How to Get Flatter Abs Fast

Obtaining the flat stomach and toned abs you've always desired is more than a case of performing a few crunches each day. Apart from choosing the right exercises to work your abs and core, you must also tailor your diet and lifestyle to help you reduce the fat around your stomach. Unfortunately, it is not possible to "spot reduce" --- a term used when attempting to lose weight from a specific area of the body. To shed that stubborn belly fat, you must reduce your total body fat.

Instructions

• 1

  Adjust your diet. Starving yourself is the worst thing to do when trying to lose weight. Your metabolic rate slows down, and what little food you do ingest, your body attempts to store as fat to combat the starvation. Eat small meals regularly throughout the day and drink plenty of water.

  Eat high-quality proteins to boost your metabolism and help repair and maintain those abdominal muscles. Foods such as egg whites, lean red meat and fish are great sources of protein and are low in calories and fat.

  Get your energy from complex carbohydrates such as brown rice, oats and whole-grain breads and cereals. Avoid processed foods and simple sugars found in cakes, cookies, sauces, jams and syrups.

  Eat plenty of fiber to keep your digestive system functioning and to promote efficient insulin response.

  Consume essential fatty acids, or "good fats," found in oily fish, nuts and seeds. These help process fats into a form that's easier to flush from your body.

• 2

  Strengthen your core (your inner abdominal muscles). Doing core exercises and thus strengthening your core muscles will help promote better posture and give your stomach the appearance of being "sucked in." Join a Pilates class or perform core exercises at home.

  To get started, try performing a plank at home every day. To perform a plank, lie face-down on the floor. Lift yourself up with your weight on your elbows directly below your head and your toes together with fully extended legs. Hold yourself in this position, keeping a straight line between your head and feet. Do not let your hips sink. Hold for 30 seconds to start and aim to build up to 60 seconds after several weeks. Stability-ball workouts are also great for working your core.

• 3

  Work out your abs. Crunches are an effective technique to strengthen and tone abs, but try to incorporate exercises that work your lower abdominal muscles and obliques, too. The abdominal muscles are a large muscle group and need to be stressed in its entirety when working out.

  Add side crunches and leg raises to your workout. To perform a side crunch, lie on your side and twist at the hips so your upper torso and both shoulders are flat on the floor. Crunch by contracting your obliques, bringing your chest toward your hip. Repeat 10 times on each side and build up to 20 repetitions.

  To perform leg raises, lie flat on your back with your legs fully extended. Lift your legs off the floor, keeping them straight, until they are at right angles to your torso. Slowly lower your legs without arching your lower back.

• 4

  Perform cardiovascular exercise. The U.S. Department of Health and Human Services recommends at least three sessions of prolonged physical activity (more than 30 minutes of sweat-inducing activity) every week. Try jogging or team sports to burn calories and shed that excess fat that's hiding your hard-earned abs.