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The best exercises to obtain six pack abs and lower body fat are not gender distinctive. Compared to males, typically females press weights less frequently and with less intensity (if at all). I always Pro Test 180 recommend females incorporate more intense lifting sessions, using heavier weight, if they want get a flat stomach. Females tend staying afraid to lift heavy weight because they do not want develop big muscle and strength. Well guess what.females don't produce enough natural testosterone to build large bulky muscles like men. By lifting heavy, females will experience more toned muscle (not bulk). As well as the great thing about muscular.it burns fat. So guess what ladies, the more muscle you have, the less body fat you can have. It's that simple.