Whether you're concerned about your weight or you're just trying to make your body "beach ready," getting a flat stomach may dramatically improve your health. Having too much stomach fat is dangerous because it increases your risk of getting diabetes, heart disease and certain cancers, according to MayoClinic.com. On the bright side, you will see positive results as soon as you start doing some basic exercises on a daily basis.
Jogging
Doing moderate-intensity exercises like jogging on a daily basis is ideal for getting a flat stomach because total body fat loss leads to belly fat loss. Talk to your doctor to develop a personalized exercise program, but aiming for 30 to 60 minutes of exercise per day will help you control your weight and get rid of belly fat. Generally, adults should get at least 250 minutes of moderate-intensity exercise per week if they want to see a significant amount of weight loss, according to the American College of Sports Medicine. Other examples of moderate-intensity cardio exercise are bicycling, skating and dancing.
Strength Training Exercises
Exercising with weights will help you combat stomach fat because having more lean muscle boosts your calorie-burning machine. Participants were more likely to reduce their body fat proportion and keep off stomach fat if they did weight training twice per week than if they just got advice on exercising, according to a University of Pennsylvania study. Do two or more 20-minute strength training sessions, including resistance options such as body weight, free weights, weight machines and resistance tubing. Get all of your muscles involved, too, by doing at least eight to 10 different strengthening exercises.
Core Exercises
Although the concept of "spot burning" fat is a myth, you will tighten up your stomach if you regularly incorporate exercises that work your abs and other core muscles. Two examples of effective core exercises are power planks and the vacuum. To do a power plank, lie face-down on an exercise mat with your legs straight out and your body weight propped up onto your forearms. In this position you should look like you are in a slightly lower version of the beginning pushup position. Hold the pose with your stomach muscles tightened and back straight for at least 30 seconds. Work up to at least one minute. To do the vacuum, stay on the mat but get onto your hands and knees to form a "table" pose, maintaining a flat back, recommends "Good Housekeeping." Inhale and push out your stomach, then draw your stomach muscles in as tight as you can while pulling your stomach as far back as possible toward your spine. Hold for three to five seconds and repeat for one minute.
Considerations
What you bring into your body can make or break the success of your flat-stomach exercise regimen. Write down what you eat and drink every day for a week, jotting down how many calories are in each. You will struggle to get a flat belly if you consistently burn off fewer calories than you eat. Alternately, you will lose about 1 lb. every week if you manage to lose 3,500 weekly calories, translated to 500 calories on average per day. To keep your calorie intake on the lower end of your recommended range, start with smaller portions and eat mostly complex carbs such as whole grains, fruits and vegetables, recommends Harvard Health Publications. Limit your intake of sugar --- particularly sugary drinks such as soda and juice --- as well as saturated and trans fats. Replacing "bad" fats with polyunsaturated fats can also help you lose the belly.
References
- MayoClinic.com: Belly Fat in Women --- How to Keep it Off
- "Good Housekeeping": Flat Belly Exercises
- "Marie Claire": Flat Abs Fast
- Harvard Health Publications: Abdominal Fat and What to Do About it
- MayoClinic.com: Strength Training --- Gets Stronger, Leaner, Healthier
- American College of Sports Medicine: ACSM Position Stand on Physical Activity and Weight Loss
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