Having extra stomach fat can put your health in greater jeopardy than having extra fat in any other area of your body, according to MayoClinic.com. You are at increased risk of diabetes, heart disease and certain forms of cancer if you have excess flab on your stomach. Fortunately, you can improve your health while flattening and toning your stomach if you make some basic lifestyle changes.
Get Your Heart Pumping
Getting in some moderate-intensity exercise most days is the best method of flattening out your stomach, according to MayoClinic.com. Moderate-intensity exercise, such as speed walking, should be vigorous enough to cause you to breathe faster, but it shouldn't cause you to have trouble carrying on a conversation. The American College of Sports Medicine recommends getting at least 30 minutes of moderate-intensity exercise at least five days per week or getting in 20 minutes of vigorous-intensity exercise three days per week. However, it acknowledges that you may need to do at least 60 to 90 minutes of activity in each session to lose weight and keep it off.
Cut Calories
Cutting excess calories from your diet will help you lose the flab faster. Find ways to eat more fruits, vegetables and whole grains, as they tend to be low in calories and rich in nutrients. Eating nutritious snacks, such as apples, celery and whole wheat crackers, will help you feel satiated and reduce your risk of overeating at lunch and dinnertime. Also, cut down your intake of saturated fat -- most commonly found in animal-based foods, such as meat and dairy -- and replace it with unsaturated sources, such as fish, nuts and seeds, recommends MayoClinic.com. You will need to cut 3,500 calories per week or about 500 per day if you want to drop 4 pounds in one month.
Tone Your Core Muscles
Core exercises can tone your abdominal region and help your abdomen, hips, low back and pelvis to work well together. This has the dual effect of improving your physical appearance and improving your overall stability and balance, according to MayoClinic.com. A plank exercise is a highly effective core exercise that is easier said than done when you are a beginner. Get into plank position by supporting your body weight on your hands and feet as though you are about to do a push-up. You should form a straight diagonal line, so keep your glutes down. Contract your abdominal muscles and hold this position for up to 60 seconds.
Target Specific Abdominal Areas
Work your deep abdominal muscles with an exercise called abdominal hollowing. Start on your hands and knees on a mat or on the floor. Let your stomach droop down toward the mat as you inhale, then exhale and draw your navel up and in toward your spine. This should cause your abdominal muscles to tighten. Hold this position for 10 seconds and repeat 10 times. To access your lower abdominal muscles, lie faceup on your mat with your arms at your sides, your knees bent and facing the ceiling and your feet flat on the floor. Tighten your lower abdominal muscles, lift your glutes off the floor and hold for 10 seconds. Repeat 10 times.
References
- Women'sHealth: Flatten Your Belly With This Ab Workout
- MayoClinic.com: Can Sit-Ups Flatten Your Stomach?
- MayoClinic.com: Belly Fat in Women -- How to Keep It Off
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- MayoClinic.com: Seven Reasons to Strengthen Your Core Muscles
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