Reducing tummy fat has many benefits, including reduced risk for breast cancer, high blood pressure and colorectal cancer, according to MayoClinic.com. Some fad diets promise a quick fix to flattening the stomach, but the one old rule for losing weight around the stomach is that you need to do both cardio activity and strength training. Spot training alone won't tone the tummy. Layers of fat will cover up the abdominal muscles.
Cardio for Fat Loss
Schedule a minimum of two hours and 30 minutes of aerobic activity weekly, recommends MayoClinic.com. This breaks down to 30 minutes of cardio most days of the week. Cardio helps your body use more calories than it needs, which causes midsection fat burning. Select activities that burn high amounts of calories per minute, like rollerblading, running and playing basketball. Boost calorie burning by using interval training with your cardio sessions. For example, jog for two minutes, then run quickly for two minutes. Interval training boosts calorie burning, aiding in faster belly fat loss.
Side Crunch
The side crunch uses your balance to strengthen core muscles. Kneel on the floor, then slowly lean your body to the right and fully extend your left leg, with toes pointed. Your right hand is on the floor for balance. Place your left hand behind your head for support and crunch up towards your left leg. Complete eight repetitions on each side, recommends "Fitness" magazine.
Abdominal Hollowing
Get down on an exercise mat on all fours. Tighten your abdominal muscles by drawing in your belly button. Take a deep breath with the contraction and hold for 10 seconds, then breathe out as you let go of the contraction. Repeat this movement 10 times, recommends MayoClinic.com. You also can complete abdominal hollowing in a standing position. Draw the bellybutton in for 10 seconds and flex the muscles, then release.
Flat Stomach Foods
There are several foods that promote a trimmer waistline. Almonds are a powerful food that contains fiber, protein and magnesium. Magnesium plays an important role in muscle building, which promotes more effective workouts. Omega-3 fatty acids are another option and are found in salmon, flaxseed and mackerel. These foods slow digestion, prevent cravings and boost your metabolism, according to "Fitness" magazine.
Yogurt is another option, containing probiotic bacteria to aid digestion. This helps prevent bloating and gas, allowing the stomach to appear flatter.
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