How to Build a Shapely Stomach

Gorgeous, sexy, stomach curves can make you feel really good in the summer when you unveil your new bathing suit to your friends on the beach. The work involved with achieving this is not easy, but not impossible either. The stricter you are with your diet and exercise habits, the more progress you can expect.

Step 1
Assess what you currently eat. Take note of the foods that are high in saturated fat, sodium and sugar. Replace all of them with healthier options that have high-nutrient content like fruits, vegetables, whole grains, leafy greens, lean meats, fish, beans and low-fat dairy products. Add in tofu if you are a vegetarian.

Step 2
Consume meals every two to three hours to keep your metabolism elevated and energy levels high. Make each meal small and include high-fiber complex carbs and protein. Hummus dip with raw baby carrots and celery is a good meal.

Step 3
Flush your body of toxins by drinking water. Choose water as your only beverage and have a glass with your meals to help fill your belly. The Institute of Medicine recommends that females get about 90 ounce a day and men get about 120 ounce a day. Fill up a big jug in the morning and carry it around with you so you always have access to water.

Step 4
Exercise your muscles to increase your resting metabolic rate. Do exercises that work more than one muscle at a time and also force you to contract your abs, like chest presses on a stability ball, overhead presses, bent-over rows, bar dips, deadlifts and lunges. Shoot for 10 to 12 reps, do three to five sets and work out three days a week on nonconsecutive days.

Step 5
Perform wind sprints to burn calories and tone your tummy. Start with a light jog for five to 10 minutes, then break into an all-out sprint for 15 seconds. Rest for 30 seconds and sprint again for 15 seconds. Do 12 to 15 sprints and finish with five to 10 minutes of light jogging to cool down. Work out three days a week on alternating days with your weight training.

Step 6
Target each area of your stomach with ab exercises. Focus on the lower abs, upper abs and obliques to create a curvy and tight look. Perform decline reverse crunches and hanging knee raises for your lower abs. Do ball crunches and toe touch crunches for your upper abs, and bicycle crunches and side twists for your obliques. Perform 15 to 20 reps, and do three to four sets, working your abs after you do your sprints.

Warnings
Before you engage in any high-intensity activity, get your doctor's clearance.
Tips
Sprinting causes you to forcefully contract your abs for drive strength. Sprints boost your resting metabolic rate for several hours after finishing.