Having a firm, flat stomach will make you feel more attractive and confident; however, there are no quick-fix solutions that will give you flat abs. You can't get flat abs with just stomach exercises. You have to firm the fat around the stomach area; otherwise the stomach will be pushed out further. Flat-ab workouts must be incorporated into your regular workout and must be done regularly if you want to see results.
Create a Calorie Deficit and Burn Body Fat
Exercising muscles will build endurance and strength but it will burn little to no fat. The only way to really burn stomach fat is to create a calorie deficit. This can be done by combining a healthy diet low in calories with cardio, flexibility and strength workouts. The best cardio workout is to do something you enjoy. Cardio can be hard work, so you should make it as enjoyable as possible. A basic beginner cardio workout is to warm up by walking briskly for 5 to 7 minutes and then jog for 1 minute. As your fitness level increases you can cut down the walk to 4 minutes. Repeat your intervals until you have reached your goal.
Dynamic Exercises Focusing on Core Strength
According to Mayo Clinic physical medicine and rehabilitation specialist Edward R. Laskowski, M.D., you can't "spot reduce" abdominal fat for a flat stomach, but you can lose weight overall with dietary changes and aerobic exercise, including core exercises that target the muscles in the abdomen, back and pelvis. Many people treat their abdominal muscles different than any other muscles in their body--this is a mistake. Your abdominal muscles are like any other muscles in your body and they should be worked out the same. This can be done by strength training the abs two to three times a week with various exercises targeting the abdominal muscle area. Core training targets all muscles of your abs and back. It involves keeping your torso in place while taking your limbs through various movements. A basic and effective core strengthening exercise is abdominal bracing. Abdominal bracing refers to the contraction of the abdominal muscles. To properly brace, you will attempt to pull your navel back in toward your spine. Stand up straight and place one hand on the small of your back and one hand on your abdomen. Bend frontward at the waist and feel the lower back (extensor) muscles contract. Come back to an upright position. Without bending forward, contract the abdominal muscles (like you are about to get punched in your gut--feel them tighten with one hand) and the buttock muscles. You will feel the lower back muscles contract when you contract your abs and buttocks.
Circuit Training
This circuit training routine is effective in burning calories and speeding up metabolism. There will be 20 repetitions of hip thrusts, straight leg crunches and reverse crunches before ending in one minute of planks. To perform a hip thrust you lie face up on the ground with your arms spread slightly, palms down to provide balance. Lift your legs to nearly perpendicular to the ground. Raise your hips and glutes straight off the ground using your abdominals. Then lower your hips back to the start position. To perform a straight leg crunch you will lie face up on the ground with your legs straight up in the air. Curl up as high as you can to bring your shoulder blades up while pressing your lower back into the ground. To complete a reverse crunch you will lie face up on the ground with your hands extended at your sides with your feet up and thighs perpendicular to the ground. Bring your knees toward your chest, lifting your hips off the ground. To properly achieve a plank you will lie face down on the ground, prop your body off the ground using the balls of your feet and elbows. Keep your elbows bent at a 90-degree angle and body completely off the floor. Maintain a steady flat back posture while performing this. Nobody can achieve a flat abdominal muscle surface overnight; however, some of the suggestions discussed will help achieve this goal. Key concepts to achieving flat abs are calorie deficit through a healthy diet along with cardio and strength training.
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