Flattening the stomach is possible in a relatively short period of time if individuals are determined to make several changes. These changes can be short-term, but for lasting results, long-term changes in diet and lifestyle provide optimal benefits as well as long-term health and wellness. The Mayo Clinic states that abdominal fat may increase risks of heart disease, diabetes, high blood pressure and even some types of cancer. Exercise and diet can help flatten the stomach in as little as three weeks.
Step 1
Reduce the amount of calories you eat on a daily basis. In order to lose weight and tone flabby areas, individuals need to burn off more calories than they consume on a daily basis. The Mayo Clinic recommends a diet rich in complex carbohydrates, which comes from vegetables and fruits, and less refined white flours and sugars as are found in desserts, white breads, rice and pastas. Choose brown or whole wheat instead.
Step 2
Increase daily exercise. Again, the Mayo Clinic recommends moderate to intensive activities to reduce belly fat, which is often the first location on the body where weight loss will be noticed. Aerobic exercise combined with strength training is one of the most effective for flattening the stomach in a short period of time.
Step 3
Focus on exercises that help work abdominal muscles, such as crunches, reverse crunches, waist twisting exercises (which will attack the love handles) and abdominal exercises that create a hollow curve in the stomach through stretching and deep breathing. Try getting onto all fours on the floor, weight equally distributed on the hands and knees. Exhale, while at the same time sucking the abdomen inward, like you're trying to touch your belly button to your spine. Hold this contraction for a count of ten and then release. Do this ten times.
Step 4
Work the lower abdominal muscles by performing leg lift-type exercises or pelvic tilt exercises. For example, for a leg lift, lie on the floor on your back, arms at the sides. Keeping feet together, lift the legs off the floor until they are above your hips (an approximately 90 degree angle), hold, then lower. Do this exercise ten times.
Pelvic tilts are excellent for training lower abs. Lie on the floor, legs bent, hands at your sides. Exhale, sucking the lower abdomen toward the spine, trying to touch your belly button to the floor beneath you. Tuck the pelvis slightly upward, like scooping a spoonful of sugar, and slowly lift the buttocks off the floor. Keep the move tight and focused. Hold for about 10 seconds and then release. Repeat between 10 and 20 times.
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