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ABS FAB
How to get A-list abs with ‘the flat tummy plan’ – the 7 best exercises, 3 biggest mistakes, and 5 absolute no-go foods
Plus, top personal trainer Monty reveals the worst 'time-wasters' if you want to slim down for summer
AH, the elusive six-pack - something we all pine for but few of us actually have.
Well not any more. We might see the ripped torsos of Rita Ora, Davina McCall and Nicole Scherzinger and assume they’re reserved for the rich and famous, but a chiselled stomach isn’t out of reach for us too.
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Of course, everybody is different. While some people might get shredded in a matter of months, for others it can take years - or may never happen at all.
And naturally, it helps if you have the showbiz budget for the best personal trainers, supplements and ingredients.
However, there are some easy lifestyle tweaks we can make to achieve a flatter stomach.
Personal trainer Monty Simmons tells Sun Health: “When people say they want abs, they’re typically referring to the six-pack muscles - officially known as the rectus abdominis.
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“These are the bumpy muscles on the front of your belly that most of us admire.
“However, your abs don’t make up your entire core.
“For a truly balanced physique, you need to also develop the internal and external obliques, which are located on the sides of your torso and help create that nice V-shape.
“Then there’s the transverse abdominis, a super deep muscle that stabilises your entire midsection, however, because it’s so deep, you won’t be able to see it, no matter how hard you train.”
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Even if you exercise regularly and eat a balanced diet, you still may not have visible abs.
“It mostly comes down to body fat,” Monty says.
The 7 best waist exercises to train your core and obliques to get abs like Beyoncé
“You can have the thickest, hardest, most muscular abs in the world, but if they’re covered by layers of fat, they simply won’t show.”
That’s why managing your calorie intake - as well as your exercise - is key.
“Whether you need a calorie deficit (where you consume fewer calories than you burn) to shed fat or just enough nutrition to fuel your workouts and muscle growth will vary from person to person,” Monty says.
“Genetics also play a big role. Some folks naturally store less fat around the belly, or they have abs that are more prominent even at higher body fat levels.
“Ultimately though, visible abs are less about how hard you train and more about how low your body fat is.
“This means you might need to adjust your diet to shed some pounds or fuel muscle growth more effectively.
“Either way, if you don’t address diet, no amount of crunches will make them pop.”
So where do you begin?
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Sadly, it’s not as simple as some extra sit-ups and fewer biscuits - but it’s not quite as complicated - or exhausting - as you might think.
Ditching “time-wasting” moves and eating the right kind of lunch could make all the difference.
From plank twists to high-protein breakfasts, here's how to slim down with The Sun's 'flat tummy plan'.
AB EXERCISES THAT ARE A WASTE OF TIME
WHEN we think of ‘flat stomach exercises’, we often picture crunches or sit-ups, perhaps with a couple of side bends thrown in.
But these moves won’t get you where you want to be, Monty says.
1. Side crunches
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Monty says: “Side crunches barely load the obliques and are hard to progress.
“Instead of pushing your muscles hard, you’re mostly engaging your rectus abdominis.
“Your obliques are at a suboptimal angle to contribute to the exercise, so you never truly challenge them for growth.”
2. Side bends (using dumbbells in both hands)
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Monty says: “Holding two dumbbells cancels out the load because the weight on one side counterbalances the other.
“This means your obliques aren’t forced to work at all. These barely load your obliques.”
3. Endless crunches
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Monty says: “Once you’re doing 50 or 100 reps effortlessly, you’ve outgrown that exercise.
“Without increasing the difficulty, you stop triggering muscle hypertrophy, or growth. It’s too easy.
“More reps aren’t necessarily better if the exercise isn’t challenging you.”
THE BEST AB EXERCISES
INSTEAD, incorporate these seven exercises into your routine.
Monty says: “Each of the moves is beneficial for lots of reasons, but the main one is that they allow for progressive overload - a way to increase the challenge of the exercise and grow your core muscles.
“Some (like sit-ups and leg raises) let you add weight or adjust the angle; others (like the ab wheel, mountain climbers and plank twists) tap into multiple muscle groups and raise your heart rate, which can burn more calories while building core strength.
“Plank twists and side bends specifically target your obliques, giving you that side definition, meanwhile bicycle crunches replace ‘useless’ side crunches with a dynamic twist that hits your abs and obliques in one fluid motion.
“I will add, however, that it’s pretty hard to progress the plank twists, so I’d suggest moving onto the ab wheel once the plank twists become too easy.”
He adds: “Ditching time-wasters (like two-dumbbell side bends, endless crunches, and ineffective side crunches) and progressing through the seven moves below, you’ll train your core more effectively, harder and with more targeted variety.
“You’ll be able to push yourself harder, instead of just adding more reps to an exercise that you’ve outgrown.”
1. Leg raises
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Lie on your back with your hands tucked under your hips and your head and shoulders lifted.
Lift your straight legs up then lower them to just off the floor, then repeat.
Keep your lower back pressed down and abs braced firmly.
2. Mountain climbers
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Start in a plank position with your shoulders over your wrists and body level.
Drive one knee towards your chest, then as you bring it back to the starting position, switch to bring your other knee forwards.
Don’t let your front foot touch the floor.
Keep your hips low and core engaged throughout each “running” stride.
3. Plank twists
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Hold a forearm or high plank with your legs about hip-width apart.
Rotate to one side, lifting your arm upward into a side plank.
