How to Get Flat Abs in 5 Weeks
Having tight, muscular abs is among the most sought-after fitness goals, but for many it remains one of the most elusive. A firm midsection not only looks attractive; it provides your body with a stronger, fitter core and cuts your risk of heart disease and diabetes considerably. You can reap these benefits and more by sticking to an intense diet and exercise regimen that can give you the sculpted stomach you've always dreamed of in as little time as five weeks.
Instructions
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Drink more water. Studies have shown that drinking water instead of sodas and energy drinks can help you lose more weight. Replacing sugary soft drinks with water cuts down on your caloric intake, which, in turn, helps reduce flab around the midsection.
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Examine and modify your diet. The path to perfect abs also rests in a healthy, pared-down eating plan designed to help you lose weight quickly. But you'll also need to make sure your diet gives you enough energy for your exercise plan. A diet that restricts junk food and is packed with grilled chicken and fish, fruits and vegetables and whole grains will not only help you drop pounds but provide you plenty of fuel to work out rigorously.
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Perform exercises that strengthen your abs. Perhaps this goes without saying, but flat abs result from intense, abdominal-specific workouts performed at least three times a week. But be advised that, with ab exercises, quality trumps quantity. Thrice-weekly sessions of 30 well-executed crunches are much more effective than performing thousands of crunches per week without the proper breathing and concentration techniques. For an example of an ab exercise that also strengthens your core, Ellen Barrett, who created the fitness DVD Fat-Burning Fusion, suggests The Cat Kick. To start this exercise, stand with your feet together and arms outstretched from your sides. While exhaling, lift your right leg. At the same time, wrap your arms around your spine. Your abs should feel pressed toward your spine. Inhale and return to starting position to repeat the same exercise with your left leg. Barrett suggests 20 alternating repetitions.
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Work out your whole body -- not just your abs. Although concentrated abdominal exercises will provide tone to your tummy, your fitness routine should not end there if you're looking to change your body in a short period of time. Including at least three sessions of cardiovascular exercise such as running, bicycling or swimming in your workout will increase your fitness level and burn calories, helping to eliminate any excess fat. Also, strength exercises such as weight-lifting not only strengthen and tone your body, but speed up your metabolism, which, in turn, will also flatten your tummy.
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