Flat Abs at Any Age

The biggest misconception about how to get flat abs is that sit-ups, crunches, etc., will do the job. The truth about how to get flat abs can be achieved with commitment to these 3 simple steps ... regardless of your age.

I get asked all the time, "Are those your abs"? Yes...these really are my abs. Age is just a number...never let anyone convince you otherwise. I'll be 54 in April and have flater more defined abs than at 25.

Step 1
EAT CLEAN 5-6 times daily by eliminating processed and fast foods, refined sugars and white flour ... keep it natural. Portions should be no larger than "the palm of your hand". Some examples of clean eating recipes:

- Smoothie: Blend 6 oz Greek Yogurt (plain, fat-free); 1 heaping cup frozen berries (unsweetened); 1/2 cup green tea (unsweetened); 1/2 cup 100% pomegranate juice (no sugar or apple juice added).

- Turkey Sandwich: 100% whole wheat thin bun (no high fructose syrup added); baked deli turkey, cheese slice (skim), romaine lettuce, tomato slice and mustard.

- Snack: Natural Almonds, Walnuts, Raisins (1/4 cup each).

- Baked Spaghetti:  Combine cooked 100% whole wheat angle hair pasta with cooked lean ground turkey and Amy's Organic Pasta Sauce (located in most supermarket's organic section) or Ragu sugar free spaghetti sauce. Mix fat-free cottage cheese with equal parts skim mozzarella; add 1 tablespoon Italian seasoning. Alternate spaghetti with cheese mixture. Bake at 400 degrees until cheese is melted and bubbly.

Step 2
CARDIO - Perform 30-60 minutes, 3-4 days a week of one of the following fat burning workouts:

- Brisk Walking is a great way to get your heart pumping. An hour of brisk walking burns about 320 calories.

- Running (5 1/2 mph) can burn up to 700 calories in an hour. Running is the best all time fat burning workout and a great way to increase metabolism.

- Cardio Circuit Machines such as the stair stepper, treadmill, bike, rower or elliptical trainer burns about 500-600 calories in one hour of use.

Step 3
AB WORKOUT - Perform at least 2 of the following 3 times a week:

- Ankle Touches (simple and effective): Lie on your back with your knees bent and feet flat on the floor. Raise your head and shoulders off the floor, with your right hand reach your fingers toward right ankle. Repeat on the left side. Perform 2 sets of 20 reps on each side.

- Ab Crunches with Stability Ball (can be purchased at most retail stores): Rest your lower back on the stability ball, with your feet shoulder width apart, toes pressed against a stable object for balance (a wall works well). Your hands should be lightly resting behind your head. Lift your upper back and shoulders off the ball while contracting your abs and hold for 2-3 seconds. Return to the starting position and repeat. Perform 3 sets of 20.

- Bicycle: Lie on your back with legs extended and hands behind your head. Touch your right elbow to your left knee. Alternate your arms to the opposite knee. Perform 2 sets of 20 reps on each side.

**Tips
*Eating Clean is a lifestyle ... not a fad diet.
*Drink plenty of water throughout the day, around 2 liters.
*Check with your doctor before beginning any exercise program.

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Gale Compton of Fit Fabulous Forever
Certified Fitness Trainer