Fitness and exercises: Everything you need to know about six-pack abs in women

If you stay active and watch what you eat, you'll keep your abs even if you stop training but if you stop exercising and start eating junk, your abs will disappear (Image: Pexels)

Actor Taapsee Pannu's picture of her perfect six-pack abs, which she posted on her Instagram handle recently, got her fans excited, with many praising the Dobaaraa actor for her dedication to fitness and exercise routines. There were, however, many who questioned if the abs in the picture were for "real". “Anabolic steroids?”, read a comment, while another asked, “Aapko Tiger Shroff kyu banana hai (why do you want to become Tiger Shroff)”.

Most of these critical comments stem from misconceptions about women's bodies and the efficacy of their fitness routines. Some believe it is not possible for women to have six-pack abs because they are a "weaker" gender.

What is the difference when it comes to achieving a six-pack in men and women?

While it is a challenge for both men and women to get six-pack abs, it's difficult, particularly for women, because biologically they hold on to more fat than men, says Dr Siddhant Bhargava, a Fitness and Nutritional Scientist and Co-Founder of  Food Darzee.

"It is important to note that most women don’t naturally get abs even if they maintain a healthy lifestyle, eat healthy, and exercise regularly. This is because women require a body fat percentage of at least 20 percent to stay healthy and have regular menstrual cycles,” says Dr Bhargava, adding that "women have less testosterone and more estrogen than men."

“Testosterone promotes muscle building, whilst estrogen makes it more difficult to burn body fat. Also, due to the larger muscle mass of men and their higher levels of testosterone, it is easier for them to have sculpted abs,” says Dr Bhargava. He adds that most women also "shy away from heavy weight lifting and building muscle as they don’t want a bulky body."

Here are a few myths related to women’s six-pack abs.

Myth: Women always deposit fat in the hips and thighs  

Fact: Prashant Mistry, a trained Physiotherapist and fitness expert for celebrities including John Abraham, Mandira Bedi and others, says that the "body will store fat where it is genetically predisposed to do so". He adds, "For example, some people are apple-shaped, putting on flab first around the waist, chest, and back. Others are pear-shaped, putting on flab first on the hips and thighs. Both are unhealthy because upper body fat increases the risk of heart disease."

Myth: Women should train their abs in different ways

Fact: Both men and women have muscles, which are trained the same way, says Mistry. He adds that eating right, following a cardio programme, and training their abs the same way men do will help women achieve a sculpted waist.

Myth: If women stop training their abs they'll turn to fat

Fact: Muscles don't turn into fat. If you stay active and watch what you eat, you'll keep your abs even if you stop training. But if you stop exercising and start eating junk, your abs will disappear

Myth: For consistency, speed is the key

Fact: According to a Spanish study, faster reps enable muscle activity in the Rectus Abdominis (a pair of segmented skeletal muscles on the ventral aspect of a person's abdomen),  external and internal obliques. Also, it enables spinal erectors to increase.

Other aspects to keep in mind

The kitchen is where you make or break the goal of achieving the shredded body you have always dreamt of, says Bhargava. "Hydrating yourself, clocking 7-8 hours of restful sleep, and nourishing your body with lean meats, whole grains, beans, nuts, and seeds, vegetables are a foolproof mantra. Be consistent with a diet that is high in protein and fiber, with a high nutrient-to-calorie ratio,” says the expert.

Another thing to watch out for in men and women who aim for a sculpted body is the level of stress as it releases a hormone called cortisol, which is responsible for fat deposits in the abdominal area. Hence it is rightly observed that achieving and then maintaining the six-pack abs requires lifetime dedication towards workouts, lifestyle, and healthy eating.