You may want better abs for aesthetic reasons, but losing excess belly flab and toning your stomach muscles may also reduce your risk of health problems such as diabetes and heart disease, according to UAB Medicine. You don't need to be an Olympic athlete or hit the gym for hours a day to improve your abs, either. Belly fat tends to respond quickly to healthy habits, so you make a few lifestyle changes and you will be well on your way to having a trim tummy.
Abs-Friendly Diet
People who limit their intake of saturated and trans fats and eat more polyunsaturated fats are more successful in fighting belly fat, according to UAB Medicine. To eat fewer sources of unhealthy fat, cut down on red meat, whole-fat dairy products, fried foods and commercially baked goods. Eat more fish, nuts, seeds and vegetable oils to increase your intake of healthy fats. Other abs-friendly eats are plant-based foods such as beans, fruits, vegetables and whole grains. You will fill up on fewer calories if you make fruits and vegetables a part of every meal and replace most simple carbs such as white rice with whole grains such as brown rice. .
Daily Aerobic Exercise
Getting your heart pumping with moderate-intensity exercise every day is the most effective way to get a flatter stomach and improve the appearance of your abs, according to MayoClinic.com. Most people need at least 30 minutes of aerobic exercise per day but you may require up to 90 minutes per day if you're trying to lose a large amount of weight. Your doctor can point you in the right direction based on your individual needs and aspirations. You may have trouble dedicating 30 to 90 minutes per day to exercise if you are generally inactive, but it's okay to split exercise into multiple sessions as long as they are at least 10 minutes long. Additionally, any extra physical activity contributes to better abs, so count playtime with your kids when adding up your daily exercise minutes.
Total-Body Strength Training
Adding at least two 20 to 30 minute strength-training sessions to your weekly workout will help you build lean muscle throughout your body. Having more lean muscle contributes to an improved abdominal region because it will help you burn off calories at a faster rate. Access all of your major muscle groups, including your shoulders, arms, back, chest, legs and abs. Spice up your strength-training routine by incorporating multiple strengthening options: doing body-weight exercises such as squats and pull-ups, pulling resistance tubing, lifting free weights and working on weight machines.
Abs-Targeted Exercises
Don't forget to include extra abs-targeted exercises in your strength-training workouts. They will help give your abs a more chiseled look, but bear in mind that they won't get rid of belly fat on their own. Belly rolls, for example are a toning exercise that works your vertical ab muscles. Begin by sitting up with your knees bent up, feet on the floor and your arms extended straight in front of your body. Relax your spine and roll back until your shoulder blades reach the ground, recommends "Marie Claire". Pause for a breath and roll back up. Repeat 15 times.
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