Return to centre, then alternate sides. Maintain a flat back and stable core.
4. Correct side bends
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Stand upright with a dumbbell in one hand.
Bend sideways toward that weight, then straighten using your opposite obliques.
Avoid using two dumbbells; one load per side ensures real oblique work and progression.
5. Bicycle crunches
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Lie back on the floor with your hands by your temples.
Lift your shoulders, bring one knee in, and twist your torso so your elbow meets the opposite knee.
Switch sides continuously, focusing on a solid rotational movement through the waist.
6. Ab wheel
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Kneel down with the wheel under your shoulders.
Roll forward and back using your abs, but keep your hips from sagging.
Progress the depth slowly; advanced lifters can approach parallel.
Maintain a neutral spine and controlled tempo.
7. Sit-ups
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Lie on the floor with your knees bent or legs anchored.
Curl your torso up, using your abs - not just momentum. Lower slowly.
Beginner? Tuck your feet under something to make the exercise a little easier.
Advanced? Keep your knees bent, no anchoring, and your hands off the floor.
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THE BEST AND WORST FOODS TO EAT
“SEEING your abs or sculpting that defined six-pack isn’t just about performing the ‘best’ moves; it’s also about managing body fat through diet, which plays an essential role in having a flat stomach,” Monty says.
“If your body fat is too high, you just won’t see your abs, no matter how hard you train them - there’s simply no way around it.”
The biggest no-go foods
If you’re after washboard abs, it’s time to say goodbye to takeaways - at least temporarily.
Monty says: “The biggest no-go foods for abs are anything super high in calories as they keep your body fat high.
“You want to avoid high-calorie, low-protein foods that aren’t feeding your muscles, especially if you’re not in a calorie deficit.”
His five worst are:
- Crisps – they’re easy calories with zero nutritional value.
- Pizza – it’s heavy on fat and refined carbs.
- Alcohol – it contains loads of hidden calories and can cause major bloating.
- Chocolate – it’s simply a sugar bomb, providing no satiety.
- Pastries – the sugar, butter, and flour combination spikes calories fast.
“Also avoid foods that bloat you,” Monty adds.
“If you don’t agree with dairy or gluten, or if you’re eating loads of fermented foods, they can bloat your lower abdomen and stop your stomach from lying flat.”
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The best foods
PRIORITISING protein will help you stay on track, according to Monty.
“The goal is to have high-protein foods that help you preserve muscle while you’re dieting, plus meals that don’t cause too much bloating,” he says.
“Avoiding things like greasy food, onions, or anything that ferments heavily in your gut will help keep your stomach look flatter.”
His top foods for abs are:
- Salads – they’re low calorie, high volume, and keep you full.
- Vegetables and soups – again, they fill you up without containing loads of calories.
- Protein – from fish, chicken, or beans (just don’t go overboard on the beans, because they can bloat you too, and cause gas).
How many calories should I be eating?
THE key to a healthy diet is eating the right amount for your body.
This will depend on several factors, including your size, age, gender and activity levels.
If you eat or drink more than your body needs, you will put on weight. If you consume less, you will lose it.
The NHS recommended daily calorie intake for men in the UK is 2,500, while women should have around 2,000.
When trying to lose weight, the average person should aim to reduce their daily intake by about 600 calories, according to the health service.
Personal trainer Monty Simmons says: “If I was going to calculate how many calories someone needs to lose weight, I’d either:
- Download a fitness app like MyFitnessPal, set a fat loss target in there, and track calories; or
- Go to calculator.net, click the health and fitness section, and use the calorie calculator. You enter your age, height, weight, and activity level and it’ll give you an approximate daily calorie burn.
“To lose 0.5kg (1lb) per week, you need to be in a 500-calorie deficit daily.
“To lose 1kg per week, you need to be in a 1,000-calorie deficit.
“Without a calorie deficit, you will not lose weight and if you don’t lose the fat, you won’t see your abs. It’s that simple.”
THE MOST COMMON MISTAKES
EVERYBODY is different, so exactly what works for one person might not be effective for another.
However, there are some general mistakes everyone should avoid.
“One of the most common is just endlessly training your abs,” Monty says.
“That’s not going to work. You need to make sure the abs are getting thicker and stronger, and yes, that comes from training, but if your diet’s not on point, you’re wasting your time.
“Another mistake is not progressing your ab exercises.
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“You need to keep making them harder over time (like increasing your dumbbells or plates), the same way you would with any other muscle group - otherwise, they’re not going to adapt or grow.
“And like I said before, if your body fat isn’t low enough, they’ll just stay hidden anyway.”
The best sources of protein
PROTEIN is found in everything from tuna to baked beans.
As a guide, the NHS says the following foods contain:
- Beef mince (140g) - 28g
- Battered cod (180g) - 25g
- Tinned tuna in oil (100g drained) - 25g
- Salmon (100g) - 23g
- Lamb chop (70g) - 20g
- Tofu (80g) - 19g
- Quorn (100g) - 13g
- Roasted peanuts (50g) - 13g
- Chicken breast (40g) - 11g
- Cheddar cheese (40g) - 10g
- Cow's milk (half pint) - 10g
- Soya milk (half pint) - 9g
- Baked beans (150g) - 8g
- Yoghurt (125g) - 7g
- Egg (one) - 7g
- Peanut butter (25g) - 6g
- Green lentils (40g) - 4g
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