Can You Tone Your Stomach in a Week?

You have a few short days before a vacation or special event, so you make it your mission to tighten up your midsection. Toning your stomach involves developing your abdominal muscles while losing body fat to increase definition. Although it is not possible to target your abs to spot-reduce fat, you can tone your stomach by increasing muscle all over your body and decreasing your total body fat percentage. Adjust your daily habits while following a specialized exercise program will help you improve muscle tone in your stomach in a few short days.

Step 1
Take your measurements in your waist area and record the numbers. Use this as a baseline to track your progress over the ensuing week.

Step 2
Lift weights on Monday, Wednesday and Friday to help build muscle and help you burn body fat. Perform one exercise to activate each muscle group during the workout. Use compound exercises to stimulate multiple muscles at the same time, such as squats, triceps presses, lunges, pushups and overhead shoulder presses. Perform three sets of 15 repetitions each. Train with moderately heavy weight to encourage muscle development.

Step 3
Work your abs after each strength-training workout to improve muscle tone in your midsection. Perform exercises to stimulate each area of your midsection, such as side bends, bicycles, V-ups, crunches, hip raises and Russian twists. Perform four sets of 20 to 25 repetitions each. Include core exercises, such as stability ball crunches, doing four sets of 20 to 25 repetitions each; add planks, holding your body in a pushup position on your elbows for three sets of 30 seconds each.

Step 4
Perform 40 to 50 minutes of cardiovascular exercise five days per week to burn stored body fat and give your body a more toned appearance. Jog on the treadmill, use the elliptical machine, ride the stationary bike or try a group fitness class such as indoor cycling or cardio kickboxing.

Step 5
Eat healthy to provide a source of fuel for workouts and encourage fat loss. Consume all-natural, low-fat foods such as lean meats, whole grains, vegetables, fruits, low-fat dairy products, nuts and seeds. Avoid processed foods such as boxed meals, pre-packaged desserts, frozen dinners and fast foods that are loaded with chemical preservatives, sodium, fats, refined sugars and artificial sweeteners, which contribute to bloating and weight gain.

Step 6
Take your measurements at the end of the week to assess your progress.

Warnings

Consult your doctor before beginning any weight-loss regimen, particularly if you have been sedentary or have health concerns.