Toning an abdominal region that has been overstretched by quick weight gain can be accomplished with a combination of diet and exercise. The only way to rid yourself of excess skin associated with overstretching is through plastic surgery. If you tone up your abdominal muscles and shed body fat, you can tighten up your midsection, creating the illusion of a leaner, more fit abdominal region.
Step 1
Consume fewer calories than you burn to create a caloric deficit. MayoClinic.com notes you can lose 1 to 2 lbs. each week by taking in 500 to 1,000 fewer calories than you expend each day. Maintaining a caloric deficit helps you shed body fat, bringing greater definition to your abdominal region.
Step 2
Eat healthy fats, complex carbohydrates and lean proteins. Healthy fats like natural peanut butter contain a moderate number of calories and boost testosterone levels, aiding your workouts. Complex carbohydrates like wholewheat bread, fruits and vegetables provide energy for your workouts and keep your insulin levels stable. Stable insulin levels help prevent weight gain. Lean proteins like turkey breast and tuna feed your muscles amino acids, powering up your resistance training sessions.
Step 3
Lift weights three to four times per week. Do compound movements like squats, dead lifts and bench presses to rev up your metabolism, aiding weight loss. Do incline crunches and leg lifts to add definition to your abdominal muscles. Perform four sets of 15 repetitions for each exercise for a fat-burning, toning workout. Rest for 30 seconds between sets to increase the intensity of your training sessions.
Step 4
Run, jog or go for a brisk walk four to five times per week. Aerobic exercise burns calories, increases weight loss and improves your overall mood. Exercise for at least 30 minutes per session.
Tips and Warnings
- Doing situps alone to tone your abdominals won't work since spot reduction is not possible. Reducing your overall body fat and increasing your muscle tone is the best way to tone your overstretched abdomen. Before starting a diet or exercise program to tighten your abs, consult a physician.
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