Toning Your Abs

A two-pronged approach is by far the best for toning your abs. On one hand, you will need a generalized exercise program to increase your fitness, heighten your metabolism and burn excess fat. Specifically, you will need to target the abdominal muscles that give you that lean, toned look. Secondly, you will need a diet that supports muscle growth and minimize your fat intake. With the right exercise and diet combined, you will achieve the desired results in no time!

Resistance training is more effective than aerobic exercise for toning your abs. Many people shy away from strength training because they want to “tone, not build”. In reality, toning your abs is just as much about building muscle as it is about becoming lean. The effects of weight training last longer and your body will not need to convert precious muscle mass into energy. This does not mean you should avoid running or other aerobic activities, just that you should concentrate more on a resistance-based workout when toning your abs.

In general, the principle is that a greater number of repetitions and lower resistance tones, while fewer repetitions at higher resistance builds. It is generally better to do a few high-intensity, short interval workouts. You will not burn as many calories as you would in a long, steady workout, but you will keep burning fat while your muscles recover long after your workout is complete.

You might also need to vary between a few different exercises that target the same muscle. Some exercises work better for toning your abs than others. Crunches are perfect for working the rectus abdominis – the abdominal muscle that creates the six-pack – but will not slim down your waist or give you the desired washboard look. In order to tone the less visible muscles that shape your stomach, you will need to target the transverse abdominis and internal obliques as well. Doing a variety of exercises that target different areas of your stomach will ensure that you are not overdeveloped in one place and underdeveloped in another.

The goal is to exercise the upper and lower abs, obliques and transverse abdominis, while also strengthening your lower back. All of these play a role in getting your midsection into shape.

The traditional crunch is very effective for the upper abs, and the lower abs can be targeted with the reverse crunch or leg-lifts. To work the transverse abdominis, do negative crunches (lowering yourself from a sit-up position) and the vacuum exercise in standing, sitting or bridge positions. When toning your abs, complement these exercises with back extensions and superman lifts for a well-rounded workout. You should do the two to three times a week, and allow your abs time to recover in between.

Building muscle is a big part of the process of toning your abs, but you have to manage your body fat as well. It is impossible to target your stomach area in the hope that it will become flatter if you don’t reduce your fat intake at the same time. Ensure that you are consuming less fat and a greater percentage of high-quality proteins through lean meat, fish and eggs. Protein builds muscle and will also help your muscles recover faster after a workout.

Most diets have more negative results than positives ones, or can only be maintained for a short period time in practical terms. While toning your abs, you will be trying to build muscle mass, and high-intensity workouts will probably leave you hungrier than before. Break your meals down into five or six evenly-sized, low-fat portions per day. This will sustain you for longer and keep up muscle regeneration, a process that burns calories and reduces fat. More muscle means less stored fat and, eventually, tighter abs. Remember, a lean body is a toned body!