How to Get a Flat Stomach and Toned Abs

There are two critical elements involved in obtaining a flat midsection. Of course what it also takes is persistence and consistency!

The first element in how to get a flat tummy is, of course, a relevant exercise routine, the second is an appropriate low fat, low sugar, diet with plenty of high protein, fiber and complex carbohydrates.

So what’s your motivation to sort out your poorly toned abs? A special occasion? Some medical challenge which awakened your senses? Or do you “just” want to look like Brad Pitt?  Find out the truth about six pack abs.

Exercise Routine

To help flatten your stomach and reveal those upper, middle and lower abdominal muscles you must perform a number of muscle-specific exercises to strengthen your core and build up your muscles.

Decline Board Crunches – with your feet elevated and your hands behind your neck, curl your upper body forward towards your knees, while contracting your stomach muscles.  Your shoulders should be elevated and only the small of your back and posterior should be touching the bench. Hold that position for a two-count, then return to start. Repeat for 50 repetitions for three sets.

Compound Crunches – Assume a supine position on the mat with your knees raised and hands behind your neck.
Curl your body forward with your right elbow moving towards your left knee and then with the left elbow towards the right knee. The knees should move towards the elbow at the same time as you move your elbow. Crunch your abs during the move.  Do 50 reps for three sets.

Incline Board – With your head elevated, perform the same exercise as in the decline board crunches. This exercise is not a repeat of the decline exercise, but tends to work the abs differently.

Roman Chair Sit-Ups – Using the Roman Chair where there is support for your legs only, perform slow sit-ups. Do 10 reps, three sets.

Roman Chair Back Raises – Assume the reverse position from the sit-ups. Lower your head towards the floor then raise your upper body while contracting your lower back muscles.  Do 10 reps, three sets.

Leg Raises – In a supine position on the mat with your arms at your sides, keep your legs straight while raising them slowly to about two feet off the floor. Hold that position for a five count, lower and repeat.  Do 20 reps for three sets.

Compound Leg Raises – In a supine position on the mat with your arms at your sides and keeping your legs straight, elevate your feet about two feet off the floor. Separate your feet until they are three feet apart and hold for a five count, bring them back together, lower and repeat for 20 reps. Perform three sets.

Diet

Exercises may build the muscle, but diet will display the results. You have to rid yourself of all underlying fat around your middle (and everywhere else) for all your hard work to reveal itself. Don’t hide those muscles away under layers of fat!
Your diet should consist of protein, the right kind of fats, complex carbohydrates and fiber. Protein – 25% of calories consumed. Carbohydrates – 40% of calories. Fats and Fiber – make up all the rest of your calories.

  • Avoid any simple carbohydrates: Refined sugar, refined flour, artificial sweeteners.
  • Minimize caffeine and alcohol.
  • Take supplements, like spirulina, chlorella, stabilized rice bran
  • Quality Bio Protein, mixed with water or raw milk
  • Kelp tablets
  • Lipotropic amino acids (Lipo3 Compound)
  • Wheat Germ Oil

Motivation

Let’s make this simple: Just think of how good you are going to look in your bathing suit and the admiring glances you’ll receive from both sexes!  Not to mention the benefits to your overall health.

Getting a flat stomach and toned abs requires religious exercising combined with a careful diet to reveal your buffed muscles. As long as you keep up the momentum, you’ll see results pretty quickly. Your persistence and consistency will really pay you dividends.

To add a final ingredient and to supercharge your results I recommend the Flex Belt, a medical grade Ab Toning device.

 

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