Waistline flab is similar to having a slight amount of credit card debt. There is not enough there to cause major stress, but there is enough to cause frustration. In order to get rid of this flab, you need to be dedicated and be willing to make some changes that involve your diet and activity levels. As far as your activity levels go, you need to not only include ab exercises, but you also have to target the rest of your body to help build metabolically active muscle.
Step 1
Adjust your diet so you are only eating nutrient-rich foods. Avoid deep fried foods, fast food, dressings, buttery sauces, candy, baked goods and white flour products. Consume foods like fruits, vegetables, lean meats, fish, whole grains and beans.
Step 2
Eat small, frequent meals every 2 to 3 hours throughout the day. This can help raise your metabolism, it can keep you satiated and it can keep your energy levels sustained. Create meals that have a combination of protein and complex carbs that are high in fiber. Oat bran cereal with low-fat milk and berries is a morning meal example. A baked chicken breast with steamed cauliflower and brown rice is an evening meal example.
Step 3
Increase your water intake and cut back on high-calorie beverages that can cause weight gain. Sweetened teas, processed fruit drinks, lattes, soft drinks and alcohol are all beverages to avoid. Aim for 8 to 10 cups of water daily.
Step 4
Target your whole body with weight lifting exercises. Do chest presses, shoulder presses, back rows, triceps extensions, biceps curls and squats. Aim for 10 to 12 reps and 4 to 5 sets of each exercise, and work out three times a week on alternating days.
Step 5
Focus on your entire stomach with ab exercises. Work the lower abs, upper abs and obliques with leg raises, seated twists and weighted crunches. Do 15 to 20 reps and 3 to 4 sets of each exercise.
Step 6
Burn the flab with aerobic training. Do something that raises your heart rate and causes you to sweat. Running, biking, fast-paced walking, indoor cycling, elliptical training and rollerblading are examples. Work out for 45 minutes three times a week on the opposite days of your weight training. Do your ab exercises right after you are done with your aerobic sessions.
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