Flat Abs Fitness Programs   Exercise and Diet Routines for Men and Women

My birthday party is in about 10 days, and I’m wearing a bikini. I’m inviting boys, so I want to look good. BUT- I don’t have flat abs. The bikini is cute, but I want to look great. I now confidence is key, but what kind of tips can you give me to give the illusion of not having a mini muffin-top?

Wear a tankini instead

I am looking for something to jumpstart my weight loss. I have been on weight watchers for a long time and I exercise, but I seem to be at a standstill. Has anyone tried the abs diet for women? Any feedback is appreciated. Thanks!

3 easy exercises.

1. walk for 1 hour a day( u can burn about400-500 calories)
2. Get A jump rope ( u can burn 100 calories every 10 minute u do best cardio work out)
3. Get a bike n ride ( u can burn 500-600 calorie in a hour)

GL!!! this is my exercise plan!!!

If I do the 8 minute abs workout, in how long should I see results? I am fairly skinny so there isn’t much fat to lose. Thank you.

pretty fast.

im getting abs myself. haha im tired of my lil belli skin fat.

although i must say i didnt to the 8 min work out thing.

i did it the old fashioned way, CURL UPS. im getting good results with only like a month of having 50 curl ups every day.

Does anybody know the best abs workout?

Sit ups? Seriously? **** that noise.

Do cable crunches, proven to by FAR the best work out because of weighted resistance. You wouldn’t want to work out your arms with a empty barbell and do 50 reps would you? Well neither should your abs. Lift heavy or go home.

its called the Contour and i was wondering if anyone on here as heard of it and or tried it is it good or is it a waste of time and effort and money? its website is trycontour.com its like a bet tht mkes u lose inches weight and get abs help 5 stars to best answer!

if you have to pay money for a workout it is not worth it.

look up these exercises: "the bicycle" and "the plank"

I see teenagers and girls in their 20′s and even 30′s who main a flat stomach. I am a 17 year old guy and was just wondering about this. Do they drink a sheit load of water? Do they barely eat anything? Some of the girls I’ve met who have flat tight stomachs and who are not skinny but average everywhere else, say they never work out. Is there metabolism so fast that whatever they eat gets used really quick? I am just wondering how do they do it.

Eat healthier and cut down on junk food, such as replacing potato chips and chocolate with fruit. You’ll see a world of difference.
Watch how many soft drinks you consume. Consider flavored water as an alternative if you must.
Do aerobic exercise daily at a 30 minute minimum and include 1-2 day(s) rest break each week. Anything that brings your heart rate up. Take up dancing, running,, tae-bo. (Power walking will only build your legs.)
Eat lots of lean protein (like beans and nuts – have some meat, it is rather good for you as long as you do not eat the fat!), fruits and dark vegetables, and whole wheat breads and grains. They keep you fuller longer than white breads like in cakes, cookies, and sweets. Also, stay away from dairy products.
To better work the entire abdominal region, vary your exercises: crunches work the upper abdomen; leg raises work the lower abdomen; side bends work the obliques (also known as love handles).
It is better to aim at burning fat altogether since it is impossible to spot train. And sure, you can do 100 daily crunches. But if you’ve got a layer of fat covering up your ab work, then what’s the point? You need to burn the stomach fat to see the changes.
Consider some form of an-aerobic exercise, as well. Some simple resistance training, or light weight lifting, will not only help you burn fat more efficiently, but tone up the rest of your body as well.
Raising your metabolic rate is crucial. The higher your metabolic rate, the more energy (and thus fat) you’ll burn even when you aren’t doing anything. Try compound exercises like deadlifts with heavier weights. See "How to Do a Deadlift" for more information.
To increase your metabolic rate, increase the frequency of your meals to 6-8 times a day. Every 2 to 3 hours injest a small meal. This increased frequency, will put your metabolisim into overdrive. WARNING do not over-eat… small meals only. For greatest effect only eat carbohydrates before 2pm, from then on, only proteins.
Do crunches every day. You must be consistant or else it won’t work. The only person holding you back from your dream stomach is you!
Do a lot of cardio , good luck !!!!!!!!!!!!!!

My upper abs are toned and flat, but i still have a lack of muscle around my stomach and belly button. What exercises can I do to tone up the rest of my stomach? Please give me detailed help if you can.

On your back,lift both legs up and slowly lower them and hold parallel to the ground while counting to 5. repeat and as you get stronger lengthen the count

I need to eat lunch tomorrow, but make sure I have a flat tummy at night. Its flat, but as soon as I eat it sticks out. Is there a food I can eat for lunch that wouldnt do this??? Thanks!

eat a subway sandwich or something light like a salad with some grilled chicken. your stomach shouldn’t be bloated in a few hours after you eat as long as the food doesn’t contain a lot of sodium. I would definately stay away from anything processed like fast foods, soups, salty crackers, chips, frozen meals, etc. And be sure to drink water and not soda throughout the day.

I am willing to excersize and diet. I need to shed a few pounds as is and am VERY out of shape to any suggestions on a kind of workout to help with that as week as good. My body is not super thin but its iffy but my abs and stomach are really flabby and gross. Help?

By the way im also a teenage girl so keep that in mind with any workout tips.

For exercise: try 30-45 minutes of cardio and then do strengthening exercises for 30 min at least 5 times a week. I suggest a Swiss ball to do ab workouts and other exercises. It works many groups of muscles at the same time and helps to improve balance. And believe it or not, fast walking is really good cardio (if you hate running like I do…). You need to do cardio for at least 30 min to start shedding the fat, but 30 min is still good for your heart and burning cals). Just keep your heart rate up!!!
For Diet: try a balanced diet keeping calories at about 1500. Eat a LOT of veggies! Fruit is good because of the fiber and vitamin but it is made of fructose (a sugar more readily made into fat). Try whole-wheat carbs (each serving must have 3g of fiber or more), lean meat (only 4 oz a day cause any more turns into fat in girls), and lean dairy products (Dannon Light n’ fit yogurt is really good).
To help monitor everything, both diet and exercise, try a website like SparkPeople.com. It’s free, offers diet tracking, has workout regimens, and lots of support.
Good luck!

What are the most effective ab exercises for your lower abs? What are the best/ most effective lower ab exercises?

You can find some here:

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals