You're not alone if you're frustrated about the excess fat around your stomach. The tummy tuck was the fifth most popular plastic surgery performed in the United States in 2009, according to the American Society of Plastic Surgeons. However, a tummy tuck isn't an option for everyone. If you don't have the financial resources for surgery or you're squeamish about going under the knife, get a flatter stomach through exercise, proper nutrition and better posture. This approach requires a consistent effort on your part if you want to achieve your goal.
Cardiovascular Exercise
Exercise plays a pivotal role in how your mid-section appears. Cardiovascular exercise burns calories--a large percentage of which are fat calories. In time, the excess fat around your abdomen will diminish as you lose weight through exercise. Exercises that burn the most calories per minute include running, cross country skiing and cycling. However, the best calorie-burning activity is the one you'll do consistently. Exercise at a moderate level for a minimum of 30 minutes a day, five days a week, or at an intense level for 20 minutes a day, three days a week. While you may not hit either of these targets every week, consistent effort over time will yield long-term results.
Strength Training
Adding two to three days of strength training to your weekly exercise regimen will help you slim your waistline more quickly. Since strength training builds muscle mass, you'll burn more calories when your body is at rest. Strength training itself also is a calorie-burning activity--an hour of strength training can burn as many as 400 calories for the average 120-lb. woman. Strengthening the muscles that make up your core also improves your posture. Use exercises that target your abdominals; obliques, which are the muscles that run down the sides of your abdomen; and your back every time you strength train.
Diet
The saying "you are what you eat" is a cliché for a reason. Changing your diet will help you shed unwanted pounds. For example, avoid donuts and pastries in the morning in favor of a bowl of oatmeal and fruit. People often carry more weight around the mid-section as they age. Dedicate yourself to a well-rounded diet that includes a variety of healthy foods, such as fruits, vegetables, complex carbohydrates and lean protein. Limit your intake of alcohol, saturated fats and sugar.
Posture
Your posture, or lack thereof, can affect how your stomach appears. If you slouch and slump, your abdominal muscles can weaken over time, making your stomach appear rounder than it would if you stood up straight. Stand up tall with your abdominal muscles pulled in as though you're tightening a drum. Keep your shoulder blades pulled toward your spine and down, as if you're tucking them into your back pockets. Focus on your posture throughout the day. Correct yourself if you find yourself practicing poor posture. Pay special attention when you're working in front of a computer, reading a book and eating a meal. Taking yoga and Pilates classes also may help strengthen the core muscles responsible for correct posture.
Considerations
Enlist the help of an experienced fitness professional if you need accountability to achieve your goals. An expert can help guide you toward your goal of a flatter stomach. Professional fitness trainers know how to design exercise routines that meet each individual's special needs, schedule, experience level and tastes. A trainer also will motivate you to reach your goal. Consult a registered dietitian if you need help creating a healthy meal plan. Your diet should fuel your workouts without the extra calories that contribute to being overweight.
