A toned tummy is a hard thing to attain but not impossible, if you know the right moves. Sadly, it takes more than just sit-ups to pull off the look, but once you start working towards it, the pay off is worth it.
Dave Kyle, head trainer of Les Mills which specialises in burning body fat and group fitness, gives his top tips on how to uncover and tone your abs.
Eat right
Diet is just as important as exercising when it comes to achieving a flat tummy. To be able to show off your abs you will first need to get rid of the belly fat that hides them. You should start changing your diet by eating mostly unprocessed foods that have high nutrition vale instead of refined carbs and unhealthy fats.
Your meals should be as unprocessed and healthy as possible, and should always include some of the powerhouse foods that pack in the nutrients, including fruits and vegetables, almonds, beans, greens, eggs, lean meats, whole grains and berries.
Anaerobic not aerobic exercise is key
If you want a flat, toned tummy then you should incorporate anaerobic exercise into your weekly routine. A great way to do this is to try workouts which incorporate High Intensity Interval Training.
Studies have shown that this interval training is an ideal way to increase fitness, build muscle and help lose fat by pushing the line between aerobic and anaerobic energy. It provides both cardiovascular exercise and strength training by giving the body time to recover and push harder (expend more effort) for each exercise performed.
Due to the increase in workload from the intensity of the exercises, workouts burn more calories than traditional aerobic activity’s like running, cycling or Zumba.
Don’t just do crunches
To get a nice flat toned tummy, you don’t have to spend hours only doing crunches and sit ups. Your abdominals are essential for balance, posture and flexibility and are utilised in all forms of exercise including weight lifting and Yoga.
There are many exercises which can easily be performed either in the gym or at home. The list below are great at targeting fat loss and toning abdominals so that you can achieve that perfectly flat tummy.
V-Ups
Targets: Upper abdominals
Lie on your back, with your legs and arms extended. Keeping your knees and elbows locked, simultaneously raise your upper body while trying to touch your fingers to your toes.
Flutter Kicks
Targets: Lower abdominals
Lie face up on the floor with your legs extended, toes pointed and hands tucked underneath your glutes to support your lower back. Lift both legs off the floor a few inches and alternately kick the legs up and down.
Russian Twist
Targets: Obliques
Sit on the floor, knees bent, feet flat. Hold your arms straight out in front of your chest, with your palms facing down. Lean back so that your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse your movement and twist all the way back to the left as far as you can.
Front Plank
Targets: Stability
Lie prone on the floor with feet together and forearms on ground. Draw abs in and tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked and black flat.
Bicycle Kicks
Targets: Stability
Lie on your back with your legs extended and your hands placed across your chest. Pull your right knee in toward your chest while twisting the left shoulder toward your right knee. Return to the starting position and repeat with other knee and elbow.
Complete 15 reps of each exercise with a 30 second rest in-between sets and repeat. Do the routine three times a week, and you'll see results in about 6 weeks.