How to Get Flat Abs in 1 Week

Tips For You

1. CARDIOVASCULAR EXERCISES - Do cardiovascular exercises everyday. Exercise a minimum of one hour per day and up to two hours per day. Walking, hiking, jogging, swimming, skiing, tennis, volleyball and other physical sports are all great forms of cardiovascular exercises. Put it on your daily schedule and exercise every day. Keep yourself motivated by taking a friend or your kids with you on a daily walk. Walk after heavy meals.
2. TARGETED EXERCISES - Do exercises everyday that target your abs. Sit ups, crunches, double crunches, reverse crunches and planks will target your abs. You can also tighten your abs periodically throughout your day to help burn more calories. Abdominal exercises can be done everyday. They are not like other muscles that need to rest a day in between exercises. Doing abdominal exercises are crucial to get flat abs in 1 week. Don't give up, it is worth it.
3. WEIGHT TRAINING - Do weight training exercises every other day. Weight training exercises will build muscles which will burn more fat everyday even when you are sleeping. You can lift weights everyday, but you will need to rotate which muscles you are working on. Do not do arms, legs, or back exercises two days in a row. Building muscle will help you to get the flat abs that you have dreamed of.
4. EAT A HEALTHY DIET - Eat a healthy diet everyday. Eat every two hours to keep your metabolism high and your body burning fat. Each meal should be made of natural products, not packaged overly processed foods. Eat high amounts of vegetables. Each meal should consist of 50% vegetables, 25% lean meat (low in saturated fats) and 25% whole grains. For snacks in between meals, you should eat healthy such as fruit, vegetables, turkey, nuts, seeds, yogurt and whole grains.
5. AVOID BAD FOODS - Cut out all fast food and processed foods. Read all labels to make sure that you are not consuming high fructose corn syrup or hydrogenated oils.

If you need extra help with those flat abs, look in the Resources section below. Knowing how to get flat abs in 1 week will help to get you healthy fast.

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Ways for Teens to Get Flat Abs

Forget the workout DVDs you rented, the personal trainer you hired, the brand new ab machine you bought and the guy in the ab-roller commercials. Once you start eating and exercising right, flattening your abdomen will be no problem. The problem most people face while trying to get that six-pack is that the exercises they perform don’t focus on all the muscles in the abdomen. You need to do exercises that work each part of your abdomen, fit in some cardiovascular training and eat well.

Eat Right

First things first—avoid fast food. While the occasional trip to Subway is OK, burgers and fries are big no-no’s. Try to eliminate red meat entirely and replace it with sources of lean protein. Lean protein helps speed up your metabolism and helps you lose weight; chicken and fish are great sources. Eat lean proteins with every meal, but limit sushi and other fish to once a week to reduce your mercury intake. Next, don't skip breakfast. When you do, you probably tend to overeat by the time afternoon rolls around because you’re so hungry. You also want to make sure you get plenty of fruits, vegetables, fiber, whole grains and good carbohydrates mixed in, and drink at least eight glasses of water a day.

Exercising the Middle and Upper Abdomen

When most people start doing crunches or using ab machines, they're usually working the middle and upper abdomen. A core exercise for these areas is the abdominal butt raise. Get into a push-up position. Instead of using your hands for support, use your elbows and forearms. Hold this position for 30 seconds, then take a one-minute break. Repeat the process three to four times, and increase the time you hold the position over time. Once you've mastered this, get into the same position, lift your butt in the air, putting pressure on your abs, and then return to the starting position. Begin by doing three reps of 10 and increase the number of sets as you become stronger.

Exercising the Lower Abdomen

The lower abdomen is probably the hardest part to work, because traditional ab exercises don't target those muscles. Use a series of exercises called abdominal flutter kicks to firm this area. Lay on your back with your legs fully extended in front of you and your arms by your sides. Lift your feet 6 inches off the ground and hold that position for 30 seconds, then rest for a minute. Repeat this three to four times a day and increase the time you hold the pose as you become stronger. After you've mastered that, try this exercise. In the same position, lift your feet 6 inches off the ground—this is the starting position. Slowly lift your legs up as high as you can and hold them there for one second, then return to your starting position. Do three sets of five and increase reps as you get more comfortable. Now you're ready for actual scissor kicks. Get in the starting position-—feet 6 inches off the ground—and begin to perform small, rapid, back-and-forth scissor kicks with your legs. Use your midsection, or core, to control your movements. Do this for 15 seconds and increase the time as you get more comfortable.

Exercising the Obliques

Your obliques make up the side muscles of your abdomen and are often the most forgotten part when people are working on a six-pack. Do finger-to-heel oblique touches to target these areas. Lay down on the floor in the position of a crunch, but keep your arms by your sides. Move one of your hands to touch your heel on the same side. Come back to the starting position and repeat on the other side. Make sure your back stays flat on the ground and that you mimic the motion of a crunch—except sideways.

