When you are trying to lose upper abdominal weight, it is as much diet and discipline as it is exercise. Countless reps of ab crunches for days on end might give you abdominal strength, but they will do little for weight loss. Ab exercises are part of the game plan, but you also have to focus on total body weight loss. With the help of some key steps and sheer determination, you might finally be able to see some tone in your stomach.
Step 1
Eat nothing but healthy foods. Avoid burgers, fries, ice cream, commercial baked goods, wings, processed meats and refined white bread. Choose healthier options like grilled chicken breasts, cottage cheese, fruits, vegetables, beans, nuts, seeds and whole grains.
Step 2
Drink more water to spare yourself calories and to keep your body hydrated. Eliminate the soft drinks, alcohol, sweetened teas, slushies, lattes and fruit drinks from your diet. Drink eight to 10 cups of water a day instead.
Step 3
Run or do some other form of cardiovascular exercise three times a week. This will help burn fat around your upper abdominal area and at all other locations on your body. Aim for 45 minutes of cardio three days a week.
Step 4
Execute a set of hanging knee raises using a pull-up bar. Grab the bar with an overhand shoulder-width grip and let your legs hang straight down toward the ground. Pull your knees up towards your chest and squeeze forcefully for one second. Lower your legs back down until they are straight and repeat.
Step 5
Squeeze your upper abs on a stability ball. Place your back on the ball and your hands on the sides of your head. Curl your body up by contracting your abs and squeeze for a full second. Lower yourself back down and repeat.
Step 6
Grab a medicine ball to do "V" sit-ups. Lie on your back on the floor with your legs straight and your arms overhead while holding the medicine ball. Fold your body in half as you lift the ball and your legs simultaneously. Keep your legs and arms straight the whole time and try to touch the ball to your feet. Lower your arms and legs back down and repeat.
Step 7
Lift weights to build metabolically active muscle. Do exercises that target as much of your body as possible like chest presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges. Aim for eight to 12 reps, three to four sets and work out three times a week.
Tips and Warnings
- Do 15 to 20 reps and three to four sets of your ab exercises. Perform them right after your cardio sessions. If "V" sit-ups are too difficult with a medicine ball, perform them without it.
Things You'll Need
- Pull-up bar
- Stability ball
- Medicine ball
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