Getting a flat belly is a prime concern of many people looking to get in shape. After all, nothing says you're fit more than a flat and sexy six pack. However, obtaining a flat belly is even more important to your health, says MayoClinic.com. Having extra fat around the midsection puts you at an elevated risk for heart disease, stroke, diabetes and cancer. Luckily, you can work out to get that flat belly.
Cardiovascular Exercises
You have to burn off the fat that's covering your muscles to get a flat belly. Engaging in moderate cardiovascular exercise for at least 60 minutes per session, five days a week, will do just that, says the American College of Sports Medicine. This activity burns calories and allows you to lose weight. Popular activities include power walking, jogging, cycling and aerobics classes. For added calorie-burning power, consider increasing the duration of the workout to 90 minutes or the intensity of the workout to something vigorous like running or kickboxing.
Lift Weights
Though it might not seem like it would have a direct affect, lifting weights can help you get a flat belly. Weightlifting increases your muscle mass and the more muscle you have, the more calories you burn when at rest. This metabolic boost will make losing weight easier and getting flat belly faster. Exercises for a flat belly include tricep extensions, leg lifts, squats, deadlifts, side bends, situps, V-ups and bicep curls.
Exercise Ball Crunches
Exercise ball crunches can tighten and tone your abdominal muscles and flatten your belly without placing strain on your back. To perform them, sit on an exercise ball, then walk forward until it is resting at the middle of your back. Put your hands behind your head and brace your weight on your feet with bent knees. Engage your abdominal muscles and perform a crunch. Lower back down and repeat at least 15 times.
Reverse Crunches
Reverse crunches target your lower abdominal muscles, which are often ignored by standard abdominal exercises. Performing this exercise can help eliminate the fat pooch that tends to accumulate on the lower belly. To execute it, lie on your back with your hands at your sides and knees bent. Pressing your hands to the ground for stability, engage your abdominals and lift your legs and hips into the air, pressing your feet toward the ceiling. Lower back down and repeat at least 15 times.
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