Cardio Exercises

The best cardiovascular exercises to flatten your abs involve interval training. This is advanced cardio exercise, so you might have to work your way up to this level. Interval exercising consists of alternating between running at full speed and jogging or walking. Start by loosening up by walking or jogging for five minutes. To perform the interval training, start jogging at a steady pace for about a minute. Then you’ll sprint for about 30 seconds, then go back to jogging for a minute before you sprint for another 30 seconds. If you can’t sprint for 30 seconds, try 10 seconds and work your way up. And if you don’t have the energy to jog, walk for a minute until you work up to jogging. Do this for about 20 to 45 minutes a day, and you’ll see your abdominal fat simply melt away.

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Unusual Tips to Lose Stomach Fat & Get Flat Abs

Food and Drinks that Boost Metabolism

• The antioxidants in green tea have been found to reduce amounts of the body's fat absorption while stimulating metabolism. Drinking green tea every day can boost your metabolism. Chocolate also has metabolism-boosting antioxidants. Sprinkle cinnamon on your food whenever you have the opportunity, since it's been found to reduce blood glucose. If you like spicy foods, you're in luck. Eating hot peppers, as well as the spice turmeric, boosts your metabolism, and the spiciness can cause you to eat more slowly, helping you control how much you eat.

Eat to Curb Hunger

• Replace starchy carbohydrates with foods high in fiber because they make you feel fuller with fewer calories. High-fiber foods also take longer to digest and burn more calories in the digestion process. Try replacing your usual breakfast cereal with bran. Snack on cucumbers and celery. They're filling, hydrating and extremely low in calories. Also, choose legumes over meat as your meal's protein if you want to lower your cholesterol and lose weight. Legumes make you feel more full because they're high in fiber, and their effect on regulating your blood sugar helps you curb hunger for a longer period.

Exercise in Intervals

• You can't spot-reduce or do an exercise to reduce stomach fat alone; you have to lose fat all over to lose inches off your waist. If you're looking for the most effective, time-saving exercise for fat loss, include bursts of high-intensity intervals in your cardio exercise activity, such as running or cycling. You'll burn more calories and release more fat-burning hormones, according to physiologist Jason Talanian, PhD. Also, you'll have a longer "after-burn" period by including high-intensity intervals that really challenge your muscles, so you benefit from a metabolism boost hours after your workout.

Do Ab Exercises that Recruit More Muscle

• Ab exercises strengthen your abs so flat muscles grow beneath the stomach fat as you lose it. The Pilates roll-up is 30 percent more effective than crunches in giving you a six-pack since it's a wider motion range. The abdominal hold is also a more effective exercise in training your abs because it uses your lower body rather than your upper body as resistance, causing you to recruit your lower abs as well as your upper abs and giving you more weight resistance to challenge your muscles. To do it, sit on a chair with your hands on the edge, fingers facing forward. Pull in your abs and lift your body off the chair so your feet are 3 inches above the floor. Hold as long as you can and repeat. By working your arms and legs as well, this exercise burns more fat than the typical ab exercise.

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How to Get Flat Abs After Pregnancy

Pregnancy and childbirth are amazing. There is nothing more spectacular and magical than bringing a baby into this world. After childbirth, however, a woman's body has to find its shape once again. For most women, the first pregnancy isn't so bad. Tummies typically bounce back to normal after six months or so. Subsequent pregnancies, however, seem to take a toll on womens' abs. Just like a balloon, if you inflate and deflate it more than one time, it begins to lose some elasticity. Although it is not necessary to get your belly back to its pre-pregnancy state, many women long for flat abs once again.

Tips For You

1. Eat lots of fruits and vegetables. When you sit down to a meal, be sure to eat a piece of wet fruit or a water-filled vegetable first. Fruits and vegetables such as apples, oranges, pears, cauliflower, brocoli, cucumbers and carrots work great. The water, and the food itself, will help to fill your stomach and make you eat less.
2. Walk and get your heart rate up for 20 minutes every day. You don't have to walk, but it is a good way to start exercising postpartum. The body's core needs time to strengthen before you begin strenuous workouts. Walking is wonderful for strengthening the core.
3. Lie on your back with your feet on the floor and knees bent. Place your right hand behind your head and lift your head a few inches. With your left hand, feel right above your belly button. After pregnancy there is a separation of the muscles. If you can feel more than one finger's width between these muscles, keep walking for two more weeks and check again. If you feel one or less finger's width between your muscles, go on to the next step.
4. Pull your abdominal muscles into your spine and hold for one second. You can do this while you eat breakfast, drive to work or watch television. Do 20 repetitions twice a day.
5. Lie on the floor. Place your hands behind your head. Lift your head and bend your knees. Touch the opposite knee to the opposite elbow and alternate the movement back and forth between elbows and knees.

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