If you want to lose weight and get flat abs, there's no quick fix that will grant you instant success. With some workout tips and planning, however, you can shed pounds and shape up your midsection. In addition to doing ab-strengthening exercises, add cardio and resistance training workouts to your plan for a calorie-burning boost. Burning calories is the key to weight loss success and will also help remove any layers of fat covering your abs.
Step 1
Do a cardiovascular workout for 30 minutes at least five days a week, advises the American College of Sports Medicine. Cardio workouts help you burn calories, which is vital for weight loss. Some popular choices of cardio workouts include walking, running, dance, cycling, swimming and playing team sports, such as soccer or basketball. Choose an activity -- or mix of activities -- you enjoy and you will be more likely to stick with the program.
Step 2
Do resistance training twice a week with eight to 12 reps of eight to 10 exercises. Strength training increases your lean muscle mass, which burns calories faster than fat mass. Resistance training also boosts your metabolism so you burn more calories even while resting. Do strengthening exercises that work all of your major muscle groups, including your legs, arms and torso. You can use free weights, weight machines or your own body weight for resistance.
Step 3
Tone your abs by doing ab exercises at least three times a week. Do crunches, side crunches and straight leg raises to target all of your ab muscles. To do a crunch, lie on your back with your knees bent and hands behind your head. Slowly lift your upper body up, using your ab muscles. Release and return to your lying position. To do side crunches, lie on your back with your knees bent and to one side, resting on the floor. Use your abs to pull your body up toward the ceiling. Do three sets of 25 regular crunches and two sets of 25 crunches on each side. To do leg raises, lie on your back with your legs straight. Slowly lift your legs two to three inches off the ground and hold for 15 seconds. Repeat for a total of 10.
Tips and Warnings
- When doing ab exercises, do not pull on your neck or strain your neck muscles while lifting your body.
- Consult your doctor before beginning an exercise program. If you do not know how to do a particular exercise, ask a coach, trainer or physical therapist for help. Doing exercises incorrectly can cause injury. If you experience any sharp or lasting pain while working out, stop. Call your doctor if the pain persists.
Things You'll Need
- Comfortable exercise clothes
- Free weights or weight machines (optional)
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