To have a flat stomach, you need to lose fat and tone the muscles in the abdominal area. Because it is not possible to exercise away fat in a specific area -- such as the abdomen -- success depends on an exercise program that will lead to overall weight loss. You also must burn more calories than you consume. Complete the process by adding exercises that tone and strengthen the stomach muscles.
Goals
To lose a pound of fat, you need to burn 3,500 more calories than you consume. Maintaining a low-calorie diet, along with exercises that will burn a decent number of calories, can help you to achieve that. Exercises that work the stomach muscles will eventually create tone and definition once there is less fat in the abdominal area. Building muscles without also focusing on losing weight will not lead to a flat stomach.
Cardio Equipment
Some of the best exercise equipment for burning calories are machines that work the cardiovascular system. Machines like the treadmill, stair-stepper and elliptical trainer can help burn numerous calories and fat. The American College of Sports medicine recommends getting cardiovascular exercise three to five times a week for 60 to 90 minutes at a time to lose weight.
Ball Exercises
Using an inflatable exercise ball to work the abdominal muscles has been found to be one of the top exercises for effectiveness in generating muscle activity, according to Mark Anders at AceFitness.com. The ball -- also called stability ball -- also offers support to the back. Perform abdominal crunches by sitting on the ball with your feet flat on the floor. Slide forward until your back is on the ball and your body and thighs are parallel to the floor. Cross your arms over your chest and tuck your chin slightly in toward your chest. Raise your upper torso slowly while contracting your stomach muscles, making sure to go no further than 45 degrees. Spread your feet wider apart if you are having problems keeping balance. Exhale when you contract your muscles; inhale when you relax them.
Bench Exercises
Perform situps on a bench to give stability to your movement and allow for an adjustment of the angle. Use a bench that is made for situps, and make sure it has a comfortable pad to stabilize your feet. Begin by doing 10 to 12 situps at a time, in sets of three, starting with the bench parallel to the ground. Hold your hands at the back of your head for stability and raise your torso slowly to your feet. Once you are more comfortable, lower the bench so you are doing the sit-up at an angle to work your lower abdomen.
Captain's Chair
The captain's chair is a stand-alone piece of equipment that has two handles for gripping and a padded support for the back. To use this piece of equipment, position yourself comfortably so your back is against the support, and then grip the handles. You will be supporting your entire weight, with your feet off the ground. Lift your knees toward your abdomen as far as you can, hold the position for a few seconds, then release and lower your legs. Inhale on the upward movement, exhale on the downward movement. Vary the movement by twisting to the right or left when lifting your legs; this will work the muscles on the side of the stomach. Do this exercise for 10 to 12 repetitions at a time, for up to three sets.
Considerations
Losing weight and using exercise equipment that works the muscles of the abdomen will help toward achieving a flatter stomach. However, your body shape is determined partly by genetics; not everyone will have the same results. Regardless of whether or not you achieve a flat stomach, regulating your diet, exercising and toning your abdomen will help you develop good posture, avoid back pain and keep you healthy overall.
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