Sexy abs are the signature of a well-built body. Aside from the fact that you have to exercise to achieve this feature, you also have to pay strict attention to your diet. This especially holds true if you want definition in a hurry. Keep your portion sizes under control, choose nutrient-dense foods and drink water instead of liquid calories. As far as your exercise plan goes, you need to focus on all areas of your stomach, as well as the rest of your body.
Step 1
Perform cardio to melt the fat on your stomach. Do any type of cardio that you find enjoyable, such as biking, running, brisk walking, elliptical training, stair climbing or rowing. Aim for 45 minutes of cardio, and work out three days a week on alternating days. Exercise at a moderate to high intensity.
Step 2
Lift weights and use a stability ball as much as possible. By building muscle, you will increase your resting metabolic rate and burn more calories while at rest. By using a ball for the majority of your exercises, you also will work your abs to stay balanced. Perform such exercises as push-ups, shoulder presses, back extensions, lying triceps extensions, seated biceps curls and wall ball squats. Perform three or four sets of 12 to 15 reps, and work out three days a week on your non-cardio days. Take short rest breaks between your sets to keep your heart rate elevated.
Step 3
Align your body on a decline bench to do reverse decline crunches for your lower abs. Lie on your back with your head toward the top and grasp the padded support bar above you. Extend your legs out straight, pull your knees into your chest and raise your hips off the bench. Hold for a second, extend your legs back out straight and repeat 15 to 20 times.
Step 4
Prop your heels up on a bench to do twist crunches. Lie on your back with your knees bent and place your hands on the sides of your head. Lift your torso forward and twist to your right as you move your right elbow toward your left knee. Squeeze your obliques forcefully, lower yourself back down slowly and repeat on your other side. Alternate back and forth 15 to 20 times.
Step 5
Lie on your back to do butterfly crunches for your upper abs. Place the soles of your feet together, pull your heels in toward your butt and lower your knees toward the floor. Place your hands on the sides of your head and lift your torso forward. Squeeze your abs for a full second and lower yourself down slowly. Repeat 15 to 20 reps.
Step 6
Execute alternating planks for your whole abdominal area. Place your hands shoulder-width apart on the floor, place your feet together straight behind your body and fully extend your arms. Lift your hips to get your back straight and hold for a full second. Rotate your body to your right, raise your left arm straight in the air and stack your legs. Hold again for a full second. Place your left hand back down as you rotate your body back to a conventional plank, then rotate to your other side and hold for a full second. Rotate back to the conventional plank and hold for a second. Continue this pattern until you've done all three variations five or six times.
Tips and Warnings
- Perform three to four sets of your ab exercises right after your cardio workout.
Things You'll Need
- Stability ball
- Decline bench
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