Doing hundreds of crunches every night is not the answer to a flat stomach. Achieve flat abs instead by following a well-thought-out strategy. Choose exercises that work every angle of the abdominal muscles and core. Healthy nutrition also plays an important role in losing fat in the midsection. Partner a well-rounded abdominal workout with a healthy meal plan and watch layers of fat disappear.
Step 1
Sit a stability ball with your feet at 90 degrees to perform crunches. Slowly walk yourself down on the ball until your back is completely supported. Plant your feet shoulder width apart. Place your hands behind your head to take the pressure off your neck. Exhale and crunch up while lifting your shoulder blades off the ball. Inhale and lower yourself down. Do not let your shoulder blades completely rest on the ball at the bottom of the movement. Repeat for four sets of 20 repetitions three times per week.
Step 2
Lie face down on the ball to do knee trucks. Walk yourself out until you are in a push-up position with your feet on the ball. Keep your abdominal muscles tight and do not let your back arch. Exhale and roll the ball while tucking your knees in to your chest. Inhale and extend back out to a pushup position. Repeat for four sets of 20 repetitions three times per week.
Step 3
Avoid processed foods, which are high in sodium, harmful chemicals, fat and refined sugars. Eat foods in their natural form to decrease bloating and increase energy.
Step 4
Do 20 to 30 minutes of cardio such as the Stepmill, treadmill or elliptical machine after strength training and abdominal workouts.
Step 5
Drink 1 gallon of water a day, including during your workouts, to reduce bloating caused by dehydration.
Tips and Warnings
- Rest, meditate and avoid stimulants to lessen stress and subsequent cortisol production, notorious for causing weight gain in the abdominal area.
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