Flat Abs

For most people, flats abs are something earned, not given. Even those blessed with high metabolisms have to put in some work to get that coveted sixpack-look. Regardless of which category you fall into, this article takes a look at your to-do list for progress toward flat abs.

First off, let's put a common myth to rest. Doing crunches and other ab exercises ad nauseum will not magically melt off the fat covering them, revealing flat abs in the process. If anything, it'll make the muscles hiding under the fat larger, thus creating an even wider waist circumference.

Having said that, having a strong midsection comes with a slew of benefits, and you'd have to put in a lot of effort to actually grow the abs to the point where it made any real visual difference. But the point is that if you carry some extra pounds, you have to approach the issue of getting in shape as a two-pronged approach. Most importantly, lose the excess body fat, then worry about the finer points of "toning" the abs and obliques in an aesthetically pleasing manner to get the flat abs you desire.

For anyone with high metabolisms and naturally slim waists, skip straight to the last section.

There have been countless articles written on effective fat loss, but let's sum it up like this -- long-term results are based on three factors more than anything else:

1. Consistency
2. Effort
3. Common sense

You've probably heard about the dangers of yo-yo dieting. Losing fat is a slow process with a max rate of 1-2 lbs per week. Any quicker and you're inevitably looking at water weight loss and/or muscle cannibalization. This is especially bad since it wrecks your metabolism and thus make it increasingly harder to lose any fat at all. Bottom line: slow and steady wins the race. Plan your weight loss effort in months, not weeks.

You also have to put in some time in the gym to keep the burn going. Weight training hikes the resting metabolism, which burns calories even as you sleep, while cardio is great for burning off extra chunks of calories a couple times a week, which helps attain the flat abs you want.

• Monday: Weight training, upper body
• Tuesday: Stairmaster, 45 minutes
• Wednesday: Rest
• Thursday: Weight training, legs and abs
• Friday: Swimming, 60 minutes
• Saturday: Spinning class
• Sunday: Rest

Finally, common sense goes a long way. Any conman promising amazing weight loss in a matter of weeks is full of it. Magic pills, celebrity-endorsed juice mixes with "negative calories" or anything else that sounds too good to be true, generally is. Likewise, if you try a diet that seems legit but it makes you feel like crap, it's obviously not for you -- just let it go and try something else in your quest for flat abs.

Once you have lost most of the fat covering the abs, you can shift your attention to shaping up the midsection muscles. This is great for posture, back safety and other areas not related to aesthetics, so think of it as an all-around good habit to give your abs at least one good workout per week.

• Straight crunches - two sets to failure
• Twisted crunches - two sets to failure
• The Plank - two sets to failure
• Rope crunches - two sets, 10-12 reps
• Ball toss - two sets to failure
• Oblique machine of choice - two sets, 10-12 reps

This quick routine is sure to leave a good burn and build a strong core in relatively short order. Training obliques in particular can help visually "tighten up" the waist by acting as the body's own girdle, just don't overdo it to the point where they get too bulky and take away from the flat abs you've worked so hard for. Good luck!

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• Category:Abs and Core Workouts