A flat, toned stomach is the envy of men and women because it is a sign of physical health. However, a flat stomach is not easily achievable. A combination of diet and exercise designed for stomach toning can help you to achieve a flat, toned stomach as quickly as possible. Getting a toned stomach does not have to take hours of exercise per day, but it does require performing the right exercises.
Step 1
Increase the amount of fiber you eat each day, according to HealthCastle.com. Consuming at least 25 g of fiber per day helps to reduce your hunger and ensure a healthy digestive tract. Increase your fiber intake slowly over the course of a month, and be sure to drink plenty of water to allow the fiber to better flow through the digestive tract.
Step 2
Reduce your daily sodium intake. Sodium can cause your body to retain fluids, which can create a puffy or swollen stomach. By limiting your sodium, you may notice a fast reduction in bloating. Limit your intake to about 2,400 mg per day.
Step 3
Perform exercises that strengthen your transverse abdominus muscles, says GoodHousekeeping.com. These muscles are located deep under your outer abdominal muscles and can help to pull in stomach fat. To work these muscles, lie on your back with your feet flat on the floor. Rest your head on a pillow and place something heavy---such as a book---on your stomach. Breathe out deeply to pull your belly button toward your spine. If you observe the book lowering, you have exercised the correct muscles. Repeat this exercise for 10 to 12 reps, three times per week.
Step 4
Target and tighten your abdominal muscles from all sides with a rotating plank reach exercise. According to Shape.com, begin this exercise by placing your feet and hands on the floor as if you are at the top of a pushup. Your hands should be directly underneath your shoulders. Slowly lift your right hand up in the air and twist toward your right side until your hand is pointing toward the ceiling. Hold for several seconds, then lower your arm. Repeat six to eight times, lower and then start on the left side. For added difficulty, hold a lightweight dumbbell in the hand you are lifting.
Tips and Warnings
- When you are trying to tone your belly fast, take steps to reduce stress, recommends HealthCastle.com. Stress increases the amount of cortisol in the body, which increases your appetite and causes your body to deposit fat around the abdomen.
Things You'll Need
- 2-to-5 pound dumbbell (if needed)
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