What happens when women push themselves to attain six pack abs?

Content creator Dr Idrees Mughal says that even a healthy woman can achieve a low body fat percentage and show a six pack, but what is important is to understand the potential risks when trying to achieve the dream figure. “Men have an essential body fat of around 3% whilst women have an essential body fat of around 12% which is required for good reproductive health.”’

 

View this post on Instagram

 

A post shared by Dr Idrees Mughal (MBBS, MRes, DipIBLM) (@dr_idz) 

He continues to explain that going lower than the essential body fat percentage has been shown to cause serious issues in various female athletes including loss of periods, reduced cognitive abilities as well as chronic stress. 

So, should women be more careful or avoid it altogether?

Dr Twincy Ann Sunil, clinical dietician, Apollo Spectra Hospitals, Bangalore, says, “While six-pack abs might symbolise fitness for some, it’s important for women to consider the broader implications of pursuing this goal.”

Potential health benefits and risks for women who aim to achieve six-pack abs through intense exercise and strict dieting

Deepti Sharma, fitness expert and director Multifit, explains, “Achieving six-pack abs can come with several health benefits, including increased core strength, improved posture, and enhanced overall fitness. A strong core supports the spine, reduces the risk of back pain, and improves balance and stability. Additionally, the discipline required for achieving such a goal can foster healthy lifestyle habits, such as regular exercise and mindful eating.”

However, Spoorthi S., fitness expert at Cult admits that on the flip side, intense exercise and extremely strict dieting can harm hormones. It might also lead to nutritional deficiencies and increase stress, anxiety, and the risk of eating disorders. Intense workouts can result in overuse injuries as well.

“Emphasising overall strength, flexibility, and cardiovascular health can provide many of the same benefits without the associated risks,” says Deepti Sharma, fitness expert and director Multifit (Source: Freepik)

Differences in how male and female bodies respond to the same regimen aimed at developing six-pack abs

“Men and women respond differently to exercise and dieting due to physiological differences,” says Dr Twincy. Women typically have higher body fat percentages and distribute fat differently than men, which makes achieving six-pack abs more challenging. 

Women’s bodies are designed to maintain a certain level of body fat for reproductive health, which can conflict with the extreme leanness required for six-pack abs. They also have different hormonal responses to intense training and calorie restriction. For example, excessive exercise and insufficient caloric intake can lead to energy deficiency, menstrual disturbances, and decreased bone density.

Sustainable and healthy fitness goals for women that can provide similar benefits to achieving six-pack abs 

Sharma recommends that instead of striving for six-pack abs, which often requires extreme measures, women can focus on more sustainable and holistic fitness goals. “Emphasising overall strength, flexibility, and cardiovascular health can provide many of the same benefits without the associated risks.”

Concurring, Spoorthi adds, “One can choose to focus on improved functionality, overall well-being, increased strength and mobility, or just consistent routine.”