Flatten tone your abs quickly | Flattening lower ab

Flatten tone your abs quickly:

Toning abs quickly is not easy, especially if you are overweight. Most people think that by doing sit ups every day they will somehow magically get toned abs.

This is not true at all. The only way to quickly tone your abs is by eating right, doing cardio exrcises and lifting weights. Before you even begin to think about an exercise program you will need to plan your diet.

Get rid of all junk food. Avoid sugar and fatty foods as well as those high in simple carbohydrates. Make sure you get enough protein so your muscles can grow. High protein foods include fish, cheese, meat, milk and eggs.

In order to burn fat and get a toned stomach you will need to do cardio execises at least 5 times a week. Try to pick an activity that you enjoy. Things like swimming, jogging and even dancing are all great.

Working out with weights will also help you get toned abs. Bigger and stronger muscles have the added benefit of actually burning a lot of calories even while you rest.

Flattening lower ab

Step 1
You will be doing bench crunches. You can start with one set of 20 reps and work up to 3 sets of 20 reps.


Step 2
Sit on the edge of a bench and lean backwards at a 45-degree angle.


Step 3
Put your hands behind you and grip the bench for support as you lean back.

Step 4
Extend your legs straight out in front of you, but do not lower them below your hip level.

Step 5
Bend your knees into your chest and then extend them out again. One rep equals extending your legs and bending them back into your chest again.

Step 6
Skip a day between repeating exercises for the abs.

Flexibility exercises

This compilation of flexibility exercises targets all the major muscle groups.
Stretching should form a fundamental part of any exercise program and not just as part of the warm up...
In fact recent research suggests that static stretching may not be beneficial before training or athletic performance. Dynamic stretching seems to be more appropriate as part of the warm up.
If you're not sure what the difference is between various types of stretching see the main flexibility training section for more details.

Here are some general guidelines to bear in mind when following a flexibility program...

You should be thoroughly warmed up before performing these exercises

* Stretch to just before the point of discomfort
* The feeling of tightness should diminish as you hold the stretch
* Breath out into the stretch. Avoid breath holding
* Hold each stretch for 10-30 seconds
* If tightness intensifies or you feel pain stop the stretch
* Shake out limbs between stretches
* Complete 2-3 stretches before moving onto the next exercise

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