The truly flat stomach is one of the most coveted goals of fitness participants. This popular desire has unfortunately inspired the creation of a variety of bogus supplements, diet plans and exercise gadgets, which supposedly aid in flattening the belly. Spot reduction is, however, a myth, but fortunately, a well-designed exercise, diet and postural improvement plan can help reduce abdominal fat and enhance the appearance of the belly.
Step 1
Reduce the amount of fat in your diet. Even high-intensity, long-duration aerobic exercise cannot counteract the effects of excessive fat consumption. Be wary of high sugar products that have the 'low fat food" disclaimer on their labels. Unused sugar is converted to fat.
Step 2
Avoid salty, processed foods. Sodium makes you retain water, which can lead to abdominal bloat.
Step 3
Avoid chewing gum. Nutritionist Tanya Zuckerbrot states that chewing gum causes you to swallow air. When this air gets stuck in the gastrointestinal tract, it causes abdominal bloat.
Step 4
Cook your vegetables. Tanya Zuckerbrot advises that certain vegetables, such as broccoli, cabbage and cauliflower produce gas in the gastrointestinal tract, which can lead to abdominal bloat. Cooking these vegetables delivers the nutrients without the gas.
Step 5
Drink six to eight, 8-oz. glasses of water every day. Dehydration causes your body to store water to protect its vital systems. This water is stored as abdominal bloat.
Step 6
Perform aerobic exercise. The American College of Sports Medicine suggests that people perform at least 30 minutes of aerobic exercise on most days of the week.
Step 7
Practice rowing exercises to improve postural alignment. Sit in an upright position and wrap a resistance band around your feet. Squeeze your shoulder blades together as you bend your elbows. This exercise counteracts the effects of constant slouching.
Step 8
Perform crunches on a stability ball. Since the ball is a stability training tool, you will need to engage your core to stay in balance. Sit on the ball in an upright position. Walk down the ball until the back of your pelvis, lower back and middle back are imprinted into the surface of the ball. Place the fingers of each hand at the edge of your head. Inhale to prepare. As you exhale, draw your belly button toward your spine, lift your head and shoulders so that your ribcage moves toward your pelvis. Inhale on the return. Perform 12 to 15 repetitions.
Tips and Warnings
- Pilates exercise can help realign the body, which will make the abdominal area seem flatter.
- Abdominal flattening creams and gels may only promote water weight loss, which will only be a temporary solution.
Things You'll Need
- Stability ball
- Workout clothes
- Aerobic exercise equipment or running shoes
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