To get flat abs and get rid of that “winter weight” you need to address 3 things. First is diet. I know, not everyone’s favorite but it is a HUGE part of toning your midsection. Staying away from processed foods, salt, and simple sugars is a good way to start and you will see differences right way. Second is cardio. You can swim, bike, run, or walk your way to a flat stomach by doing interval training. Intervals consist of short bouts of very intense efforts followed by an active recovery. As you get stronger increase the duration of the intense efforts and decrease recovery time.
The last ingredient to flat abs is of course abdominal and core exercises. Add the following exercises to your weight training program to help tighten your tummy.
Ball Crunch
1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-15 reps.
Reverse Crunch
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-15 reps.
5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
Plank on elbows and toes
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps
Bicycle Crunch
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 12-15 reps.
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