The Best Way To Flatten The Tummy

One of the potential benefits of regular exercise and a healthy diet is a firm, flat tummy area. And while you can't spot-reduce, there are certain exercises that specifically target the midsection. When combined with cardiovascular exercise and healthy eating habits, the focus on trimming your midsection will help you reduce overall body weight, including the tummy. With persistence, you can achieve your weight-loss and ab-toning goals.

Step 1

Check with your doctor to make sure you are fit enough to exercise. It is beneficial to make sure your vitals, such as heart rate and blood pressure, are within the normal range, though your doctor may run blood work or tests to check for underlying causes of abdominal fat. Having excess fat along the waistline can be an indicator of certain health conditions such as type 2 diabetes, liver problems or heart disease. Testing for these conditions along with assessing your overall risk will give you an indication of how you should proceed with abdominal exercise.

Step 2

Follow a low-fat diet. To flatten your tummy, you will have to eat fewer calories than what you burn each day. Creating meals from each of the food groups will contribute to overall weight loss and help you lose belly weight faster. Whole grains such as oatmeal and brown rice are options for breakfast and dinner. Low-fat dairy, vegetables and fruits can be incorporated into any meal. Choose lean proteins for your meals, including chicken, fish, seeds and nuts. Snack on fruits and vegetables as you get hungry throughout the day.

Step 3

Perform aerobic exercise. The inner fat in the belly that you can't see is called visceral fat. This fat can be potentially dangerous because it presses on vital organs in the abdomen, such as the gallbladder and liver. By performing aerobic exercise for 30 minutes a day at least five days a week, you are reducing your overall body fat, including your tummy area. Choose from low-impact aerobics such as walking and gardening, or work your way up to rock climbing and cycling as a way to strengthen your midsection.

Step 4

Engage in abdominal strength training. This will allow you to focus on building up your tummy area. Situps are the most common way to target your abdominals. Lie flat and bend your knees while bringing your upper body and elbows to meet your knees. Another way to add strength to your inner core is an opposite leg and arm raise. Start on all fours and then begin to raise your right arm to shoulder height and extend the opposite leg out as straight as possible. Hold for five seconds and repeat. This also improves stability and balance.

Step 5

Stretch your abdominal muscles. The American Council on Exercise suggests stretching before and after a workout. Before you begin your aerobic exercise or abdominal training, try a dynamic stretch, which involves short spurts of moving in place such as a jog or jumping rope. End your exercise with more of a static stretch or standing in place, while stretching and flexing a group of muscles, such as the legs or abdominals.