A strong abdominal wall is your secret weapon. Not only does it make you feel good and look good but it becomes a performance multiplier in everything you do. Because the abs are used to transfer power from the lower body to the upper body and vice versa, a strong abdominal wall enables this to happen with the minimum amount of loss. When you have ripped abs, therefore, you run faster, lift better, feel stronger and look good.Combine this abs workout with a smart diet and weekly cardio, and you'll reach your goals in no time!

A flat stomach is made in the kitchen, and your diet is doing most of the work. To look fit and healthy you also need to make sure you are eating the right types of food, and not undereating.If you're looking to lose fat, start by eating around 1800 calories per day. Your goal is to lose about 550 grams to 900 grams of fat per week. If you lose weight more quickly than this, you also tend to lose muscle mass. The result is a skinny, but flabby body. So don't lose weight too quickly!

If you're not losing weight at this calorie level, drop your calorie intake down to 1650 for a period of no less than 2 weeks and reassess your progress. Make sure you're eating at least 100 grams of proteins per day.

Maintaining a clean diet by removing all processed foods and avoiding complex carbs especially in the evening will help. Drink more water and you should see far greater results. GOOD LUCK, You can do it!

fat burners

Week 1-4

Exercise Sets Reps/Time
Cable Crunch 2-3 15-25
Plank 2-3 30-60 Seconds
Hanging Knee Raise 2-3 10-20
Dumbbell Side Bends 2-3 10-20

Rest

Rest

Exercise Sets Reps/Time
Cable Crunch 2-3 15-25
Plank 2-3 30-60 Seconds
Hanging Knee Raise 2-3 10-20
Dumbbell Side Bends 2-3 10-20

Rest

Rest

Rest

Week 5-8

Exercise Sets Reps/Time
Twisting Bench Crunch (Reps are per side) 3-4 20-30
Plank With Feet On Bench 3-4 60 Seconds
Weighted Sit Up (with dumbbell on chest) 3-4 20-30
Wood Chop (Reps are per side) 3-4 10-20

Rest

Rest

Exercise Sets Reps/Time
Twisting Bench Crunch (Reps are per side) 3-4 20-30
Plank With Feet On Bench 3-4 60 Seconds
Weighted Sit Up (with dumbbell on chest) 3-4 20-30
Wood Chop (Reps are per side) 3-4 10-20

Rest

Rest

Rest