolic finisher.  It will challenge you, but the reward of a 6 pack will be worth it.  “You mean, it happens after just one workout?  It’s that good?”.   That would be awesome, but no.  You have to stick to this type of workout and stick to your nutrition to see results.  But, this type of workout will get you there FASTER.

After a solid warm-up, do the following superset 3 times, resting for 1 minute between supersets.

1A) DB Reverse Lunge (8 ea leg)

1B) Close-Grip Push-ups (1 short of failure)


Then, do the following superset 3 times, resting for 1 minute between supersets

2A) DB Row (8 ea)

2B) Stability Ball Leg Curl (15)


Then, do the following circuit 3 times, resting for 1 minute between circuits

3A) Lunge Jumps (10 ea)

3B) Stability Ball Jackknife (12)

3C) Inverted Row (10)


The Metabolic Workout Finisher

Do any cardiovascular activity that you can sustain for only 2 minutes.  Then, immediately do a plank for 1 minute.  Rest 30 secs.  Do this 4 times.

This 6 pack workout for women isn’t easy and it will challenge you physically.  There’s not a single crunch or sit-up because those are silly.  What works are exercises like the stability ball jackknife and the plank, especially after doing two minutes of high intensity intervals.  Ah ha ha ha… ahh HA (dramatic pause) HA (dramatic pause) HA!  Ok, too much is too much.

With a solid nutrition program and not being afraid to challenge yourself with the resistance training and finishers, you’ll be on your way to 6 pack abs and a new physique in no time.


Finish Strong,

Mike (AKA “Mikey”) Whitfield

Certified Turbulence Trainer

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