If you long for a flat, toned midsection, it is essential that you lose any excess fat from your abdomen. To do this, you must perform cardiovascular exercise that burns calories to rid fat from anywhere on your body. You must burn 3,500 more calories than you consume to lose 1 lb. of fat, according to MayoClinic.com. Along with physical activity, reduce your caloric intake and consume a variety of nutritious foods low in saturated fat.
Crunches
Crunches are a traditional method of abdominal strengthening. Basic flat crunches performed on the floor, on an exercise mat or on a flat weight bench target your central abdomen. Decline the back of a weight bench and place your head at the lower end of the bench and perform crunches for more resistance and better abdominal development. Basic crunches can also be modified into a reverse crunch to target your lower abdominal muscles. Perform one or two types of crunches for two to three sets of 10 to 15 repetitions.
Weighted Abdominal Exercise
Many abdominal exercises can be performed with free weights to further resistance. If you want the most out of an abdominal workout, try holding a dumbbell or a plate weight to your chest while performing flat bench crunches or declined crunches. Weighted declined crunches are especially beneficial for toning and strengthening your abdomen.
Oblique Exercise
When performing abdominal strength training exercises, don't neglect the sides of your abdomen, or obliques. Twisting motions efficiently concentrate on your obliques during abdominal exercises. For instance, perform a basic crunch, whether on a flat surface or on declined surface, but as your chest approaches your knees at the height of the exercise, twist your torso left to right. Or when you perform a crunch, point your chest to the left, return to the starting position, then point your chest to the right. Perform an oblique exercise as part of your abdominal training for two to three sets of 10 to 15 repetitions.
Cardiovascular Exercise
Cardiovascular activity is perhaps the most important exercise for developing a flat abdomen. This type of exercise burns calories to help you shed fat anywhere on your body, including your abdomen. Examples of cardiovascular exercise include walking at a fast pace, jogging, running, bicycling at a steady speed, jumping rope and many sports. Find a cardiovascular exercise that you enjoy and perform at least 150 minutes of this activity every week.
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