A super flat stomach requires dedication and commitment to cardio and strength training. Just doing crunches to tone your abs isn't enough. Excess fat will persist around your middle if you don't cut your calories, build muscle and boost your metabolism. Fitness expert Denise Austin says, "If you're looking for ripped abs and toned arms, interval training will help get you there -- especially if you throw in some weights." She recommends interval cardio training and weight lifting on most days of the week.
Step 1
Consult a dietician or talk to your doctor about your current eating plan and how to safely cut calories to shed pounds. Ask about the Abs Diet, created by Men's Health editor-in-chief, David Zinczenko. Weight Watchers and other weight loss support groups and programs may also be beneficial for helping you stay motivated and eat healthy.
Step 2
Do cardio training four days a week for 30 minutes. Start with moderate intensity training, and then as your body becomes accustomed to that, do interval training one or two days a week. Austin suggests power walking for 3 minutes followed by 1 minute of slower walking to recover, or you can do interval training with any mode of cardio. Sprint for 3 minutes and then walk or jog for 1 minute. Jump on a rebounder for 3 minutes and then march in place for 1 minute. Cycle quickly on a bicycle or exercise bike for 3 minutes and then go at a leisurely pace for 1 minute. Continue alternating between 3 minutes of high intensity training and 1 minute of low to moderate training. Keep your abdominals squeezed tightly throughout all your cardio,
Step 3
Check that you are working at the right intensity with the talk test. Periodically say a sentence during your workout; if you are gasping for air, ease up on your intensity, but if you can talk easily, increase your efforts.
Step 4
Do at least two days a week of strength training. Incorporate core exercises to tone your abs but also do exercises to train your entire body to increase your muscle mass. Pilates classes, strength training classes or using an exercise machine circuit at the gym are all effective ways to get full-body toning and work your core safely.
Step 5
Combine interval training and core training on your cardio days to target your abs even more. Sprint or power walk for 3 minutes and then do crunches for 1 minute. Sprint again for 3 minutes and then do reverse crunches for 1 minute. Keep using your recovery time to do ab targeting exercises. Use controlled movements and a slow to moderate tempo when doing your core exercises.
Tips and Warnings
- The Abs Diet is recommended by David R. Pearson, PH.D., Heidi Skolnik, R.D., and David L. Katz, M.D., who acknowledge the appeal of a diet that doesn't require followers to cut out entire food groups like some low carb diets. The Abs Diet, however, tells you only which foods to eat, not how much. You can still fail to lose--and even gain--weight, if you eat too much of any foods.
Member Comments