If you want a beach body with a toned, flat stomach, it's going to take more than a few crunches and situps. These exercises may tone the muscle underneath, but the fat on top will obscure it. Combine a healthy diet, plenty of cardio, strength training and lifestyle tweaks to get the flat belly you want. As a bonus, you'll enjoy better overall health and more self-confidence.
Kick-Start Your Metabolism
Exercise first thing in the morning to get your heart pumping and shake off any grogginess. Before you even brush your teeth, do calisthenics like jumping jacks, pushups and squats. A set of 20 crunches will wake up your abdominal muscles. Eat a healthy breakfast to start your metabolism humming right away. Combine a lean protein, such as eggs or turkey bacon, with healthy starches like oatmeal, whole-wheat bread or fresh fruit. The sooner you get your metabolism going in the morning, the more calories you'll burn throughout the day.
Get Moving
Cardiovascular exercises such as running get your heart pumping and burn calories, including the fat covering your abdominal muscles. Cardio that seriously challenges your endurance, such as swimming, to help tone your obliques, the muscles on the side of your abs. Join the track or swim team at school for regular ab-toning exercise. Aerobics is another option for cardio. Get a few aerobics DVDs and do them at home after school. Choose workouts that last for at least 30 minutes with two or more calisthenics intervals.
Pump Iron
Nothing will help your body torch calories like toned muscles. The stronger and more toned you are, the faster your metabolism. Even working on nonabdominal muscles can ultimately give you a toned stomach by helping you burn calories faster. Make your school weight room a regular stop at least three times per week. Bicep curls, tricep extensions and bench presses will tone your upper arms, forearms and pectoral muscles, while leg raises, leg presses and leg extensions will help strengthen your quads, calves and hamstrings. Stronger limbs translate to better cardiovascular performance and more calorie expenditure.
Work Your Abs
You can do abdominal exercises even while you watch TV after school. Get a 5-lb. medicine ball and lie on your back for bicycle crunches. Bend your right knee toward your chest, extend your left leg, keeping your stomach tight, and rotate your torso so that your left elbow touches your right knee. Keep a firm grip on the ball. Repeat the movement with your right elbow and left knee, making a pedaling motion as you alternate sides. A stability ball can allow for effective abdominal exercises too. Lie face-down with the ball pressing against your upper thighs and your hands flat on the floor. Keep your hands and arms stable and use your abs to roll your legs up so that your bottom is pointing toward the ceiling and the ball is resting against your shins.
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