Although you will tone your abdominal muscles during your workouts, they will not be visible if you devour huge quantities of junk food. You must form a dedicated lifestyle in the pursuit of this goal. Eat healthy nutritious foods with a heavy focus on protein to help build muscle. Structure your meals so that you eat smaller portions, five to six times a day. The transformation of your diet combined with effective training will help produce weight loss and abs quicker.
Interval Training
High-intensity interval training, or HIIT, is an effective fat burner method, according to MayoClinic.com. Apply HIIT to any type of cardio session, whether swimming, running, cycling or anything else. An example of HIIT when applied to cycling is a two-minute maximum intensity hill climb followed by one-minute moderate work-rate descent. Repeat as desired. HIIT is effective because it never allows the body to fall into a rhythm or comfort zone.
Circuit Training
Circuit training burns fat in much the same way interval training does -- by keeping your body guessing. The standard circuit is made up of nine to 12 work stations. You will work hard for 15 to 45 seconds on each station with only a 30-second break between each, says the IDEA Health and Fitness Association. Instead of a break, a form of cardio can be added for 30 seconds to three minutes between each station.
Ab Routine
It is important to perform a varied abs routine to work all areas of your abdomen. Target each area with a specific exercise. The stability ball sit-up is effective for the upper abs, while the hanging leg raise works the lower abs. The crunch twist or side plank with bent knee work the oblique muscles. The American Council on Exercise website provides an extensive list. Add weight for further resistance as you advance.
Best Ab Exercise
Some ab exercises are more effective and work more areas than others. The American Council on Exercise states that the bicycle kick is the most effective of all. Lie on your back with your knees up and hands behind your head with elbows out. Perform by elevating your upper torso and twisting left. Raise until your left elbow touches your right knee, while the left leg straightens out. Repeat on the other side, simulating a bicycle-like motion.
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