Some people make the mistake of focusing only on abdominal spot training when they are trying to lose weight in their midsection. However, if you want to lose midsection weight successfully, you need to combine cardio activity with strengthening sessions. Losing midsection weight won't just make your clothes fit better; you'll also reduce risk for cancer, high blood pressure and diabetes.
Foods for a Flat Stomach
Specific foods will assist you in the fight against belly fat. If you don't eat foods high in omega-3 fatty acids, such as freshwater fish and flaxseed, it's time to start. This type of fat increases your metabolism, which helps you get a flatter stomach. Another food to eat is almonds. Almonds help your muscles contract during workouts, allowing you to flatten the stomach. Soy is another food to consume. Dieters who consume soy milk rather than traditional milk lose more belly fat.
Cardio Activity
If you want a flat midsection, it's important to plan 30 minutes of cardio most days of the week. This type of activity burns calories, forcing your body to tap into fat reserves. Select vigorous activities to burn tummy fat quicker. For example, walking at 2 mph only burns 183 calories an hour for a 160-lb. person. Increase the intensity to jogging and burn 584 calories an hour. Other activities that burn more than 500 calories an hour include cross-country skiing, rollerblading and playing basketball.
Abdominal Hold
An abdominal hold is an exercise that tightens the lower section of the belly. Sit on a firm chair with your feet planted firmly on the ground. Place your hands on the edge of the chair to brace yourself during the movement. Finger tips are pointed away from the body. Lift your toes off the ground slowly. Contract the abdominals the entire time and lift feet about 2 inches. Hold the contraction for five counts and release. Repeat this movement for 60 seconds.
Pelvic Tilt
Another effective exercise for flattening the stomach is a pelvic tilt. This exercise targets the deep abdominal muscles. Lie down on the floor with your back planted firmly against the floor. Bend your knees. Contract the abdominal muscles and lift your buttocks off the floor, toward the ceiling. Hold up to 10 counts and release to starting position. Repeat this movement up to 20 times during your workout session.
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