Achieving a smaller midsection is a matter of removing excess fat around your stomach and waist along with an abdominal strengthening program. To flatten your stomach and trim your waist you need to combine a healthy diet, interval training and strength training.
Nutrition
Step 1
Improve your eating habits to remove fat from your stomach and waist. Avoid foods with trans fat, saturated fat and added sugar. Eat more nutrient-dense foods such as fruits, whole-grain breads, vegetables, lean protein (turkey, fish, soy, whey, skinless poultry and egg whites) and fat-free dairy.
Step 2
Reduce your calorie intake each day. Eat 250 less calories per day to lose up to one half of a pound each week. Try to eat smaller portions, skip your dessert after dinner or replace high-calorie beverages with water.
Step 3
Plan ahead and prepare for setbacks. Pack nutritious meals and snacks ahead of time to avoid eating fast food or unhealthy snacks while you are away from home. The U. S. Department of Health and Human Services recommends buying one week's worth of healthier food items to have on hand in your home.
Exercise
Step 1
Complete abdominal strength training every other day for 20 minutes. Allow your abs to rest for 24 hours in between sessions. Choose a variety of exercises to complete, perform two to three sets per exercise and 10 to 15 repetitions per set. Sit-ups, crunches and bicycle crunches help improve abdominal strength.
Step 2
Perform a plank during your abdominal training. Lie on your stomach on an exercise mat, place your forearms on the floor close to your body, press upward onto your forearms and toes, hold for five to 10 seconds and release. Keep your body in a straight line with your abdominal muscles tightened to support your spine.
Step 3
Execute seated medicine ball trunk rotations. Sit on an exercise mat, place your feet in front of your body with a slight bend in your knees and hold the medicine ball in front of your chest with both hands. Twist at the waist to the right, twist to the left and continue alternating twisting.
Step 4
Complete interval training five to seven days a week for 20 minutes. Choose an aerobic activity, work at a high intensity for 60 to 90 seconds, work at a resting period for 30 to 60 seconds and repeat for 20 minutes. For example, if you choose running you could run at a fast pace followed by walking during your rest period.
Tips and Warnings
- Perform interval training after strength training on designated days to burn more fat during your interval training.
Things You'll Need
- Exercise mat
- Medicine ball
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