Unlike men, women cannot do strenuous routines just to achieve a contoured abs and drop inches on the waistline. Heavy barbells are not meant for women as they can potentially injure them, thus there are steps that women will fall in love with.

After some time, say one month, women can flaunt their 24-inch, no-fat abs anytime and anywhere. Take note, however, it must be integrated with healthy diet that suggests less carbohydrates and sweets but more protein and fiber.

1.Waist and Butt Lift Delay. In this routine, you are mostly aiming the weight on your lower back. By extending your waist and butt upwardly and outwardly toward the roof, you can feel some contractions on your abs and backside.

Your knees must be bent a little and let your feet stay flat on the floor as you raise your butt up high. Delay this position until you feel some pain on your abdomen and backside. Pain means your muscle is contracting and burning fats.

Your mid-section is therefore held off the floor while your arms, elbows, feet and upper back remain on the floor. Do two sets of 30-second delay, and do two sets of 1-minuter. Eventually, as your resistance grows, your duration of delaying the position will increase even as high as 30 minutes every set.

2.Intense Abs Crunch. This form of sit-up allows the body to be partially raised and aims to strengthen the abdominal muscles. First, you must lie on the floor topped with an exercise mat or clothing cover.

Place your hands on the back of your head and do the series of crunches: 32 counts of crunch with your knees bent a little; 32 counts of crunches with each of knees alternately touching your forehead; 32 counts of crunches with both knees meeting halfway with your forehead; 32 counts of each of the legs alternately raised up and down as you bring your head toward your abdomen; and 32 counts of crunches on your side position with each of your arms lying flat on the floor while one of your legs is lifted up and down. These series of abs crunches in different positions will sculpt your abs fast.

3.Side Tilt Using Stick. This is to largely target your excess baggage on the sides of your waist. Using a 1.5 to 2 meter stick placed on your shoulders crossing your back neck, you can do side tilts to the right side and left side repeatedly. As you incline, one hand is lifted up and the other is pushed down.

Abs can be perfected when you do these abs sculpting routines consecutively in a matter of months. Be consistent with it and you'll get results faster.