The Best Workout For Leaner Abs

The abs consist of the rectus abdominis and obliques. The obliques are the muscles that run diagonally along your sides. Having fat over these muscles raises your risk for health complications, such as cardiovascular disease, according to Harvard Medical School. The best workout to develop leaner abs involves more than just your belly.

Misconceptions

The idea of losing weight in one area is called spot reducing, or spot reduction. Although this sounds appealing, it simply cannot be done. In order to lose weight in your stomach, you must lose weight throughout your body as a whole.

Cardiovascular Exercise

Your main objective when it comes to obtaining leaner abs is to burn calories. The best way to do this is through cardiovascular exercise, which is done in a repetitive motion. Any type of cardio is effective as long as you enjoy it. Running, kickboxing, elliptical training, jumping rope, stair climbing and rowing are examples. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss. Break this up into smaller bouts through the course of the day if you do not have time to do it all at once. Work out three days a week on alternating days.

Building Muscle

Building muscle plays a major role in creating leaner abs. When you build muscle, you increase your resting metabolic rate. The end result is you shed weight when you are sitting around watching television. If you added even 1 lb. of muscle, you would burn an extra 30 to 50 calories a day, according to the University of Michigan Health System. Focus on doing compound exercises, which force you to contract your abs to generate power. Bench presses, military presses, pull-ups, dips, squats and deadlifts are examples. Aim for eight to 12 reps; do three or four sets and work out three days a week on the alternating days of your cardio.

Ab-Toning Exercises

Even though you cannot spot reduce, you still need to work your abs to tighten and tone them as you lose weight. Instead of doing sit-ups until you are blue in the face, perform exercises that target your entire abdominal area. Sit-ups primarily work the upper abs. Also mix in hanging leg raises, lying leg lifts, side crunches, bicycle crunches and V-ups. Aim for 15 to 20 reps; do three or four sets and work your abs right after your weight training sessions.

Considerations

When you are trying to lose weight, it is a good idea to cut your calories. If you were to decrease your daily intake by 500 calories, you can lose about 1 lb. a week, according to MayoClinic.com. Eat foods that are high in nutrients and can help give you good energy levels like fruits, vegetables, whole grains, beans, lean meats and low-fat dairy products. Keep the intake of burgers, fries and cupcakes to a minimum.