If you want a flat stomach and toned sides, you need to do more than crunches. Obtaining a toned mid-section is the result of a healthy diet, cardiovascular exercise and exercises that target the core muscles. If you carry a lot of excess body fat in your abdomen, it will take time and effort to reduce your body fat and show off a lean, toned stomach. Consistency in workouts and a healthy, low-calorie diet are keys to success. Consult your health care professional before making changes in your diet or exercise program.
Cardiovascular Exercise
Step 1
Perform cardio five to seven days each week to reduce body fat. The American College of Sports Medicine recommends frequent workouts to significantly decrease the amount of fat on your body.
Step 2
Choose an activity that you enjoy. Running, swimming, cycling, elliptical, stair machines or group classes are all viable options.
Step 3
Keep your intensity moderate to high throughout the workout. The higher your intensity, the more calories you burn and the more you reduce body fat.
Step 4
Build up to 30 to 60 minutes during each workout. It can not only help you get a toned midsection, it can also improve your health.
Step 5
Keep track of your workouts in your notebook, including each activity and its frequency, duration and intensity. Adjust workouts as needed to reach your goals.
Diet
Step 1
Replace processed carbohydrates with whole grains. Choose whole-wheat breads, brown rice, sweet potatoes and oatmeal.
Step 2
Eat lean sources of protein that are baked or grilled, rather than eating foods that are high in fat or fried. Poultry, fish, shellfish, eggs and low-fat dairy or legumes are all appropriate.
Step 3
Replace saturated fats, such as butter, with heart-healthy unsaturated fats. Choose olives, nuts, avocados and olive or nut oils.
Step 4
Drink 64 oz. or more of water each day. Water is the main component of your body and can prevent you from feeling bloated.
Step 5
Include fresh fruits and vegetables as much as possible. Frozen is a good second choice.
Abdominal Exercises
Step 1
Perform abdominal exercises at least two to three times per week for results. You can build up to training them every day as your core muscles are resistant to fatigue, according to Dr. Len Kravitz of the University of New Mexico.
Step 2
Choose several different exercises to perform during each workout. Include exercises that flex your spine, side bending and rotation for the front and sides.
Step 3
Do one set of at least eight repetitions. You can do as many as 20 or 30, but the quality of each rep is more important than quantity, so focus on proper form.
Step 4
Record in your notebook the exercises you perform. Detail sets and reps as well as how challenging the workout was so you can adjust in the future for continual progress.
Tips and Warnings
- Keep track of your diet as well as your workouts. Cut 10 to 20 percent of your calories daily if you need to lose weight. Change your ab exercises and cardio workouts every four to six weeks for continual progress.
- Do not do the same exercises or workouts all the time. Do not cut too many calories to see weight loss. This will slow your metabolism. Do not do the maximum amount of exercise if you are not used to it. Stop exercising immediately if you feel pain or lightheadedness, and consult your doctor.
Things You'll Need
- Notebook
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- Get a Flat Stomach 101: How to Get a Flat Stomach the Healthy Way
- University of New Mexico: SuperAbs Resource Manual
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
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