.

Train for Flat Abs: Bicycle

You want four to eight key moves in each workout.
Be sure to target the upper and lower abs, the
oblique muscles along your sides, and the back.
The "bicycle" is one of the best. Lie on your back
and "pedal" in the air. aise one shoulder as if
trying to touch the opposite knee. epeat on the
opposite side for two sets of !" reps. #eep your
elbows back and your lower back on the floor.
Train for Flat Abs: Classic
Crunch
The crunch is a classic because it works. Lie on
your back, knees bent and feet flat on the floor.
$ut your hands behind your head, elbows facing
out. %ith your low back on the floor, use your ab
muscles to lift your upper body as far as you can.
&old the pose, then slowly return to the floor. 'o
three sets of !()!" reps. est for *( seconds in
between all ab e+ercises.
Train for Flat Abs: Reverse
Crunch
The reverse crunch targets the lower abs, which
are tough to tone. #eep your arms at your sides,
palms down. ,se the abs to lift the legs, bringing
the knees directly over the hips. -ontract the abs
further and raise your hips and lower back off the
mat, knees toward your face. &old briefly before
lowering back to the mat. 'on.t let your feet touch
the floor. 'o three sets of !()!" reps.
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Slideshow: The Best Flat Abs Moves for Men
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Train for Flat Abs: Wood Chop
Grab a dumbbell, medicine ball, or cable weight
system. Choose enough weight to work the
muscle to fatigue within 12 reps. Kneel on one
knee with the other foot forward. Use both hands
to lift the weight up over your shoulder, on the
footforward side. !on"t turn your torso. #lowly
lower the weight to opposite hip. $ead, hips, and
torso should face forward at all times. !o eight to
12 reps before switching sides.
Train for Flat Abs: Trunk
Rotations
Choose a medicine ball or dumbbell. %n a sitting
position, lean back slightly and engage the abs,
with your knees bent and heels touching the floor.
$old the weight close to your body and slowly
twist your torso to one side. &ause briefly before
rotating to the opposite side. Contract the abs
deeply as you twist. 'ork up to three sets of 12
reps.
Abs and Pecs: Dumbbell Fly
(o look good shirtless, you"ll want chiseled pecs
along with flat abs. $ere"s a move that targets both
areas. #it on a stability ball holding dumbbells.
'alk your feet forward and lie back until your head
and upper back rest on the ball. $old the
dumbbells directly above your elbows. (ighten the
abs and push the dumbbells straight up. #lowly
swing the arms out and in e)tended but not
locked. !o three sets of *12 reps.
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Abs and Back: Front Plank
As you build steely abs, it's important to be sure
your back keeps pace. The plank gets the job
done. Lie on your stomach with your forearms on
the floor. Keep the elbows bent and under your
shoulders. Use your core muscles to lift your torso
and thighs off the floor, tightly contracting your butt
and your abs. old for fi!e and work up to "# to $#
seconds before lowering to the floor. %o three
sets, resting &# to "# seconds in between. 'top
immediately if you feel any lower back pain.
Abs and Back: Bird-Dog
Kneel on your hands and knees with your fingers
facing forward. Tighten the core muscles and raise
the right leg until it is parallel with the floor, not
higher than the hip. At the same time, raise the left
arm until it is parallel to the floor. old briefly, then
lower to starting position and repeat on the other
side. (ne rep includes a full cycle of both sides.
%o three sets of )*+& reps.
Abs and Legs: Knee Tucks
This mo!e starts with your stomach on a stability
ball, hands and feet on the floor. ,ngage the abs.
-ow walk your hands forward until you form a rigid
plank, ankles resting on the ball. %on't let the low
back sag. 'lowly, tuck your knees into your chest.
old briefly, then slowly return to a plank position.
,.pect the ball to roll forward and back with your
mo!es.
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Abs and Butt: Glute Bridge
If you'd like your rear view to be as buff as your
abs, try this move for sculpting the gluteal
muscles. Lie on your back with your knees bent
and feet hip-width apart. Contract your abs and
glutes as you raise your hips off the ground. Press
your heels into the floor and avoid arching your
back. Inhale and slowly lower yourself to the
ground. epeat for !" to !# reps.
