How can i make my stomach flat & Have nice abs Plz help me what exercises & diet ?

Answer 1

The abs are made up of several muscles that extend from the middle of your abdomen to the outsides of your torso. Although there are many different exercises that can tone your abs, I recommend one that both stretches and works outs your mid-section at the same time (i.e. leg lifts, flutter kicks, V-ups). I can't guarantee that these exercises will give you the ripped abs of a body builder, but they will strengthen and add a nice tone to your stomach. As for the diet, just make sure that you burn off an adequate amount of calories. Depending on your daily intake, you should do enough exercise to burn off more fat than you are putting on. I also recommend that you stick some cardio (swimming, biking, outdoor running) into your workout regimen as well. This will help you burn off some extra calories and will also strengthen your core (stomach, back) and allow you to achieve and maintain a better tone. Hope this helps.

Answer 2

First of all, you can't see your abs, sculpted or no, until you loose fat. Fat is burned by cardio excercise, such as running. Add running three times a week for a half hour. Also, start an ab toning regiment. Do 20 center, and then 20 side crunches (20 each side). Do leg lifts, and the backless chair. Slowly increase duration or number of crunches. So, by the time you loose the fat, your abs will be fierce!

Answer 3

Want to make your stomach flat & have nice abs? Get rid of sugar, flour, salt and dairy for 3 weeks and you will lose at least 10 lbs fast. Also do not eat fruits for the first 7 days.

Answer 4

You can't spot reduce. You'll need to lose overall body fat.

There is no magic weight-loss pill, supplement, fad diet, or juice. The ONLY way to lose weight is to consume less calories than you burn. Brad Pitt didn’t get buff for Fight Club by drinking green tea, and you won’t either.

Hoodia, on the other hand, has been scientifically proven to reduce hunger. The problem with hoodia is that it is not regulated by the FDA, and studies have indicated that most products claiming to contain hoodia actually have little, if any, pure African hoodia. Those products that did contain hoodia were inconsistent from one capsule to the next. I have found two brands that seem to be consistent and effective, Relacore and PowerNutra.

Exercise doesn’t mean you have to join a gym or go to an aerobics class, although I would highly recommend it. To burn fat, you should exercise at a moderate pace for at least thirty minutes. A moderate pace is one in which your heart rate is elevated but you’re not so winded that you can’t carry on a normal conversation. That is the mode in which your body burns fat stores. High heart-rate cardio work tells your body to burn glycogen and store the fat for later—you don’t want that.

Walk for 30 minutes every day including weekends, Mondays, and Fridays. Do at least 30 minutes of weight training each week. Do 60 minutes of additional, higher intensity cardio each week. You don’t need additional equipment—infomercial products like the Ab Lounger, Sauna Belt, etc. are all worthless gimmicks so don’t waste your money.

Eat breakfast, and eat five small meals per day instead of three big meals. Don’t starve yourself during the day—many low-calorie diets fail because when you go hungry, your body switches to “famine mode” and stores fat for the coming drought. On the other hand, if you don't wake up ravenous, then you ate too much the day before. Stop eating at least two hours before you go to bed.

Cut back on the foods you eat with high fat and high sugar content. Eat only single servings (read the label) with less than 3 grams trans fat and 3 grams sugars. Your primary source of sustenance should be grilled boneless skinless chicken breasts and canned tuna (in water, not oil). No dairy (except low fat cottage cheese occasionally); no processed meats; no heavy sauces; no chips, cookies, sodas, breads, etc.

Another trick I’ve learned about reducing calories is to “clean the pipes”. You can do this by eating more raw vegetables and fresh fruit. You can also streamline the process with fiber supplements. I like Metamucil and Dr. Schulze Intestinal Formula.

Other than a daily multi-vitamin like Centrum Advanced Formula, the only other supplement recommended is an Omega-3 fish oil capsule like Carlson Laboratories Super Omega-3 Fish Oils. Omega-3 is a vital fatty acid that our bodies don’t produce. Omega-3 benefits are wide-ranging and proven by clinical studies. From heart health to depression treatment to pregnancy health, Omega-3 benefits are too good to ignore if you are interested in health.

Answer 5

Do crunches and leg raises 4 sets - 25 repetitions each set. don't eat food rich in carbo and fats. Only lean meat, vegetables and fruits. in no time you'll have a good abs..

Answer 6

Leg raise.Don't eat anything fatty.Drink black coffee without sugar.it burns fat.my bro is a bodybuilder,so i know some of it.=) hope it helps.

Answer 7

buy a abdoer buy hjophn adboer.