Many exercisers dream of a flat, toned and shapely stomach. Developing a flat stomach requires a combination of approaches, including nutrition, exercise and posture. Genetics can also play an important role in your ability to develop a washboard stomach.
Eating For a Flat Stomach
To develop a flat stomach, you may need to lose some weight. Fat stored internally around your abdominal organs -- called intra-abdominal adipose tissue -- will cause your stomach to push outward. To lose weight, consider following a calorie-controlled diet and increasing your general activity levels. The combination of cardio exercise and strength training is best for sustainable weight loss.
Avoid Foods that Cause Bloating
Some people find that certain foods cause their abdomen to become bloated. For example, if you have intolerance to gluten, you may find your stomach swells with trapped gas. If you have any food allergies such as gluten, nuts or lactose, avoid these foods to ensure your stomach is not bloated. You may not realize that you suffer food intolerance until you abstain from foods containing common allergens. Try eliminating grains or dairy for seven days while monitoring your waist measurement. If you find that your waist measurement goes down during your week of abstinence, you may suffer from mild food intolerance.
Developing Your Abdominal Muscles
The muscle at the front of your stomach is called the rectus abdominis, which can give a flat, lean stomach its six-pack shape. Perform crunches, leg raises, planks and sit-ups to strengthen your stomach muscles. You can also increase the condition of your abs by performing isometric exercises. Isometrics are a form of exercise that involves tensing your muscles as hard and as long as you can. To perform an isometric stomach exercise, tighten your abs as though you are about to get punched in the gut. Hold this contraction for 10 to 20 seconds before relaxing and repeating. Don't hold your breath when performing isometrics.
Better Posture for a Flatter Stomach
If you round your lower back, your stomach muscles will bulge forward. To develop a flat stomach you must learn to stand up straight and avoid slouching. Although stomach exercises are important, you should also strengthen your lower back muscles so that you are better able to stand up straight. In addition, overly tight stomach muscles can pull you forward into a slouched position, so stretch your abs after exercise to minimize this.
Caution
If you are new to exercise, have been sedentary for a long time, are significantly overweight or suffer from any meaningful medical condition such as severe back pain, high blood pressure or diabetes, consult your doctor before starting a new exercise routine. Failure to do so may result in injury.
References
- "The Complete Book of Abs: Revised and Expanded Edition"; Kurt and Brett Brungardt; 1998
- "Abdominal Training, Second Edition: A Progressive Guide to Greater Strength"; Christopher M. Norris; 2002
- "How to Eat, Move and Be Healthy"; Paul Chek; 2004
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