You need a combination of a low body fat percentage and abdominal muscular tone to get enviable abs. With this in mind your exercise program should include calorie-burning exercises and abdominal strengthening sessions. Most people should be able to get a flatter stomach and more defined abs.
Every time you burn 3,500 more calories than you consume, you lose a pound of body fat. So to lose body fat most effectively you need to increase the number of calories you burn and limit the calories you take in with a healthy eating plan. A healthy rate of fat loss is one to two pounds per week, which equates to a 3,500 to 7,000 calories deficit.
The most effective way to burn calories is to run as someone weighing 155 pounds would burn 298 calories in 30 minutes of running at 5mph.
Other great cardio exercises include swimming, bicycling, rock climbing and skipping with a rope.
Targeting your abs with strength work with help you get definition. The most effective strength training includes using an exercise ball, bicycle crunches and vertical leg crunches. To lower your body fat percentage schedule in two or three days of strength training with a rest day between each session.
Limiting your calorie intake is just as important to get a flat stomach.
Focus on fresh fruits, vegetables, whole grains, and non-fat and low-fat dairy products fruits, to ensure you get the nutrients you need and prevent you from taking in too many calories.
Healthy eating, and a concerted strength and cardio training effort will ensure you see results for your abs.
So glad you mentioned vertical leg crunches. These are by far one of my favourite exercises for my lower abs, which tend to get a little 'loose'. And they are not too tough to do, but still effective.
I run three times a week for 30 minutes. Still can't see my abs. Must be all that chocolate on the weekend!
it's sadly true that you also have to lose weight to discover your abs. Then it's impossible not to find them!