Flat Abs

Flat abs
Flat abs

You can work out till you drop, but you will not get flat abs until you lose the layer of fat in front of the abdominal muscles. Here are some tips to losing the fat that forms around you mid-section. Break up the fat to flush it out by taking garlic everyday. Eat plenty of fresh fruit and vegetables designed to burn fat.

Here are some of the best fat burning foods:
apples, bananas, beans (all varieties, bread, broccoli, cabbage, celery, citrus fruits, corn, including air popped popcorn, cranberries, frozen low fat waffles and pancakes, grains and grain products, grapes, jam (sugar free low cal only, leeks, lettuce, melon, mushrooms, pasta (low fat preferably whole grain, pears, peppers, pineapple, potatoes, root vegetables, spinach, tomatoes, zucchini

The best way to tighten and tone your abs is to sit in a chair and pull in your stomach as if you were trying to suck in your stomach to do up a very tight pair of jeans. Now hold it for 10 seconds and repeat several times. Do this throughout the day and you’ll see fast results.

Correct posture really can improve the way your stomach looks. Always remember to stand up straight, put your shoulders back, and tuck in your abdomen and buttocks.
Keep this in mind while doing the following exercises

Move slowly. To make sure you are moving slowly, count to four as you contract and count to four again as you release. If you move slowly, you will find that you do not need to do countless repetitions to see results.
Start with 8 to 12 repetitions per exercise. Build up to 12 to 15 repetitions for one to three sets.

Start the movement by contracting the muscle BEFORE lifting any of the limbs.

Cycling
Lie on your back. Put your hands beneath your buttocks and bend both knees up to your chest. Extend one leg straight up towards the ceiling. As you bend it with a pedaling motion, extend the other. Repeat up to 20 times. Do not attempt this exercise if you suffer from back pain.

Knee ups:
Sit on the edge of a bench, grasping on the sides of the bench with your hands to maintain steady balance. With your legs extended outward, slowly pull your knees into your chest, squeezing the abdominal muscles during the contraction.

Hold this position for two seconds and then slowly extend your legs before repeating the motion. Try to keep from rocking and bouncing. Do 3 sets of 25 reps for this exercise.

Side Sit-ups
Sit on the floor with legs spread (wider is easier, narrow is difficult). Lace your fingers behind your head, and keep your back straight. Tip to the right, allowing your right elbow to touch the floor. Keep those elbows drawn back. Straighten your
back and tip to the left. Back and forth. Do three sets of 12 to 15 repetitions.

Crunches
Lay down on a mat on the floor, bending your knees slightly so your feet are flat on the floor. Curling your hands behind your head, slowly lift your shoulders off the mat, squeezing your abdominal muscles with each raise.
Be sure not pull your neck upwards; rather make it a natural, smooth-flowing motion. Lift only your shoulder blades off the mat and hold that position for a span of two seconds before slowly releasing the shoulders back to the mat.
Be sure not to let your shoulders completely rest on the mat before beginning your next repetition. Do three sets of 30 reps, taking only a few seconds of rest between sets.

Knee Raises
Sit on the edge of a bench, grasping on the sides of the bench with your hands to maintain steady balance. With your legs extended outward, slowly pull your knees into your chest, squeezing the abdominal muscles during the contraction.
Hold this position for two seconds and then slowly extend your legs before repeating the motion. Try to keep the rocking and bouncing at a minimum. Do 3 sets of 25 reps for this exercise.

Desk Abs Workout
If you sit at a desk all day, or sit behind the wheel, Tensing your abs are a simple and effective way of working while at work, Do in intervals of 4 to 5 minutes, 9 to 10 times a day.
No Hands Push up
Laying face-down with arms extended above the head, lift chest and lower rib cage off floor. You may wish to have a partner hold down your feet. Start with 10- 15 reps an work up 50 reps.

Curl
Sit on the floor with legs spread (wider is easier, narrow is difficult). Lace your fingers behind your head, and keep your back straight. Tip to the right, allowing your right elbow to touch the floor. Keep those elbows drawn back. Straighten your back and tip to the left. Back and forth. Do 3 sets of 12 to 15 repetitions.