A flat belly looks good, and reducing belly fat has positive effects on your health. If you have too much fat around your waist, you are at an increased risk of developing serious medical conditions, such as heart disease, diabetes, metabolic syndrome and gallbladder disease. Although there is no magic bullet for a flatter stomach, diet and exercise changes will help you achieve your goal.
Cardio
Cardio exercise burns fat anywhere in the body, including the belly area. Spend 45 minutes most days of the week participating in activities such as running, jogging, swimming, cycling and step aerobics. If you find you have hit a weight-loss plateau, increase the duration or intensity of your workouts. Participate in other forms of exercise to work the ab muscles as well. Examples include Pilates, yoga and tai chi. You'll improve flexibility while strengthening your core muscles.
Weights
The Mayo Clinic advises adding weights to your workout routine if you want to get rid of belly fat. Use resistance exercise machines to work the upper body, lower body and core muscles. Machines include ab board, ab inversion table, pulldown bar, leg press and chest press. You should use weights a minimum of three days a week. Start with less weight and a lower number of reps. As you build muscle, you may decrease reps and add more weight.
Ab Workouts
Spend three days a week doing ab workouts. Keep in mind that you are not able to spot-burn fat. However, building muscle in the abs will give you a more toned look. "Fitness" magazine recommends crunch beats and bridges as part of your workout routine for a flat belly. To do a bridge, lie flat on a mat with your knees bent and shoulder width apart. Lift your hips off the floor and fully extend your right leg into the air. Release to the starting position and switch legs. For a crunch beat, lie on a mat with your knees bent at a 90-degree angle and your legs lifted off the floor. Put your hands behind your head and lift your shoulders off the floor. Return to the starting position. Perform two sets of eight reps for each exercise.
Diet
You may add belly-fat-busting foods into your diet along with exercise to achieve flatter abs, according to "Fitness" magazine. Foods high in protein, fiber and unsaturated fat keep you more full for a longer time. Add nuts, egg whites, soy, berries, apples and fish into your diet to reach your goal of a flatter stomach. Avoid foods that cause bloating, such as dairy products and alcoholic beverages.
Member Comments