Losing abdominal fat can only be achieved through a combination of diet, exercise and lifestyle changes, especially if you have much to lose. Because abdominal muscles are hidden under fat, you won't be able to see the muscle definition until you lose weight, not matter how much you work out. That said, a good combination of aerobic and strength training exercises can deliver results.
Step 1
Start an aerobics program that will help you lose fat. An effective example of aerobic workout includes swimming, hiking, taking aerobics or step classes and doing physical activities such as construction or yard work. For this to be effective, you will need to exercise for at least 30 minutes a minimum of four times a week.
Step 2
Try circuit training for maximum results. Circuit training consist of doing a series of exercises one after the other, without any rest in between them. For example, a 20-minute circuit training workout could include 5 minutes of running on the treadmill, 20 jumping jacks, a set of crunches (15 to 20 repetitions), 10 minutes of riding the stationary bike, some upper-body work (such as push-ups or dumbbells) and a couple of minutes of stretching.
Step 3
Work your upper abdominal muscles by doing crunches, butterflies and curls. To do crunches properly, bend your knees (with feet on the floor), and keep your fingers behind your head and your elbows pointing outwards. Suck your stomach in and crunch up midway, trying to keep your lower back touching the ground.
Butterflies are done the same way but with your feet touching each other and your knees opening to the sides. Curls are similar to crunches, but your arms are positioned straight down the sides of your body, rather than behind your head. Do at least two sets of 15 to 20 repetitions each for each exercise.
Step 4
Work your lower abdominal muscles with reverse crunches. Position yourself as if you're aiming for a regular crunch, but keep your head on the ground and instead lift and lower your legs. Beginners can do with their knees bended, while those who are in better shape can extend their legs. Perform the same number of repetitions as for upper abs.
Step 5
Don't forget your obliques. These are the muscles that run on the sides of your body. Excess of fat (rather than muscle definition) here will show up as "love handles." For obliques, position yourself as if you were doing a standard crunch but crunch sideways (toward the opposite knee) instead of straight up.
Tips and Warnings
- If you suffer from back problems, talk to your doctor before starting a workout program that involves the abdominal muscles.
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