Reduce overall body fat with a calorie deficit
Prioritize full-body strength training
Train core muscles 2 to 4 times per week
Include lower-ab-focused exercises like reverse crunches
Add hanging knee raises or leg raises
Use dead bugs and hollow body holds for core stability
Increase daily protein intake
Eat mostly whole, minimally processed foods
Limit sugary drinks and excess alcohol
Get regular cardio or increase daily steps
Sleep 7 to 9 hours per night
Manage stress consistently
Stay consistent over time