The stomach is an important part of the body to keep in good shape. Excess fat can increase the risk for chronic diseases, and weak abdominals can lead to lower back pain. A 12-week game plan needs to include more than just ab-specific exercises. The goal is to not only strengthen your abs but also to make them look better.
Cardiovascular Exercise
Cardio is a necessary part of a stomach exercise routine. It can either burn stomach fat or prevent stomach fat from appearing in the first place. Instead of doing long-duration cardio at a low to moderate intensity, perform interval training for a short time frame. The main advantage of this type of cardio is that you have to forcefully contract your abs to generate power. This is the case, especially during wind sprints. Second, high-intensity exercise spikes your metabolism immediately after completion in what's called excess post-exercise oxygen consumption. Begin your workouts with a light five-minute warm-up, then alternate between high and low intensity. Have your low-intensity bouts twice as long as your high-intensity bouts. For example, run hard for 20 seconds and jog lightly for 40 seconds. Perform cardio three days a week on alternating days and aim for 30 minutes of total workout time.
Weight Training
Weight training builds muscle, which further impacts your resting metabolic rate. A gain of 3 lbs. of muscle can boost your resting caloric output by 630 to 1,050 calories a week, according to the University of Michigan Health System. Instead of using machines, use free weights and body weight, and do exercises on a stability ball. When you use the ball, you have to activate your abdominals to remain stable. Perform exercises that target your whole body, such as push-ups, seated lateral raises, back extensions, lying triceps extensions, seated biceps curls and wall ball squats. Aim for 10 to 12 reps, do three or four sets and work out three days a week on noncardio days.
Abdominal Exercises
The goal with abdominal exercises is to target as much of your midsection as possible. Crunches for example, are good exercises, but they primarily focus on the upper region. Include other exercises like leg raises, side bends, bicycle maneuvers and seated knee pull-ins. Aim for 15 to 20 reps, do three or four sets and work your abs right after your cardio sessions.
Proper Form with Exercises
When you are working out, focus on proper form. Never use momentum, always move through a full range of motion and breathe properly. Take stability ball crunches for example. Lie face-up on the ball with your hands on the sides of your head, lower back touching the ball and shoulders slightly elevated. Keeping your lower body still, raise your trunk forward and squeeze your abs forcefully for a second. Lower yourself slowly and repeat. Exhale as you lift your body, and inhale as you lower yourself.
Weight for Ab Exercises
To increase the resistance on your stomach, incorporate weight into your ab exercises. Hold medicine balls or weight plates above you for trunk movement exercises and strap on ankle weights for exercises that involve leg movement.
Changing Routines
When you continue to do the same workout for an extended period of time, your body adapts to the stimulus and you do not make further progress. The goal is to keep your muscles guessing by changing all of your exercises. This is often referred to as muscle confusion. Keep your workouts the same, but change your exercises every four weeks.
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