Help / Advice – Going About A Routine To Flatten And Harden My Stomach.?
I don’t just want a flat stomach like most women, but i’d like to get it hard as well and really work it.
Id love to know exactly what type of exercises I should be doing on it, how many (reps, etc) and how often! since I’m hopeless.
I do have some fat, and im working on getting rid of it with exercise…. so should I start toning now? or wait until there’s less fat surrounding my stomach??
Thank you! 
There are some really great ab exercise routines online. Mens fitness, etc. These are still beneficial to women. Don’t worry.
But, I can try to recommend something. You definitely need to be eating healthy. Nutrition is 80% of what your body will look lilke. Make sure you get enough protein, fat (the good kind), carbs (the good kind!), and fiber. Drink 8-10 glasses of water. If you slip up, drink alcohol or soda or anything sugary, tack on another glass of water.
The workout.
Three times a week do very intense cardio. This session should last no longer than 25 minutes. Start out with a 5 minute warmup, then increase the intensity by one level per minute, for 4 minutes. So minutes 1-5 you will warm up. Minutes 6 through 9, you will increase each minute by a level. Repeat those 4 minutes 3 times. The final time, go from level 6 all the way to 10. Level 10 should be “all out, run for your life” intensity. This will make your body burn fat and calories ALL DAY LONG. Unlike aerobic exercise (45 minutes jogging, etc), it will work longer than just during your workout.
Next, you do need to work your ab muscles. Every TWO DAYS (please, not daily, and not every other), you have to really work these. Do 4 or 5 sets. Start at 12 reps, then 10, 8, 6. Each set, increase your weight/intensity. Your 6 final reps should be complete struggle. Finally, if you wish, add on a 5th set of 12 more reps, but decrease the weight.
This will tear your muscles apart. Rest them for two days so they rebuild. The stronger and bigger your muscles are, the longer they burn calories, the more fat they burn and finally, THE QUICKER.
If you have any questions, contact me.
Google “tummy watcher” and go to the first website, it has a calorie calculator tool for various exercises. Also you can find out what your ideal body weight is, based on your height, age, and gender.
The website also has five foods to fight hunger and other helpful tips.
i suggest u wait till there is less fat and then tone because if there is fat there you wont notice your toning as much.. so exercise away.. and then make your way to sit ups etc..
gall bladder diet
by 2 steps do workouts which gives a flat stomack and losing wieght and its explained below step by step , i think i crossed the limits for the letters so if u need the full page and picture to show u how to do the workout contact me
1.
Do Crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go.Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck.) Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck or through your nose. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.
2.
Do Sit Ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these on an exercise ball. Once you “graduate” from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights. You might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.
3.
Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you’re using this piece of equipment, you can make it easier by just raising your knees to your chest. It’s more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you’re truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.
4.
Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. “spread out”) and repeat. Place a weight between your feet when you think you can handle it.
5.Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don’t bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.
6.
Static Hold and Side Statics. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 5 minute static holds. To perform the side static hold roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the gr