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Even toned, strong abdominals - if a layer of fat covers them - will appear like a tyre round your middle. To show abdominal toning you will need to lose body fat, as a man you should aim for less than 10% body fat and as a woman you will need less than 20% body fat.

To do this isn't easy, but with a combination of good nutrition and a structured exercise programme, you will certainly improve your midriff. You need to eat less food than your body is expending. The easiest way is to cut out excess saturated fat and sugar, such as pizza, sugary foods and dairy foods, and all alcohol (or at least cut down). And eat double your normal amount of fruit and vegetables (9 portions a day) with lots of water.

You should exercise aerobically four to five times a week for 45 minutes, combined with an abdominal toning programme, and core stability exercises. This will burn excess fat stores and tone both the outer and inner abdominal muscles to give a toned and flat stomach. Aim to train your abs intensely twice a week, and alternate between doing your abdominal work before, during and at the end of your session.
Abdominal muscles are primarily made up of fast-twitch fibres so you need to train them like you do any other muscle group. You should use both low and high repetitions to overload the muscles so they develop. This causes the abdominals to separate and become more defined. Try the following exercises:

Floor Crunch
Starting position - Lie on the floor with your heels supported by a bench or chair, or hold them just greater than a 90-degree angle. Your lower legs are parallel to the floor with your heels hip distance apart and toes pointing together. This will enhance the focus on your abdominals and inhibit utilising your hips during the movement. Hold your hands either side of your head; do not lock your hands behind your head as this puts pressure on your neck.

Technique - Contract your abdominals to roll your upper back off the floor so your shoulders come up by about four inches to your shoulder blades, keep your chin off your chest and look to the ceiling. Each contraction should last two seconds to contract, hold for one second, and then slowly lower for two seconds. Aim to do 3 sets of 12 repetitions at this pace.

Plank
Starting position - Lie on your front with your elbows under your shoulders and toes on the floor.

Technique - Lift your whole body off the floor so it is parallel with the floor. Hold in this position, ensuring you are pulling the area below your tummy button up into your lower back. After 10 seconds lower back to the floor, then repeat ten times. Focus on the area below your tummy button and imagine a piece of string pulling upwards through your spine to the ceiling, keep this image and concentrate on it throughout the whole exercise.

Remember the secrets to success with abdominal training, that every Personal Trainer will tell you, are - form and focus. Follow our suggestions and you will certainly decrease your ab flab and be on your way to fab abs!