You can develop a flat, toned stomach by exercising regularly and eating a balanced, nutritious diet. Spot reduction is impossible, so forget about attempting to shed fat strictly from your stomach area. Focus on lowering your overall body fat levels with diet and exercise. As your body fat percentage drops, your entire physique becomes more toned, including your abdominal area. Check with your doctor before starting a diet or exercise program.
Step 1
Run, walk or jog to burn excess calories and shed stomach fat. The U.S. Department of Health and Human Services recommends 150 minutes of moderate-intensity aerobic activity each week. Cardiovascular activity also improves heart health, increases self-esteem and improves muscle tone.
Step 2
Perform compound free weight exercises such as bench presses, deadlifts and squats twice per week to increase your metabolism and shed belly fat. Compound movements involve multiple muscle groups, offering you a thorough calorie-burning workout. Do four sets of 15 repetitions for each exercise. Rest 40 seconds between sets to increase the intensity of your belly-flattening workouts.
Step 3
Burn more calories than you consume to lose fat and flatten your tummy. The Mayo Clinic suggests burning 500 to 1,000 calories more than you consume each day to lose weight at a rate of 1 to 2 pounds weekly. You may initially lose weight at a faster pace, but make sure exercise and dietary changes support your health.
Step 4
Eat complex carbohydrates such as vegetables, fruit and oatmeal, lean proteins such as turkey breast and healthy fats such as olive oil to lower your caloric intake, shed fat and tighten your midsection. Complex carbs steady your blood sugar levels, helping you avoid insulin spikes, which promotes weight gain. Lean proteins fuel your muscles, helping you power through exercise sessions and burn more calories. Healthy fats slow the rate at which your stomach empties. This helps prevent overeating, which packs fat onto the stomach area.
Step 5
Perform exercises such as crunches, side planks, hanging leg raises and incline situps to define your new-found ab muscles. The fat loss around your stomach will reveal your toned stomach muscles.
Tips and Warnings
- Warm up before your workouts with five minutes of light jogging to bring blood into the muscles and help prevent injury. Then stretch five minutes pre- and post-workout to increase your flexibility.
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