Firm, toned abs can be achieved through diet, aerobic exercise and resistance training. You cannot spot reduce fat, but you can have focused exercise routines that will reduce fat and strengthen a particular muscle group. Getting a firm, toned core while reducing fat involves aerobic exercise combined with an aerobic abdominal muscle workout. Add a few dietary modifications, and you will have flat abs in no time.
Aerobic Exercise
Aerobic exercise is integral to cardiovascular health, according to the American Heart Association's fitness guidelines. Cardio workouts are good warm-ups before resistance training and provide an emotional boost. To get the ripped muscle look, 30 minutes of cardio will be sufficient. For people looking to lose fat, the USDA fitness guidelines recommend 60 to 90 minutes of cardio.
Aerobic exercise can be done on a treadmill or other aerobic riders. Other aerobic activities such as jumping rope, stair climbing or step aerobics are good options for adding cardio to a workout.
Abdominal Workout
Abdominal workouts preformed with short breaks can provide extra aerobic activity. Performing a series of abdominal exercises with short rest periods will strengthen the core muscles and flatten those abs. Perform these exercises after a cardio warm-up.
Stability ball crunches target the rectus abdominis. Using the ball puts more focus on the abdominals, and less activity is generated in the thigh muscles. Start lying face up on the stability ball, with the back centered and legs bent at the knees. Place the hands behind your neck, and lift your head toward the ceiling while tightening the abdominals. Return to the starting position, and repeat for three sets of 20 repetitions. Take only 45-second breaks between sets.
The plank strengthens the core. Start by lying on your stomach and raising your body onto the forearms, keeping legs straight and positioned on the toes. Keep your back straight, and hold for 30 seconds to start. Work up to 60 seconds. Return to the starting position and repeat five times. Take 45-second breaks between repetitions.
The captain's chair is a padded stand with arm holds and a footrest. Your body is supported by the arms while your knees are raised to the chest and then returned to a standing position. The muscles worked with the exercise are the rectus abdominus, hip flexors and the obliques. Perform three sets of 15 reps with 45-second breaks.
Bicycle crunches are done by lying face-up on a mat with your hands behind your neck. Bring your left knee toward your head while rotating the core and bringing your right elbow to touch your left knee. Return and repeat with the other knee. Perform three sets of 20 repetitions with 45-second breaks.
Diet Modifications
These will help shred the fat and expose the muscle built from abdominal exercise. Reduce carbohydrates, and replace them with nutrient-rich alternatives. Reducing the daily calorie intake will go a long way to reducing fat and exposing the muscle underneath. Plan healthful smaller meals, and eat more often. Try eating six small meals spread throughout the day instead of three larger meals. This keeps the metabolism level and cravings to a minimum. The National Institutes of Health recommends sitting down and eating, using smaller plates, eating slowly and not eating in front of the TV to stay on track.
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