Sit-ups and other abdominal exercises will strengthen your abdominal muscles, but they won't give you a flat stomach, according to MayoClinic.com. Over the top of those muscles rests a layer of fat and until you address that, you won't have six-pack abs. A plan that includes regular physical activity, ab strengthening exercise, ab toning work and a healthy diet all come together to produce a flat stomach. The individual components of that program aren't difficult, but you must perform them consistently.
Step 1
Begin performing at least 30 minutes of moderate-intensity physical activity per day, such as walking, running, swimming or cycling, recommends the American College of Sports Medicine. Physical activity burns calories, which leads to fat loss when combined with a healthy diet.
Step 2
Begin a weight training program that focuses both on your stomach and the rest of your body. Work out all your major muscle groups two to three times per week, alternating muscle groups so you're not working the same muscles two days in a row.
Step 3
Perform exercises, such as sit-ups, that strengthen your abdominal muscles. For example, lie on the floor with your knees bent and slightly apart. Place your fingertips behind your head. Lift your chin toward your chest and pull your upper body forward by squeezing your abdominal muscles. Don't use your hands or train your neck to perform the sit-up. Do 8 to 12 sit-ups, rest, then do another set.
Step 4
Perform exercises, such as yoga and Pilates, that lengthen and tone your abdominal muscles. These workouts will continue to strengthen your muscles, but will help them look long, flat and lean.
Step 5
Eat a healthy diet that replaces high-calorie, high-fat food with healthier items, recommends MayoClinic.com. Eat more lean meats, vegetarian proteins, vegetables, whole gains and fruits. Eat less full-fat dairy, fast food and sugary snacks. Drink at least 64 ox. of water per day, including more during your workouts.
Tips and Warnings
- Vary your sit-up routine to include all ab muscle groups by varying your position. Move your knees to one side to work your obliques, or side abs. Put your feet up in the air to work your lower abs. Work up to these more difficult positions.
- Talk to your doctor before you begin a diet and exercise program to make sure you don't have any underlying health problems that might hinder your progress or make your program unsafe.
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