Achieving a flat stomach involves decreasing your overall body fat and building your abdominal strength. Getting a flat stomach takes time and dedication. But there are a few things you can do to help make your stomach look flatter while you pursue a more permanent solution. Eliminate gassy foods, drink plenty of water, cut calories and exercise daily to help flatten your abdominal region without the help of diet pills or fad diets.
Step 1
Replace high-calorie, carbonated beverages with water. Women should aim for a daily intake of nine cups of water, and men should aim for 13 cups daily, according to the Mayo Clinic website. In addition to keeping your body hydrated, water helps prevent water retention, which can cause your stomach to appear bloated. Drinking water instead of sodas or sugary drinks helps you cut unnecessary calories and sodium, which also leads to water retention weight gain.
Step 2
Avoid foods that cause bloating or gas. Even vitamin-packed, healthy foods such as cabbage, legumes, broccoli and cauliflower can cause bloating. To quickly flatten your belly, eliminate these foods from your diet. The Mayo Clinic site suggests avoiding apples, hard candy, sugar-free foods or drinks, chewing gum and carbonated drinks to eliminate gas and bloating. Dropping these foods from your diet can help your stomach appear flatter in one day.
Step 3
Perform a minimum of 30 minutes of physical activity each day. Cardiovascular exercises like jogging, biking, dancing or swimming burn a lot of calories, eliminating body fat in the process. These exercises also strengthen and tone your core, giving your abdominal muscles a workout. According to Fitness magazine, cardiovascular exercises help tone your stomach muscles faster than abdominal exercises alone.
Step 4
Strengthen your core. Working your core, rather than focusing solely on your six-pack, builds strength in your back, abdominal, pelvic and hip muscles. Perform planks on your elbows or hands to engage your entire core. Start on the floor in a push-up position on your hands or elbows. Keep your head down with your neck in neutral alignment with your spine. Use your core to keep your backside in line with your spine and heels. Hold the exercise for 10 seconds. Rest, then repeat two or more times. As your abdominal strength improves, hold the exercise for up to 60 seconds. Perform abdominal exercises at least three times a week, but not on consecutive days.
Member Comments