Having tight, toned abdominal muscles is a highly desirable goal for many people. Achieving defined abs takes hard work and dedication, but it is possible when following a proper diet and exercise program. Getting rid of excess fat is essential for strong abdominal muscles to be visible. Exercise is important to help reduce excess body fat and keep lost weight off. However, according to the National Institutes of Health, calorie restriction through dieting is most effective for weight loss.
Step 1
Cut daily calories to reduce fat and make abdominal muscles more visible, if excess body fat is present. Eat approximately 500 to 1,000 fewer calories per day for a safe and effective weight loss of one to two pounds per week, advised by the American Dietetic Association.
Step 2
Exercise 30 to 60 minutes most days of the week to help burn additional body fat and strengthen abdominal muscles. Perform a combination of cardiovascular and resistance exercises for best results. Include 10 to 20 minutes of abdominal exercises most or all days of the week.
Step 3
Perform dumbbell straight arm crunches to work the upper abdominal muscles. Begin by holding a dumbbell weight while lying flat on your back with straight legs up at a 90 degree angle. With your arms straight, slowly reach upward toward your feet leading with the dumbbell until it almost touches the tops of your feet. Slowly lift your arms and upper body back down until your shoulders touch the floor. Repeat this exercise for three sets of up to 15 repetitions or until your muscles become fatigued.
Step 4
Do band leg raises to build the lower abdominal muscles. Begin by lying flat on your back with your legs up in the air at a 90-degree angle. Place a resistance band around the bottoms of your feet and hold the ends of the band, one in each hand; the band should be stretched fairly tight. Slowly lower your straight legs until they almost touch the floor; then slowly lift them back to a 90 degree angle from the floor. Repeat this exercise for three sets of up to 15 repetitions or until your muscles reach fatigue.
Step 5
Complete side bridge dips to work the oblique abdomen muscles. Start by lying on your side and lifting your torso upward supported by your elbow, forearm and feet; your body should form a straight line. Slowly lower your midsection down until it almost touches the floor. Using your oblique abdominal muscles, raise your body back up to the starting position and repeat three sets of up to 15 repetitions or until your muscles become fatigued. Perform this exercise while lying on your other side as well, to work the opposite oblique muscles.
Step 6
Perform the air bicycle to complete your abdominal workout. Begin by lying flat on your back with your knees bent inward toward your chest, elbows bent and hands behind your head. Slowly reach with one elbow to touch the opposite knee. Alternate by touching the other elbow to the opposite knee. Repeat alternating touching elbow to opposite knee until you reach at least 15 repetitions on each side, or 30 repetitions total. Perform at least 3 sets of this exercise.
Things You'll Need
- 1 small dumbbell weight
- Resistance exercise band
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