Achieving a tight, flat stomach takes dedication to strengthening your core and burning off excess body fat. Exercises that strengthen your core will tighten and tone your abs for a flatter appearance, but any excess fat around your belly will require losing overall body fat. To lose body fat, you need to burn more calories daily than you consume, by eating less and getting cardiovascular exercise. Exercises that are cardio and strengthen your core, such as running and swimming, are an effective way to quickly tighten up your abs while losing any excess body fat, "Fitness" magazine reports.
Step 1
Run with your focus on engaging your core. Running requires complete abdominal engagement, and focusing on your core while running will help you flatten your bell, according to Dr. Ed Laskowski, co-director of the Mayo Clinic Sports Medicine Center. Running at a 10-minutes-per-mile pace can burn up to 420 calories in 30 minutes, and help you drop your total body fat, which can help eliminate excess fat around your stomach. To stimulate the most core muscles while you run, visualize your belly button pulling toward your back while your tailbone tilts slightly forward.
Step 2
Do cowboy crunches daily. Cowboy crunches are an advanced exercise that engages the entire core to tighten and tone your upper and lower abdominals. Begin cowboy crunches lying supine with your knees up toward the ceiling, feet flat on the floor, hands behind your head and elbows facing the sides. Lift your feet off the floor and press your knees out to the sides. Hold this position, lift your head and shoulders off the floor and crunch your elbows and knees in to meet in the center. Release back; repeat this crunch 20 to 25 times.
Step 3
Increase core workout intensity by adding a weighted medicine ball. Weighted medicine balls range from one pound to 25 pounds and higher, and can increase the intensity of your core workout. Exercises such as the seated medicine-ball trunk rotation help sculpt your obliques to define your waistline. Begin this exercise sitting upright, with your knees toward the ceiling and feet flat on the floor. Hold the medicine ball at chest level with both hands, and lean your torso back slightly. Inhale and twist your torso to the right, extending the medicine ball over to your right side. Pull it back to center, then twist to the left and extend the medicine ball to your left side. Repeat the sequence a total of 10 to 12 times.
Tips and Warnings
- Decrease your daily caloric intake. Stay well hydrated by drinking water throughout the day.
- Always consult your doctor before beginning any new exercise or diet program.
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