A toned, flat stomach is sometimes perceived as one of the holy grails of fitness --- highly desirable, but unobtainable. That needn't be the case, however. Eating a balanced, nutritious diet and working out on a regular basis can go a long way in helping you get the look you want. While traditional sit-ups can contribute toward your goal, you need a wider variety of exercises to engage every part of your core, which is made up of four layers: the rectus abdominis, the internal and external obliques and the transverse abdominis.
Step 1
Eliminate as many processed and fast foods from your everyday diet as possible, replacing them with whole foods such as vegetables, fruit, lean sources of protein and whole grains. Keep your intake of saturated fat, trans fat and added sugar and sodium to a strict minimum, eating foods containing them as a special treat and only in small amounts.
Step 2
Avoid overeating, even if you only eat healthy food. A surplus of calories, whether nutrient-dense or devoid of nutrition, results in weight gain unless you burn it off through physical activity. Eating five smaller meals a day helps prevent overeating and keeps your metabolic engine going.
Step 3
Lose excess fat through a combination of calorie reduction and cardiovascular exercise, such as walking, running, cycling or swimming. You need to burn off and/or eliminate 3,500 calories to lose 1 lb. of fat, according to MayoClinic.com. Pace yourself to lose no more than 2 lbs. per week, which is considered safe.
Step 4
Perform a variety of exercises to tone your abdominal muscles. Planks, side-lying planks, slow push-ups, knee tucks on the stability ball, suspended leg raises and trunk rotations while holding a medicine ball are all options.
Step 5
Engage your transverse abdominis, which is the deepest of the four layers of muscle, during abdominal and resistance workouts. The transverse abdominis is a stabilizer, serving to protect the spine. Activate it by drawing your navel in toward your spine or imagining your belly as a deep bowl.
Step 6
Add an element of instability to traditional exercises to further activate your core. Place a stability ball under your hands when you do push-ups; stand on a Bosu ball when you perform upper body resistance exercises. Lifting one foot off the floor also engages the core.
Step 7
Take Pilates classes. Pilates exercises are all core-driven, which means that even when you're performing the arm series, for example, you initiate every movement from your center and stay focused on engaging your abdominal muscles throughout each sequence.
References
- "Optimum Performance Training for the Health and Fitness Professional"; National Academy of Sports Medicine; 2004
- "Core Performance Essentials"; Mark Verstegen and Pete Williams; 2006
- MayoClinic.com: Exercise For Weight Loss: Calories Burned in 1 Hour
- "Pilates"; Rael Isacowitz; 2006
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