A Guide to Flat Abs

Many people desire toned and flat abdominal muscles, but it's not easy to achieve and requires a combination of diet and regular exercise. If you are overweight, you will need to incorporate cardiovascular exercise into your routine to get the abs you're looking for.

Weight Loss

Losing weight around the abdominal region can eliminate the potential health problems related to excess fat around the midsection. CVS Health Resources says weight loss begins with loss of fat around the stomach, and that a loss of 5 to 10 percent in body weight can result in a reduction of 30 percent of stomach fat.

Diet

To lose weight, you need to burn more calories than you consume. A loss of 3,500 calories is equal to 1 lb of fat. So if you want to lose 1 lb a week, you need a daily calorie deficit of 500 calories. There is an endless list of everyday foods that are low in calories, such as broccoli, boiled potatoes, brown rice, tofu, yogurt and lentils.

Cardiovascular Exercise

Cardiovascular exercise will aid in the calorie burning process, which will enhance weight loss and lead to flatter-looking abs. Perform 60 to 90 minutes of cardiovascular activity at least four times per week. Swimming provides a full-body workout; performing the breast stroke, you can burn approximately 400 calories in 30 minutes. A person weighing 145 lbs. can burn 300 calories in 30 minutes while running.

Ab Crunch

Obtaining a flat stomach will also require a selection of strength-training exercises, performed for 20 to 30 minutes two or three times a week. A basic is the ab crunch. Lie on your back and bend your knees, position your feet flat on the floor as close to your bottom as possible and keep your knees together. Cross your hands over your chest and slowly raise your shoulders off the ground while tensing your stomach muscles. Hold the position for 1 second and then relax as you return to the floor. Repeat the exercise 10 to 12 times and do as many sets as you are able while taking a minute between sets.

Weighted Incline

For this exercise, you'll need to visit a gym or have the equipment at home. Place your feet underneath the foot rest on an incline and lie backward onto the bench, hold a flat round weight across your upper chest. Raise your upper torso from the bench by flexing and twisting your waist. Return to the starting position and perform the same motion by flexing toward the opposite direction. Repeat the exercise 10 to 12 times and do as many sets as you are able, taking a minute in between.