The abdomen is home to several muscle groups, including rectus abdominus, external and internal obliques and transverse abdominus, according to Shape.com. A firm, flat stomach is the envy of many exercisers and is achieved through a blend of careful diet and exercise that targets not only these abdominal muscles, but also the layer of fat that can cover them. A flat stomach requires good habits that must be practiced every day.
Step 1
Increase the amounts of fruits and vegetables you consume on a daily basis. These foods contain both soluble and insoluble fiber, which are vital to your digestion and low in fat. If your body is able to break these foods down and keep nutrients flowing through the digestive tract, you can experience a flatter stomach. Some examples recommended by New York diet consultant Stefan Aschan in an article posted on the ABC News/Health website include apples, low-fat yogurt, grapefruits, sauerkraut and broccoli. Yogurt, in particular, introduces healthy bacteria into the body to aid in digestion.
Step 2
Drink plenty of water. Because the stomach can swell due to excess sodium in the diet, water helps to flush the sodium out of the body. It also helps to replenish sweat lost during exercise. Aim to drink between eight and 10 glasses per day--more if you are active most days of the week.
Step 3
Engage in fat-burning cardiovascular exercise. If you are a beginning exerciser, low-impact exercises such as walking, swimming and biking can help to increase your cardiac and lung capacity. If you are more advanced, ramp up the energy with high-intensity aerobics, running, sprinting or other cardiovascular exercises that get your heart pumping. Cardiovascular exercise is necessary to achieve a flat stomach because the exercise helps to burn calories and eliminate fat.
Step 4
Tone the abdomen by performing exercises that build muscle. Examples include abdominal crunches, oblique twists, planks and pelvic tilts. Your goal should be to perform exercises that train the muscles from all angles. Pilates and yoga routines also are good for the abdominal muscles and enhance strength and flexibility. This does not mean that you have to train the abdominals every day, however. Instead, you should train every other day. This gives your muscles sufficient time to rest and to become stronger.
Things You'll Need
- Water
- High-fiber fruits and vegetables
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