Achieving a flat stomach doesn't just make you feel better; it improves your health, too. Risk for serious health issues, such as stroke, breast cancer and cardiovascular disease increase with belly fat accumulation. Eating a healthy low-calorie diet and ramping up physical activity will help you achieve a flatter stomach and tighter abdominal muscles.
Fat Burning
If you want to get a flatter stomach, you need to combine cardio and strength training to burn calories and sculpt tighter abs. A pound of fat contains 3,500 calories. If you want to burn a pound of body fat, you need to burn about 500 calories daily. Losing 2 lbs. of fat weekly requires you to shed 1,000 daily calories. Discuss a safe weight-loss goal for your situation with your medical provider.
Toning Exercises
Toning exercises will help you tighten your core muscles and burn calories. Even after your workout session has ended, your body will still be burning calories. The abdominal hold is an effective exercise for targeting your lower core muscles. Sit on the edge of a firm chair and pull your feet off the ground 2 to 4 inches. Hold for three counts and release. Repeat this exercise for a minute.
Another effective exercise is the pelvic tilt. Lie down on your exercise mat, with your knees bent slightly. Tighten your core muscles and lift your pelvis upward. Hold the contraction for 10 seconds. Breathe while holding the contraction. Release and complete 10 repetitions during your workout session.
Cardio Activity
If you want to achieve a flatter stomach, cardio activity is an important tool. Select cardio activity that maximizes your workout time to burn belly fat quicker. For example, circuit training sheds 30 percent more calories than traditional workouts, according to Fitness magazine. With circuit training, you start out with a belly-toning exercise, such as the abdominal hold. Then, you switch to a vigorous type of activity, such as jogging or jumping jacks. Rotate between the two types of activities for at least 30 minutes.
Exercise Frequency
Exercise consistency will help you achieve flatter and tighter abdominal muscles. You need at least two strength-training sessions weekly, lasting 20 to 30 minutes each, according to MayoClinic.com. You also need a minimum of two hours and 30 minutes of cardio activity weekly, according to the Centers for Disease Control and Prevention. This is about 30 minutes of activity, five times weekly. If 30-minute sessions don't work with your schedule, use smaller intervals of time. For example, work out for 15 minutes in the morning and 15 minutes in the evening.
References
- Fitness; Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- Fitness; Top 10 Abs Exercises; Lexi Walters; May 2008
- Mayo Clinic; Belly Fat in Women; April 2009
- Mayo Clinic; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2008
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
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