When summer starts to approach, you can easily feel behind on your fitness goals. During cold weather, when you're bundled up in warm clothing for months on end, it's natural to spend less time worrying how your body looks underneath. With no beach or pool parties on your calendar, a flat stomach is rarely a priority. If the upcoming summer months have given you new motivation to flatten your stomach, start strong with a smart, step-by-step plan.
Step 1
Eat 500 fewer calories than you expend each day. To determine how many calories you currently eat, start a food log at least a week before you change your eating. Run the results through a calorie counter to get your daily caloric totals (see Resources). Going forward, eat 500 fewer calories each day. Start by eliminating "empty calories" such as soft drinks, candy and pastry.
Step 2
Take a walk, swim or bike ride each day to burn more body fat. The American Council on Exercise advocates daily walks of at least 30 minutes to raise metabolism and manage body weight. Start with the daily walks for 2 weeks to build your work capacity and get into the habit of regular cardiovascular exercise. Next, move on to more cycling or swimming for more challenging forms of exercise. As the exercise becomes easier, gradually work yourself up to 45 minutes.
Step 3
Strengthen your abdominal muscles with hanging leg raises. Hang by your hands from a pull-up bar. While contracting your abdominal muscles, bring your knees to your chest. Slowly lower your legs to the original hanging position. Hanging leg raises build your rectus abdominus, which when well developed, give your stomach region the sectioned "six pack" appearance. Perform four sets of 10.
Step 4
Build abdominal control with planks. Lie on your stomach with your legs straight and your toes firmly planted on the floor. Place your forearms on the floor, under your shoulders and push yourself up so that only your forearms ant toes support your weight. Keep your body straight like a board or plank. Perform four holds of 20 second each. Planks target a deep abdominal muscle called your transverse abdominus. A strong transverse helps posture and prevents your belly from protruding.
Tips and Warnings
- When you're getting into shape for the summer, the sooner you start, the better. Start you plan by March to give yourself a solid three months until June.
Things You'll Need
- Food log
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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