How to Get a Flat Abdomen

If you want to achieve a flat abdomen, you need more than traditional stomach crunches. It's not possible to "spot reduce" your belly, however, you can burn fat all over your body, which results in a flatter abdomen. This is accomplished through diet modifications and regular cardio activity. Toning exercises help develop core muscles that are sleeker and more defined.

Step 1

Reduce calorie intake. For each pound of fat you want to drop, decrease calorie consumption by 3,500. You can also combine exercise and calorie cutting to accomplish this belly fat loss goal. For example, decrease calorie intake by 600 and work out to burn 400 daily calories daily.

Step 2

Eat foods that promote belly fat loss. Salmon is a food that contains high amounts of omega-3 fatty acid, which improves your metabolism. Foods rich in monounsaturated fats also promote a faster metabolism. Foods that contain this substance include avocados, olive oil and nuts.

Step 3

Complete daily cardio activity. For belly weight loss, plan at least 30 minutes of cardio activity. Maximize your workout time by selecting activities that shed the most calories per minute. For example, rollerblading burns 913 calories an hour and running burns 986 calories an hour for a 160-lb. person, according to MayoClinic.com. Other high calorie burning options include swimming laps, playing racquetball and jumping rope.

Step 4

Tone your abdominal muscles. Complete at least two toning sessions weekly, each session lasts about 20 to 30 minutes. The abdominal hold is an exercise that targets the lower section of your core. Another option is abdominal hollowing.

Tips and Warnings

When cutting daily calorie intake, don't drop too low. Men need at least 1,500 calories daily and women need at least 1,200 daily calories, according to MedlinePlus.
Don't start a new exercise and diet plan without discussing it with your doctor first. She will evaluate your situation and make recommendations based on your health.