A flat stomach is the result of a series of changes in both diet and exercise. While abdominal work is an essential part of the process, it's by no means the most important one. No outside gimmicks can help you get a flat stomach, and the Mayo Clinic warns that using things such as girdles or other items might make you look smaller while you're wearing them, but will not affect the overall look and fat composition of your stomach.
Cardio
You'll never have a flat stomach if you're overweight, simply because muscle lies under fat in the body. So the first step to having flat abs is to lose excess weight and body fat that's loaded around the belly area. Because you can't spot-reduce (lose weight in a specific area of the body but not others), the best course of action is to engage in aerobic activity. According to NutriStrategy, activities that burned the most calories for an hour workout include high-impact aerobics, biking, calisthenics (push-ups, sit-ups), canoeing and circuit training. Aim to work out on most days of the week for best results.
Abs Workout
It's not the number of crunches you do that matters, but how well you do them. Focus on using the right form, breathing properly (exhale when doing the work and inhale when returning to rest position) and being consistent on your workouts. The basic crunch, bicycle and reverse crunch are effective types of abs workouts to get your midsection toned. Abdominal work will not give you a flat stomach if you don't lose weight, so this should be done as an add-on to cardio, not instead.
Bloating
Eliminate foods and drinks that cause bloat. This includes fizzy drinks, beans, cabbage and spicy foods, among others. Chewing gum results in the ingestion of extra air and should be avoided, as well.
Diet
Reduce your consumption of white carbs. This includes everything from pastries to starchy vegetables to white rice. Whole-grain carbs, like wheat, brown rice and oatmeal, on the other hand, are slow-release carbohydrates and are easier for your body to assimilate, according to Motley Health. They keep your blood sugar more steady and do not cause weight gain and bloating, as white carbs do.
Water
Keep yourself hydrated. This means drinking plenty of water so your kidneys can flush properly. If you drink too little, your body will compensate by retaining any and all possible water, so you'll end up bloated. Also, reduce your intake of salt and foods high in sodium, as it absorbs liquid and causes bloating, especially in the stomach area.
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