You can get abs by making healthy changes in your daily habits and engaging in regular exercise, this will help your melt abdominal fat and increase definition.
Perform exercises that work each angle of the midsection like bicycles, reverse crunches, Russian twists, side crunches and leg raises and include four sets of 30-second plank holds at the end of each abdominal workout.
Perform 30 to 45 minutes of cardiovascular exercise. Try outdoor exercise like jog, pedal on the elliptical machine, walk on the treadmill or ride the recumbent bike.
Eat lean proteins like eggs, fish, lean meats to nourish the muscles. Eat complex carbohydrates like whole grain bread and pasta, high-fiber cereal, brown rice, oatmeal, vegetables and fruits to increase energy levels and provide fuel for your workouts.
Lift weights three days per week to increase muscle mass and boost metabolism. Try to train back and chest on Monday, biceps, triceps and shoulders on Wednesday and legs on Friday. Squats, lunges, chest press, bent-over rows, overhead shoulder press and tricep dips. Do each exercise for three sets of 15 repetitions.
Try tracking your calories for one week by subtracting 500 from your average to calculate the number of calories you need daily to lose about 1 lb. per week.
Decrease your dairy intake. Digesting the sugars in milk can be difficult for the body, causing bloating. Switch to soy milk or almond milk instead of cow milk.