You may have heard that abs are made in the kitchen. And it's true! Your diet is the most important part of staying lean and toned. You should opt for

plenty of fresh fruits and vegetables in every color, whole grains like brown rice and quinoa, lean protein like chicken breast and beans, plus healthy fats including extra virgin olive oil and coconut oil.

Avoid foods that contain common allergens like gluten and lactose (from pasteurized dairy) as they are known to bloat your belly. Make sure you ingest enough fiber to keep you regular while avoiding foods

that make you gassy!

Contrary to popular belief, you cannot lose belly fat by just doing crunches. To reveal tight, toned abs, you must lose some percentage of your overall bodyweight. High-intensity interval training (or

HIIT) is the perfect way to do it! HIIT alternates periods of explosive activity followed by periods of less intense activity. You may incorporate HIIT techniques into your cardio or strength training program.

If you are used to longer cardio at a consistent pace, try adding bursts of activity like sprints intermittently. Strength training can consist of moving from one exercise to the

next with no rest breaks until you finish the circuit. Try this 10-minute full-body workout to get your heart rate up and boost your metabolism!

Core exercises are not only perfect for keeping a flat tummy, they also improve posture and help you power through your other workouts. But, don't limit yourself to crunches! Your

goal here is challenge yourself. Do exercises that incorporate planks, yoga, and Pilates. You also want to ensure that you strengthen your back and glutes for a more balanced body.

Try this 15 minute workout that gets your heart rate up and sets your core on fire!