How to Get Flat Abs & Tight Legs

You can get flat abs and tight legs by following a proper diet and exercise regimen. While people believe that the secret to flat abs is endless crunches, abdominal definition has more to do with low body fat. No matter how muscular your abs are, you'll never see them if they're covered in a layer of fat. Achieving tight legs also requires reducing your body fat so you can see the muscle definition, but you'll also need to focus on more lower body exercises as well.

Instructions

Flat Abs

• 1

  Begin a gradual diet. You will need to consume fewer calories so you can get rid of some of the fat covering your abdominal muscles.

• 2

  Tweak what you are eating. Choose healthier, fresher foods. Processed foods and sugar not only contain extra calories but also add to abdominal fat. Salt, meanwhile, will bloat you and keep your abs hidden.

• 3

  Avoid alcohol because this can slow down your body's ability to burn fat.

• 4

  Stay clear of stress and sleep at least seven to eight hours per night. Studies show people who have high stress or suffer from lack of sleep also are more prone to be overweight.

• 5

  Exercise daily. Your workouts should consist of cardio to burn fat and resistance training to build muscle. Muscle is more metabolically active than fat and will help you burn even more calories, even when you are at rest.

• 6

  Choose exercises that work all of your abdominal muscles.

  Choose abdominal exercises that work all of your abdominal muscles. Train your abs the same way you train all your other muscles; leave at least 48 hours between workouts so that your muscles have enough time to recover.

Tight Legs

• 7

  Refine your diet to reduce your body fat, including that in your lower body.

• 8

  Jogging works all of the muscles in your lower body and burns a high number of calories.

  Choose cardio that focuses stress on the lower body. Replace cycling with jogging on stair climbing, which work your leg and glute muscles while they reduce fat.

• 9

  Add resistance training to every workout. Your leg and glute muscles are some of the largest in your body and need to be challenged to grow. Choose exercises for your quadriceps, hamstrings, glutes and calves that work all of your lower body muscles, such as lunges and squats, whenever you can. Leave at least 48 hours between workouts to allow your leg muscles to recover.

• 10

  Stretch after all of your workouts. Stretching will elongate your muscles, giving your legs a more toned look.

• 11

  Use firming gels that can reduce the appearance of cellulite or dimples in your upper legs.