How to Get Abs Fast at Home

Jogging will tone and tighten your abs.

The abdomen is a common place for both men and women to store excess body fat. Fit abs with little body fat make the shape of these muscles visible, creating a toned, washboard appearance. According to Suzanne Schlosberg, author of "Fitness for Dummies," getting toned abs is not as hard as it may seem. It simply requires determination and dedication. A proper diet, paired with an exercise program targeting your abdominals, will tone up your stomach.

Instructions

1. Determine and eat within your body's daily caloric requirements, or your basal metabolic rate (BMR). Your BMR is the general amount of calories your body needs daily to function at a state of rest. As long as you do not exercise too vigorously, your daily caloric requirements will keep you healthy and encourage fat loss. Losing fat will in turn reveal your abdominal muscles. Use the following equation to determine your BMR:

   Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) = BMR

   Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

2. Do two to three sets of crunches with 10 to 12 repetitions at least three to five times a week, according to the American Council on Exercise. Begin by lying on your back with your knees bent at a 90-degree angle, feet flat on the floor. Cross your arms over your chest so your hands are touching opposite shoulders. Slowly lift your shoulders, neck and head 3 inches off the floor and hold for 2 seconds. Release your body back to starting position to complete one repetition. Once crunches become easier for you, target more muscles by performing a twisting crunch to either side.

3. Perform 25 to 45 minutes of cardiovascular exercise three to five days a week. Cardiovascular exercise works all the muscles of your body and increases your metabolism. An increased metabolism burns more calories. There are several types of cardiovascular exercise available. Experiment with different forms until you find a few you enjoy. Examples include jogging, swimming, cycling, hiking, rollerblading, stair climbing and skipping rope.

Tips & Warnings

• Always consult with a health care professional before beginning a new diet and exercise program.

References

• "Ace Personal Trainer Manual"; American Council on Exercise; 2003
• "Fitness For Dummies"; Suzanne Schlosberg and Liz Neporent; 2010
• "The U.S. Navy SEAL Guide to Fitness and Nutrition"; Patricia A. Deuster; 2007