The key to successfully getting a flat tummy, or abdominal area, is to combine healthy eating, cardiovascular exercise and strength training. Eating nutritious foods and burning calories through exercise will promote weight loss from the stomach area while strength training moves that target the stomach will tone your abdominal muscles. By combining research-based information from the National Institutes of Health for nutritious eating and findings from the American Council on Exercise (ACE) for the most effective abdominal exercises, you can quickly meet your goal of getting and keeping a flat tummy.
Step 1
Reduce the portion size of the foods you eat. This simple step will reduce your overall caloric intake, promoting weight loss. Consider that healthy portions of foods can be compared to common household items. For example, one serving of pasta is the size of half of a baseball, one serving of dried fruit is the size of an egg and one serving meat equals the size of a deck of cards.
Step 2
Eat more nutrient-rich foods that provide fewer calories, such as fruits and vegetables. Make them the focus of your meals by filling at least half of your plate with these foods.
Step 3
Reduce your intake of high-fat, high-sodium processed foods, and other foods and drinks that provide empty calories such as soda, fruit drinks and candies. The term "empty calories" means they add excess calories to your diet without beneficial nutrients.
Step 4
Perform cardiovascular exercise at least five days per week by choosing activities such as running, walking, indoor cycling classes, elliptical training or dance. The American College of Sports Medicine recommends that adults perform 30 minutes of moderate intensity physical activity during each session; however, they note that 60 to 90 minutes per session may be necessary for weight loss.
Step 5
Engage in strength training exercises for the abdominals for at least five minutes each day as recommended Peter Francis, PhD. who led the ACE-commissioned study rating the effectiveness of abdominal exercises.
Step 6
Choose exercises for the rectus abdominis, the muscle along the front of your stomach, which runs from the rib cage to your pelvic area. The most effective exercises for this area include the bicycle maneuver for which you alternate shoulder to opposite knee while lying on the floor, knee raises using the Captain's chair and crunches using an exercise ball.
Step 7
Include exercises for the oblique muscles of the waistline, which also contribute to a flat tummy. The most effective exercise for this area again include using the Captain's chair and the bicycle maneuver. Add the reverse crunch or curl, where you lie on the floor and elevate the legs at a 90-degree angle, slowly curling them in towards your chest for each repetition.
Tips and Warnings
- Also include strengthening exercises such as back extensions and alternating arm and leg lifts to help keep the lower back strong. Muscles of the lower back and abdominals work hand in hand for a healthy core. If you are just beginning to eat healthier and exercise start slowly, gradually making a few new changes each week. Changing too many things at once may cause you to feel overwhelmed, tempting you to return to unhealthy habits.
- Don't overdo it if you are new to exercise. Start with a goal of 30 minutes. You can accomplish this by breaking your exercise sessions into bouts of 10 minutes three times per day. If you still need to lose more weight and tone the stomach, gradually add a few minutes per week to reach a total exercise session of 60 minutes as recommended for weight loss.
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