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Reducing body fat will improve the appearance of your stomach muscles
You can choose from a variety of workouts to help strengthen and harden your abdominal area. The most effective way to harden your stomach is to combine cardio and resistance training each week. You will need to reduce your overall body fat to allow your stomach muscles to show through, while also strengthening and stabilizing your core area.
Reduce overall body fat and perform a variety of ab strengthening exercises to get a hard stomach.
Sprinting is one of the most effective ways to get a flat, firm stomach. All of your abdominal muscles must be fully engaged for the entire duration of a sprint session. This is to keep your body upright and balanced, while also keeping your internal organs stable during this vigorous movement. Two sprint sessions per week will help reduce overall body fat while also increasing the lean muscle density in your abdomen. A popular sprint format is the Tabata sprint. To perform, run as fast as you can for 20 seconds, then take 10 seconds rest, for eight rounds.
Up the Incline
Walking on a treadmill at a 10- to 15-percent incline will also produce a hardened stomach. Due to the significant pressure on the abdominal region to maintain your balance and stability, your core will become stronger and flatter. Doing this twice per week for 20 to 30 minutes - after your sprint sessions if you like - will help harden your stomach.
Boost the Circuitry
Body-weight circuits are a fun challenge that will have a noticeable impact on the feel and look of your stomach. Pick six or seven exercises, then perform them in quick succession for five sets, only resting between sets. Exercises you might include are burpees, planks, toe-touch jacks, crunches, Russian twists, mountain climbers and hand walkouts. Each of these exercises requires a lot of stability in the core muscles and will lower body fat while strengthening the abdominal area. Do body-weight circuits two to four times per week in combination with sprinting and incline walking.
Lift It Up
LIfting weights is very effective for hardening the stomach muscles, as they are involved in stabilizing just about every movement. While squats, deadlifts and bent-over rows target other parts of the body, your core will also see significant improvements from this stabilization. Resistance training also burns calories, so your overall body fat will be reduced, making your abs look clearer and feel more firm. Include two to four weight-lifting sessions per week along with sprint training and incline walking - pick either the body-weight circuits or strength training, not both.