How to Build and Define Your Abdominals

A toned, well-defined midsection is the end result of abdominal exercise, aerobic activity and a healthy, balanced diet. Follow these steps to create well-toned abs.

Difficulty:

Moderately Challenging

Instructions

Things You'll Need

• Dumbbells

1. Plan to do your abdominal exercises four to five times a week.

2. Review "Do an Abdominal Crunch." (See Related eHows.)

3. Do at least two sets each of standard, reverse and oblique crunches, 15 to 20 repetitions per set. Add the following advanced exercises to your routine only when you can complete these sets. You should see results in 4 to 6 weeks.

4. Perform 10 repetitions of jackknives. Lie flat on your back with your legs straight out together and your arms extended on the floor above your head. Raise your upper and lower body simultaneously, extending hands to feet. Concentrate on using your abdominals to raise your upper and lower body. Pause at the top of the exercise, when your abdominals are contracted, then slowly lower to the starting position.

5. Do 10 repetitions of side bends. Stand up straight with a dumbbell in your right hand and your left hand placed on your hip. Bend to your right slowly, lowering the dumbbell until you feel the muscle in your side (oblique) contracting. Pause, then slowly rise to your starting position. Switch the dumbbell to the other hand and repeat.

6. Incorporate cardiovascular exercise into your program. Exercise for 30 to 45 minutes at a moderate pace, four days a week. A moderate pace is 55 to 75 percent of your maximum effort. You should be able to carry on a conversation while exercising. Track your heart rate by wearing an arm or wrist heart rate monitor while you work out.

7. Maintain variety in your schedule. Running, swimming, cycling, and using some home gym equipment like a stair-stepping machine or treadmill are all excellent forms of cardiovascular activity.

8. Eat a healthy, balanced diet full of fresh fruits and vegetables, lean protein and dairy, healthy fats from nuts, seeds and olive oil, and whole grain breads, pasta and rice. Reduce your consumption of processed, high-sugar and high-fat foods.

Tips & Warnings

• To improve your strength more quickly, lift weights more slowly. This allows your muscles to rely more on strength than momentum.

• Get adequate rest: Take one to two rest days a week.

• Eat a low-fat diet. (See "Eat to Avoid Heart Disease," under Related eHows.)

• For the best and safest results, supplement your abdominal exercises with lower back exercises to strengthen your entire midsection and avoid possible injury.

• Perform jacknives and crunches on a padded surface or exercise mat to prevent pain and cushion your back.

• Once you have strengthened your abdominals, hold a weight plate or dumbbell at your chest during your routine to increase resistance and build definition. You may also consider ab machines and videos that can localize exercises and blast out your washboard.

• Skip the more advanced exercises if you have any back problems. The variety of basic crunches you can do will provide sufficient muscle exertion.

• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.