Table of Contents
1. Cut out all processed foodsGetting a flat stomach has a lot to do with fat accumulation over the abdominal muscles. Most people will accumulate fat on the stomach, butt, and hips as a result of a poor or unbalanced diet. Stomach fat is some of the toughest to burn off. Since spot fat reduction is not possible, crunches won't effect the flab sitting over the muscle. No specific exercise can reduce fat from the stomach region. It is 80% the effect of diet that people accumulate fat or burn fat off the body.
Since diet plays such a huge role in body fat, cutting out all processed foods will have an equally effective role in burning it off. Processed foods account for prepared restaurant foods, fat food, junk food, processed meats, processed dairy products, and anything else altered from its original state. Processed foods are high in sodium, possess far less nutrition and usually have preservatives.
Eating this kind of food is what has led to an obese population. Try eating foods that are prepared freshly at home. Shop for whole products at the grocery store or market, eat whole fruits and vegetables, nuts, and meats. These foods all come in their natural state and have not been processed or prepared before-hand.
2. Cut Down your CardioContrary to popular belief, cardio is not the most effective way to get abs. Cardiovascular workouts do help to burn a moderate amount of calories, but it is not the best way to burn up stomach fat. This is not to say that cardio won't help, but unless you are preparing for some kind of athletic event, cardiovascular exercise only requires a maximum of 30 minutes 3 times per week. If you find cardio boring and have been doing much more, you can safely cut it down. Then, spend more of your time in the gym lifting some weights.
Another exercise for stabilization: Candle exercise
Try a few other core exercises, and add them to your weight training routine.
5. Overhead Exercises
The abdominals are most at work when the body is unstable and needs support. On the same track as the two rules above, getting the core muscles to work using more unique and effective movements leads to success. During your weight training routine, add in several exercises which require moving a free weight. Free weights are barbells or dumbbells; anything that requires the body to take control of the whole range of motion, unlike a machine. With them, perform movements overhead or away from the body, including push presses, snatch squats, standing shoulder press, frontal shoulder raises, and lateral raises, just to name a few.
A few abdominal exercises that require weights:
You can perform this exercise with or without weights:
A few abdominal workouts that include exercise ball:
Its these exercises that really work the core, strengthening the abdominals, even though you may not feel the burn right away.
Use these and other successful methods to get the flat stomach you've always wanted.