To develop a flat stomach, you'll need to get rid of excess fat in the belly area by losing weight. Perform ab-strengthening exercises regularly so your stomach will be toned. Once excess belly fat is gone, the muscle underneath will be visible. Combine diet with exercise for quicker results.
Cardio
To burn calories and eliminate belly fat, perform cardio exercise regularly. Aim for 30 to 60 minutes of aerobic activity, three to five days a week. Running, swimming and cycling are high-calorie burners. At the gym, you can also use the elliptical machine or stair climber. Walking is a good activity for those who prefer low-impact exercise, but you'll want to walk long distances at a vigorous pace to lose weight. Aim to walk at a pace of at least 3 to 4 mph for weight loss, recommends Katherine Zeratsky, a Mayo Clinic nutritionist.
'The Hundred'
"Fitness" magazine ranks the Pilates move "The Hundred" as one of the top 10 best ab exercises. To perform it, sit up straight on a mat with your knees bent by your chest and your hands at your sides. Lie down with your knees still bent and your palms facing down. Exhale and lift your head and shoulders off the mat. Vigorously pump your arms six inches up and down, reaching with your fingertips. Inhale for five pumps, then exhale for five pumps. Curl your chin in toward your chest. Do 100 pumps or 10 full breaths. Keep your lower back pressed in toward the ground and pull your lower abs toward your spine. Your abs should be engaged throughout the exercise.
Prone Plank
"Fitness" magazine ranks the Pilates move "The Hundred" as one of the top 10 best ab exercises. To perform it, sit up straight on a mat with your knees bent by your chest and your hands at your sides. Lie down with your knees still bent and your palms facing down. Exhale and lift your head and shoulders off the mat. Vigorously pump your arms six inches up and down, reaching with your fingertips. Inhale for five pumps, then exhale for five pumps. Curl your chin in toward your chest. Do 100 pumps or 10 full breaths. Keep your lower back pressed in toward the ground and pull your lower abs toward your spine. Your abs should be engaged throughout the exercise.
Obliques with a Twist
Michelle Dozois, instructor on the "10 Minute Solution Carb & Calorie Burner" DVD, recommends this move for toning your love handles. Begin in the upward phase of a push-up. Exhale and turn both knees to the left. Inhale and straighten your legs. Repeat on the right side.
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