Flat abs aren't just attractive; they also increase overall health by providing a solid, strong core for everyday activities. Although crunches are often considered a dependable route to a flat stomach, ab isolation exercises alone may not be effective. Combine ab isolation exercises with strength training, an aerobic workout and a healthy, balanced diet to achieve optimal results.
Diet
A healthy diet should be your first priority if your goal is to lose weight. Rather than focusing on what you can't eat, choose foods that are beneficial for weight loss in the abdominal area. According to Fitness magazine, some foods may be more effective and helpful than others. Foods that are high in fiber, protein and antioxidants are especially beneficial. Replace fatty, refined foods with healthy snacks such as hard-boiled eggs, apples, almonds, berries, yogurt and leafy green vegetables. Eat small meals throughout the day instead of three large meals to boost your metabolism.
Aerobic Exercise
Although ab isolation exercises will help sculpt and build your abdominal muscles, the best way to lose those fat layers is through aerobic exercise. It is not possible to simply convert fat into muscle. Fat must be lost by burning more calories than you consume. Incorporate at least three 30-minute aerobic exercise sessions into your weekly routine. Examples of aerobic exercise include running, jogging, walking, cycling and swimming.
Ab Isolation Exercises
Ab isolation exercises build muscle and increase the overall strength of your core. Do ab exercises every other day to give the muscles time to rest and reduce the risk of injury or overworking. Vary your crunches to target all the muscle groups in the stomach. For example, on Mondays you might do standard crunches and the bicycle maneuver, which tones the obliques on the side of the stomach. On Wednesdays, replace the bicycle maneuver with reverse crunches, which are particularly effective for the upper abs. Complete your weekly ab workout with standard crunches and vertical leg crunches, which emphasize the lower abdominal muscles. You don't have to do endless repetitions to achieve results. Three or four sets of 15 to 20 repetitions should be sufficient.
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