Abs and Butt: Frankensteins
$tand with your arms at your sides, feet hip-width
apart. %ighten your abs and raise your right knee
up toward your chest. &eeping the knee high, try
to cross your right leg over the left. 'void rotating
the left hip. (ow bring your right leg back toward
the right side of the room, opening the right hip.
eturn to starting position. )o five to !* reps on
each side.
Abs and Butt: Side Plank
$ide plank is a great way to work both the
obli+ues and glutes. Lie on your right side, placing
the right elbow on the floor directly under the
shoulder. &eep the legs straight, with the left leg
resting directly on top of the right. 's you contract
your waist and glutes, raise your hips and knees.
&eep the right foot in contact with the floor. ,old
for five to "* seconds. est for -* seconds and
repeat. %hen switch sides.
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Abs and Legs: Lunge
The lunge is a great multitasking move -- it targets
the abs, butt, quads, and hamstrings all at once.
With feet together, slowly lift the right leg and step
forward, placing your right foot firmly on the floor.
Lower the hips until your right thigh is parallel with
the floor. Make sure your knee doesnt push
forward in front of your toes. !lowly return to
standing. "im for eight to #$ reps and repeat on
the other side.
Creating an Ab Routine That
Works
%or best results, do a targeted ab routine two or
three times per week, resting at least one full day
between workouts. &on't try to do all the moves in
this slideshow in one workout. (ick four to eight
moves for each session, and spread the work
across different muscle groups. To keep your
muscles challenged, mi) up the moves every few
days or weeks. *f you're +, or older or have a
medical condition, check with your doctor first.
Cardio for Flat Abs
*f you cant see your abs for your belly, you need
more than a ab workout. "im for -. to /. minutes
of moderate-intensity cardio on most days of the
week. 0runched for time1 !witch to vigorous
aerobic activity -- for 2, minutes each week.
3esides burning fat, regular cardio protects
against heart disease, depression, and certain
types of cancer.
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Food for Flat Abs: Lean Meat
To trim enough belly fat to reveal your developing
abs, you'll probably need to cut back on calories.
But that doesn't mean giving up red meat. Lean
cuts of pork, lamb, or beef are loaded with protein
to help you stay full longer. A healthy portion is
about the size of your fist.
Food for Flat Abs: Whole Grains
There's good evidence that swapping refined
grains for whole grains. The fiber in whole grains
helps you have a healthy body weight. et more
whole grains by stirring shredded wheat into your
favorite cereal, by making your sandwiches with
whole!grain bread, or by ordering your sushi with
brown rice.
Food for Flat Abs: Greek Yogurt
"n a study in the International Journal of Obesity,
dieters who ate nonfat yogurt lost almost twice as
much belly fat as those who didn't eat yogurt. "f
you find ordinary yogurt isn't a satisfying snack, try
the reek variety !! it#s thicker and has more
protein.
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Food for Flat Abs: Good Fats
Fat is not off the menu when youre trying to lose
weight. You need some fat to help you build
muscles. Just make sure its the right kind.
Sources of good fats include avocado, nuts, olive
oil, and fatty fish, such as salmon.
Food for Flat Abs: Fruits, Veggies
Fruits and vegetables should take up half your
plate. Aim for a wide range of colors to nourish
your body with an assortment of plantbased
nutrients. !hese phytochemicals are good for your
heart and fight some types of cancer. "lus, filling
up on veggies will help you cut back on higher
calorie foods.
Supplements for Flat Abs
#ho wouldn$t love a pill that delivers ripped abs%
&efore you buy, do your research. 'ne
supplement that does show promise is con(ugated
linoleic acid )*+A,. *+A may help reduce body fat,
build muscle, and reduce hunger. *affeine may
help boost the body$s ability to burn fat and
improve e-ercise performance. .reen coffee
supplements may help too. /f you take any
medicine or have a medical condition, check with
your doctor before taking any supplements.
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