A flat stomach is the result of a number of things, including weight, diet and exercise patterns. Fat-burner pills, spot-reducing machines or other gimmicky tools and extreme diets don't work for a flat stomach. Because spot reducing is not possible, the only way to have a flat stomach is to lose excess body weight and then work to tone and strengthen the area.
Step 1
Do crunches the right way. It's not about quantity but about performing the moves right and in a controlled manner. Contract the muscles before you start the crunch and always exhale during the exertion part of the exercise. Inhale while you're returning to the rest position. Whether you're lifting your head or your legs, make sure you do it using your abs. Don't bounce, and don't pull on your neck.
Step 2
Stick to the workout. Do a reasonable amount of crunches every day (20 is a good number). Switch among different exercises so your muscles are always challenged. When the exercises get too easy, add some weight to it. Grab a dumbbell and hold it against your chest when doing crunches. If you're doing leg raises or bicycle abs, use ankle weights.
Step 3
Lose excess body fat. No matter how many crunches you do, you'll never see a flat stomach if you have excess fat accumulated in the belly area. To lose weight, cut down the amount of calories you eat and focus on natural, whole foods instead of highly processed meals. To figure out how many calories you should be eating based on your height, age and current fitness level, use a calorie calculator (see Resources).
Step 4
Do cardio. What you choose doesn't matter. Running, dancing or cycling are all effective forms of aerobic training. You need a minimum of three workouts a week, although five to six is better if you have a large amount of weight to lose. Aim for at least 20 minutes of intense cardio to start and then increase the pace and length so you can achieve results quicker.
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