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If your problem is simply fat, just regular weight loss will get you there, like md5sum said. If your problem is (either or additionally) abdominal distension, there are some exercises you can do to help with that and some foods/drinks to avoid.

First, congrats on your progress. I bet you look much better than before, and your looks will continue to improve while you lose more weight. Getting abs to show though, is rather hard. In fact, surprisingly hard. As a comparison, I am 176cm also. I got my weight down to 68kg before all abs started showing when contracting them. In order for me (and you) ...

The basics of getting abs Abs come from low body fat and large core muscles. Ultimately weight doesn't matter, though checking your weight can help with achieving the low body fat. To get abs, you need to first need to cut enough fat that your muscle tone becomes visible. This is best achieved through the combination of healthy, disciplined, and ...

Sport fitness advisor is a good site for abs/core exercises. Here are some examples from their site: Check out their site for more exercises! My personal recommendation: get a swiss/exercise ball, start off with no weights and focus on the tension in the core. I'm assuming when you say bigger muscles, you mean a six pack - Six packs are hard to come by ...

Here is a very interesting thread for you where “Star Queen” explains how your breathing pattern during swimming can cause excess air to go into your stomach as you inhale. This can occur especially if you hold your breath followed by gasping or gulping for air, such as in turns and while pushing off the wall or when trying to increase your speed. So the ...

The plank routine is the best core routine to lose belly fat in my experience. This routine involves dynamic movements, isn't too hard to do and doesn't take much time. Form is key as is consistency - doing it every other day. All answers are correct regarding diet, fat loss and cardio. You need to burn more calories than you put in. That is number 1. ...

I answered a similar question to this and went into great detail on "what to do to build a six-pack." Now, while you said that isn't your end goal, I still recommend reading through that answer because it does a great job of explaining your problem. Now, without overlapping too much on the content from my earlier answer, let me explain exactly why you ...

Posture can contribute to a belly as well. If your chest muscles are over developed compared to your back muscles (which is quite possible if you're doing lots of crunches and sit-ups, and other popular core work), then your shoulders will be hunched forwards. So addressing your shoulder and upper back muscles is quite likely key, and possibly also your ...

Keep your eyes on the ceiling and concentrate on bringing your shoulders up to the sky, not your knees. That's one tip that really helps execute proper sit ups. But if bigger muscles are you goal, sit ups a poor choice. I'd suggest trying planks or ab roll outs for better results with less risk of injury. And as always, any discussion of abs needs to ...

The standard advice, "Abs are made in the kitchen", is bogus. Do you really want ABS? Abs that will show even when you are 12 -14% BF? If so, you need to build them up. Make them grow so that even if you are not losing body fat, they still become more visible (this is the smart way to do it). For this to happen, you need to lift like an athlete (using ...

I've seen this a lot in my friends who've gone periods of being vegetarians, and also experienced this first hand as someone who's been a vegetarian for a full year before going back to being an omnivore. The stomach distress you're feeling is quite normal, and may be just as much psychological as it is physiological. While the psychological response ...

You might have what i think is called "irritable bowel syndrome" which means you get easily bloated and whatever you eat gets heavily fermented. In my case, when i cut down calories and eat "less quantities" for several days , this problem disappears. Try to burn whatever fat is remaining and eat smaller portions. Drink no soda/coke If you do abs workout, ...

I don't think anyone is giving you the answer you're looking for. If I understand this question correctly, you are asking about keeping your abs engaged or taut at ALL times. Yes this most definitely works! I started "holding in" my stomach in high school, and I always had ab definition without much effort. Lately, I've stopped and there is a huge ...

Tough question because it wide open. I use different setups for different muscle groups. Each setup has it's own set of standards according to what you're trying to work. On the flip side of that, I did run into some generic things not to do. When you're attempting to slim, don't use an incline board. do them on the flat.