Obtaining that six-pack is a challenge, but the end result is as rewarding as ever. It’s not only about exercise, but also includes healthy diet and lifestyle modifications. Lose abdominal fat and improve the appearance of your midsection by developing and toning the abdominal muscles, reducing caloric intake, increasing 24-hr metabolism, and burning calories through exercise. By combining interval training, weight training, aerobics, and a healthy diet will help you lose that unwanted fat and keep it off. By integrating all efforts together, it makes the process smoother and results are seen quicker.

As with any exercise regimen, start conservatively and progress gradually. These secrets that are about to be revealed to you will help you win that beach body you have been dreaming for.

Here are some exercises that will define your core by toning and strengthening, helping to build solid abdominal muscles:

Curl-Ups
This exercise builds the rectus abdominis muscles, also known as the six-pack muscle. You can also work the obliques by adding a twist to the movement.

Lie on your back on a mat with one knee bent and foot flat on the floor, with the other leg extended.
Beginners should place hands under the lower back and maintain a neutral spine, meaning don’t flatten your back to the mat.

Curl up as far as possible, contracting the rectus abdominis muscle, but not your neck and shoulder muscles. Make sure not to strain your neck or back.

As your fitness improves and you feel more comfortable progressing to the next stage, place arms folded over your chest when performing this exercise. Eventually, you want to place your hands lightly on your forehead or behind your head, once again careful not to pull your neck and head.

Begin with 5-10 curls and progress to multiple sets of 15-20. Try to perform three full sets of reps you feel most comfortable with. This exercise can hurt your back if done correctly, so be careful to not strain back.

Abdominal Hold
Find a sturdy chair or steps with four rises and sit tall, placing hands on the edge of the chair or steps pointing out towards your knees.

Tighten abs and bring your legs up 2 to 4 inches off the floor, raising your butt off the chair or steps.

Hold this position for as long as you can- try to aim for 5 to 10 seconds.

Lower yourself down to starting position and repeat.

Continue this exercise for 1 minute

Bird-Dog Exercise
The name sounds funky, but don’t let it deceive you. This exercise builds muscle endurance in the spinal extensors with assistance from other core muscles. Also helps balancing and stability, making you feel longer and steadier.

On a mat, begin on all fours aligning your knees under your hips and wrists under your shoulders.

Raise left arm to shoulder height and right leg to hip height, keeping your spine aligned. Do not raise either arm or leg above spine level (don’t arch your back).

Hold this position for 10-30 seconds, reaching forward with your fingers and back with your heels

Return to starting position and repeat, with right arm and left leg this time.

Do 15-20 reps, alternating sides.

Challenge yourself- touch elbow to opposite leg when pulling your arm and leg in.

These exercises combined with weight training and intensity training (cardio: jogging, running, elliptical, etc.) and a healthy diet will help speed up your metabolism, burning fat while you rest. Some extra tips:

Do aerobics at least 5 days a week for 30-90 minutes. Good exercises for abdominal fat loss include jogging, brisk walking, cycling, elliptical, high-intensity swimming. Try a spinning class with a buddy!

Interval training boosts fat loss in the midsection, while also improving fitness. This involves several intense exercises with short rest periods in between. Try some classes at a local gym, such as Boot Camp.  If not signed up for a fitness club, you can try “walk-back sprinting”, in which you sprint for a short distance (100-800 meters) and then turn around and walk back to starting point to do it all over again. Continue for half hour to an hour, depending on intensity and how much you can handle.

Be more active at home and work. Try to take the stairs, instead of elevator. Go for a brisk walk at lunchtime. Try home activities such as walking up and down the stairs, throw away the remote, walk the neighborhood or go for a jog. Don’t let yourself become a couch potato- active, active, active is the way to go!

Weight training helps build the major muscle groups, increase metabolic rate, and promote abdominal fat loss. Set a goal to train for 2-3 days a week, which will contribute to a sleek, sexy stomach.
Go out and try some of these exercises, either at home or at the gym. It is important to also alter your eating habits, limiting yours caloric intake, and try to eat 3-6 small meals per day. This way you won’t overeat and your body will have fuel to run on all day. Breakfast is the most important meal of the day, and don’t be afraid to fill up on your calories in the morning. This also helps prevent overeating or binge eating later on in the day. Keep it healthy and you are bound to see results as soon as a couple weeks!
Good luck and get that delicious core you have been dreaming of!

Adapted from FitnessRx Magazine, issue April 2009 and www.fitnessmagazine.com, “Our Top 10 Abs Exercises”