Abdominal strengthening takes time and dedication. Consistent exercise is the best method for developing lean, strong abdominal muscles. Choose three non-consecutive days a week to perform an abdominal-strengthening workout. In addition to strength training, perform aerobic exercise to remove any fat from your abdomen. Although you cannot pinpoint the area of your body that will lose fat, ultimately any problem areas, such as your abdomen, will shed fat as well. The U.S. Department of Health and Human Services recommends that adults perform a minimum of 150 minutes of moderate exercise every week.
Day One
Begin the first day of your three-day abdominal workout with weighted crunches. Lie flat on the floor, on an exercise mat or on a flat weight bench while holding a plate weight or hand weight to your chest. Lift your chest toward your knees and hold this position for one count.
Move on to forward planks, a static exercise that strengthens your abdomen. Lie on the floor on your abdomen with your upper body propped up on your elbows and forearms. Lift your hips and legs off the floor until your body forms a straight line. Hold this position for five to 10 seconds.
Finish your first day of abdominal strengthening by targeting your obliques with medicine ball twists. Sit on the floor with your legs in front of you, a slight bend in your knees. Hold a medicine ball in front of your abdomen and rotate your torso to the left and right. Complete three sets of 10 to 15 repetitions of each exercise.
Day Two
On day two, begin with decline crunches. Decline the back of a weight bench 45 to 60 degrees and lie on your back with your head at the lower end of the bench. Lift your upper body off the bench until your back is parallel with the floor. Move on to v-crunches, performed on a flat surface. Lie on your back with your legs and arms straight, your arms stretched on the floor above your head. Lift your legs and arms until they meet in the air above you.
Finish your second day of abdominal strengthening with oblique twists. Lie in position to perform a basic crunch, but as you lift your upper body off the floor, twist your torso left and right as your chest approaches your knees. Complete three sets of 10 to 15 repetitions of each exercise.
Day Three
Start day three with reverse crunches. Lie on your back in position to perform a traditional crunch, but instead, keep your upper body on the floor and lift your lower body off the floor and bring your knees to your chest. Move on to Roman chair knee lifts, in which you stand in a Roman chair and bring your knees to your chest.
Finish day three's workout with side planks to target your obliques. Lie on your side with your upper body propped up on one elbow and forearm, your hips stacked on top of one another. Lift your hips and legs off the floor until your body forms a straight line from your head to your feet. Hold this position for five to 10 seconds. Complete three sets of 10 to 15 repetitions.
Aerobic Activity
If you have excess fat on your abdomen, aerobic activity is essential. The time spent performing this type of exercise, along with the level of intensity of the exercise, will determine how quickly you lose fat from your body. Perform high-calorie-burning exercises, such as rope jumping, in-line skating, jogging or running for at least 30 minutes at a time, five days a week to burn hundreds of calories per workout.
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