1. Plan to do your abdominal exercises four to five times a week.
2. Review “Do an Abdominal Crunch.” (See Related eHows.)
3. Do at least two sets each of standard, reverse and oblique crunches, 15 to 20 repetitions per set. Add the following advanced exercises to your routine only when you can complete these sets. You should see results in 4 to 6 weeks.
4. Perform 10 repetitions of jackknives. Lie flat on your back with your legs straight out together and your arms extended on the floor above your head. Raise your upper and lower body simultaneously, extending hands to feet. Concentrate on using your abdominals to raise your upper and lower body. Pause at the top of the exercise, when your abdominals are contracted, then slowly lower to the starting position.
5. Do 10 repetitions of side bends. Stand up straight with a dumbbell in your right hand and your left hand placed on your hip. Bend to your right slowly, lowering the dumbbell until you feel the muscle in your side (oblique) contracting. Pause, then slowly rise to your starting position. Switch the dumbbell to the other hand and repeat.
6. Incorporate cardiovascular exercise into your program. Exercise for 20 to 30 minutes at a moderate pace, four days a week. A moderate pace is 55 to 75 percent of your maximum effort. You should be able to carry on a conversation while exercising. Track your heart rate by wearing an arm or wrist heart rate monitor while you work out.
7. Maintain variety in your schedule. Running, swimming, cycling, and using some home gym equipment like a stair-stepping machine or treadmill are all excellent forms of cardiovascular activity.
