Six-pack abs may seem like an impossible dream, but combining muscle-toning moves with a cardio workout can give you the results you desire. The key to getting a flat belly is to work all of your core: your lower abdominals, upper abdominals, sides/obliques and back. Certain abdominal exercises like the side-kick, plank and Russian twist are excellent choices for quick, effective results. As always, consult with your doctor to ensure you are physically ready to start a workout plan.
Side-Kicks
Boxers have amazing abs, because the twisting and crunching motion of punching and kicking work your entire midsection. But you don't have to be a professional to do the side-kick. While standing forward with your feet together, bend your knees into a slight squat. Put your fists up to your face. In one quick motion, punch one arm sideways and kick the corresponding leg out to the side at the same time. Try to get some height on your kick so you feel a crunch in your sides each time you punch/kick. Once you have kicked, return your leg and fist to the original position. Perform three sets of 15 repetitions per side.
The Plank
The plank can be done several ways, and all are extremely effective for toning abdominals. Personal trainer Matt Olaya suggests an exercise called the forearm bridge plank. Place your elbows and forearms on the floor with your elbows lined up below your shoulders. This can also be done on a stability ball for an added challenge. Push yourself up into the plank position, squeeze your abdominal muscles and backside and hold for 30 seconds at a time. Maintain consistent breathing and keep your legs and back as straight as possible. Repeat this at least three times per workout.
Russian Twist
While seated on the floor, clasp your hands together and lean back. With your knees bent, lift your legs off the floor, resting your body weight on your tailbone. Try to find a spot on your backside to balance that feels stable. With your arms extended in front of you, twist your upper body from side to side and strive to touch the floor next to your hips, keeping your hands clasped the entire time. Initially, you should do about three sets of 15 repetitions at a time, adding five repetitions each time you exercise. Do not lean too far back. Be in a "V" shape throughout this exercise. As you become stronger, hold a medicine ball or small weight in your hands as you twist.
Cardio and Diet
To eliminate extra weight on your midsection, at least 30 minutes of cardio should be done four to five times per week. Certain cardio workouts are more effective at strengthening your abdominals, such as running, tennis, swimming and kickboxing. Eating a diet consisting of fruits, vegetables and lean protein will also aid in highlighting your new flat tummy.
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