Content

• Steps
• Part 1 of 4: Start in the kitchen
• Part 2 of 4: Aerobic Exercise
• Part 3 of 4: Abdominal Exercises
• Part 4 of 4: Setting Goals and Maintaining Motivation
• Tips
• Warnings

Not all of us can afford expensive exercise equipment or gym memberships. Fortunately, there are many no-equipment ab exercises that use your own body and gravity as resistance. Follow these steps to get the sculpted tummy you've always wanted!

Steps

Part 1 of 4: Start in the kitchen

1. 1 Determine if you need to lose belly fat. Since your abdominal muscles lie beneath a layer of abdominal fat, you will need to shed excess fat if you want your abdominal muscles to be visible.
   • Note that abdominal exercises, like squats, will help build muscle, but are not aimed at losing fat.
2. 2 Reduce your calorie intake. There are several simple ways to do this:
   • Reduce serving sizes.
   • Stay away from high-calorie, low-nutrient foods.
   • Track your calorie intake using an online calorie calculator, reading food labels, and / or keeping a nutrition journal.
3. 3 Cut out extra sugar. Excess sugar tends to be deposited in the midsection of the body. Read food labels and beware of hidden sugars in breads, sauces, dressings, sodas, and alcohol.
   • To curb your sweet tooth, opt for healthy foods like dark chocolate, honey, and fruits.
4. 4 Eat lean proteins. Protein is an essential nutrient for muscle building because your muscles are primarily made up of protein. Healthy foods include chicken, fish, and turkey. Vegetarian foods include tofu, tempeh, and satan.
5. 5 Eat fruits and vegetables. These foods will fill you up quickly and are rich in vitamins and nutrients you need to maintain an active lifestyle.
6. 6 Drink plenty of water. The right water balance will improve your energy, lift your mood and help satisfy your hunger between meals. You must drink at least 8 glasses of water every day.

Part 2 of 4: Aerobic Exercise

1. 1 Do 30 minutes of cardio a day. These exercises help burn calories and, when combined with an improved diet, can help you shed those extra pounds.
2. 2 Choose an aerobic activity that you truly enjoy. If you love your workouts, you are more likely to stick with them. There are many options for aerobic exercise, none of which require a gym membership. Examples include walking, running, hiking, cycling, dancing, and swimming.
3. 3 Make small lifestyle changes. If you don't have time to do a 30-minute warm-up, there are simple ways to make your daily routine more active. If you work in an office, use your break time for a busy walk outside. Clean your home for 20-30 minutes, or walk to your destination instead of using transportation.

Part 3 of 4: Abdominal Exercises

1. 1 Pay attention to all three abdominal areas: upper abs, lower abs and obliques. While you can't work on just one area, every abdominal workout focuses on a specific area. The following exercises will help you get started.
2. 2 Exercises for the lower press.
   • Scissors. Lie on your back with your legs raised in the air at an angle of 90 or 45 degrees, depending on your flexibility. Place your arms at your sides and lower your right leg slowly until you are a few inches off the ground. Return to the starting position, and then repeat the movement with the left leg. Continue alternating legs.
   • Raises the legs. Lie on your back with your feet raised a few centimeters from the floor. Keeping your knees straight, slowly raise your legs until they are perpendicular to the floor. Slowly return to the starting position without letting your feet touch the floor. Repeat the exercise.
3. 3 Exercises for the oblique abdominal muscles.
   • Lateral slopes. Stand straight with feet shoulder-width apart. Place your hands on your waist and then slowly bend to the side, twisting at the waist and moving your upper body to the right. Return to the starting position and then repeat the movement to the left.
   • Oblique twists. Lie on your back with your legs raised and bent at the knees at a 45-degree angle. Cross one leg over the other and keep your knees shoulder-width apart. Place your hands behind your head and use your abs to lift your head and shoulders off the floor, touching your right elbow to your left knee. Return to the starting position and then repeat the movement so that your left elbow touches your right knee.
   • Slant turns. Sit on the floor with your back straight and your legs in front of you. Bend your knees slightly and lift them a few inches off the ground, crossing one leg over the other for additional support if necessary. Hold dumbbells in your hands; if you don't have one, use an equivalent household object, such as a book, melon, or bottle of liquid. Slowly lower the object to the floor to your left, stopping halfway. Return to the starting position and then slowly move the object towards the floor on the right side.
4. 4 Exercises for the upper press.
   • Crunches with feet on the floor. Lie on your back with your knees bent at a 45-degree angle and your feet completely flat on the floor. Place your hands behind your head and use your abs to lift your head and shoulders off the floor and towards your knees. Your lower back should remain flat on the floor.
   • Twists with raised legs. Get into the starting position for crunches, but instead of placing your feet on the floor, lift them up, keeping them bent at the knees.
5. 5 Plank. Get into a push-up position using your elbows for support, not your arms. Keep your body in a straight line, making sure your hips don't sag. Maintain the pose for as long as you can.
   • To make sure your body is straight, do this exercise in front of a mirror.

Part 4 of 4: Setting Goals and Maintaining Motivation

1. 1 Keep a diet and exercise journal. This will help you stay toned and know which areas of your diet and exercise need improvement.
2. 2 Measure your waist and belly area. Since muscle weighs more than fat, these metrics will be more important indicators of your progress than the number of kilograms.
   • For an accurate number, measure the smallest point of your waist and two inches (5 cm) below your belly button.
3. 3 Take before and after photos. Since we look at ourselves in the mirror every day, it can be difficult to notice our overall progress without images.

Tips

• If you're trying to lose significant amounts of belly fat, focus on diet and aerobic exercise at first. After you lose weight, start doing abdominal exercises. This will help prevent the effort of building the abdominal muscles underneath the fat.
• Mix your workouts. This will create an element of mystery for your body and will keep you from getting bored and giving up.

Warnings

• Don't overexert yourself.The goal is to feel a burning sensation in the muscles, not pain.
• Use your hands to support your head as you twist to avoid straining your neck.
• To avoid injuring your back, do all abdominal exercises on the mat. If you don't have a fitness mat, use a blanket or two.
• Talk to your doctor before starting a new diet and exercise regimen, especially if you have a pre-existing medical condition.