Tight undershirts and girdles may disguise your pudgy belly, but making changes to your diet and exercise plan is the only way to a flat, firm stomach. By limiting your calorie intake, doing regular cardio exercises and doing exercises specifically designed to tone and tighten the abdominal muscles, you'll have a flat, firm stomach. Talk to your doctor before trying any new exercises, especially if you have injuries or health problems.
Exercise Ball Freeze
Place an exercise ball on the ground, then get down on your knees in front of it. Place your forearms on the ball and bend your elbows. Make loose fists with your hands. Walk your feet backward until your knees are completely straight. Separate your legs to make the exercise more challenging. Tense your abdominal muscles and buttocks while you hold this position for one minute. Repeat.
One-Leg Squat
Stand up straight with your feet at about the width of your hips and your knees bent. Put both hands on your hips. Lift your right foot off the ground about 2 inches and bend your left knee, lowering yourself into a squat. Straighten your knee to rise back up to standing, then repeat 12 times, keeping your right foot lifted continuously throughout the exercise. If you have difficulty keeping your balance, place your right heel on the ground. Switch to the opposite leg and repeat.
Plank Lift
Get down on the ground on your hands and knees. Lower your feet so your calves are resting on the ground, then lower your buttocks so your body between your head and knees is completely straight. Bend your elbows as you lower your chest down to the ground, then press your palms into the ground and straighten your elbows as you raise your upper body back to the starting position. Repeat 12 times.
Forward Jump
Stand up straight with your feet at the width of your hips. Straighten your arms out in front of you at the height of your shoulders. Bend your knees to lower your body into a squatting position, but don't bend them so much they overlap your toes. Engage your abdominal muscles as you jump forward. Land with your knees bent. Come back up to standing, then repeat the entire exercise 10 times.
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