Flatter, Stronger, Sexy abs

Want to strengthen and flatten your abs? Try these exercise and diet tips for great results.
Flutter kicks and bicycle kicks are an awesome way to really fire up the rectus abdominis. Throw in a reverse crunch (with a stability ball, power wheel or a TRX suspension trainer) a plank(start of with 15-30 seconds, work up to 2-3 minutes) and finish up with prone leg raises and back extensions on a stability ball. Try 3 sets of 8-12 reps, 30-60 seconds rest between sets. You have yourself an ab routine that will target all of your core muscles!!
Do aerobic exercises 3-4 days per week. Work up to 60 minutes each session and include 1-2 days of rest each week. Try dancing, running, swimming, cycling or walking at a good pace. Anything that will raise your heart rate and keep it consistently elevated is a good bet.

Eat lots of lean protein like beans and nuts. Meat is rather good for you as long as you opt for leaner meats, poultry and fish. Eat fruits and dark and leafy vegetables, whole grain breads and grains. Whole grains keep you fuller longer. Avoid high-fat dairy products; low-fat dairy products are a great source of protein and riboflavin.

Replace junk food with healthy snacks like fruit. edamame, nuts etc. 

Drink plenty of water as water will help you to lose weight. Consider flavored water(float some fresh fruit such as, pineapple, lemon, raspberries etc in your pitcher of water) as an alternative to soda.

You'll see a world of difference.

Once you get the flat stomach you want, keep up the healthy changes for the long haul so that the flab won't find it's way back to your stomach.

See you in the gym or on the road!!!