To get a flat tummy, you'll need to diet and do cardiovascular and abdominal exercises. Increasing the amount of calories you burn through exercise and decreasing the amount of calories you feed yourself will put you at a caloric deficit, meaning that your body will have to turn to its current fat stores for energy. This is where reducing your stress comes in. Stress produces a hormone called cortisol. High levels of cortisol in your body cause you to accumulate fat in your belly, says Elissa Epel, Ph.D., an assistant professor of psychiatry at the University of California at San Francisco's Center for Obesity Assessment, Study, and Treatment. Producing less of this hormone will allow your body to burn belly fat, though there is no way to make it choose to use this fat alone.
Step 1
Do yoga and meditation to decrease your stress, as advised by Dr. Epel in AARP Magazine article "How to Lose Your Spare Tire." There are many styles of yoga. Find the one that is most relaxing for you. Try five minutes of meditation at home and increase the time to however long it takes for you to feel good. Meditate in a group setting at a yoga studio or take a class.
Step 2
Do cardio most days of the week. Exercise for 30 minutes or more five days a week, as recommended by the Centers for Disease Control and Prevention (CDC). More exercise will get more results. Start at a low intensity and increase the intensity as you feel comfortable so that you don't burn out.
Step 3
Tone your abs by doing exercises that target your transverse abdominis muscle. The transverse abdominis is a deep abdominal muscle that stretches across your abdomen to support your spine and hold in your organs, according to the National Academy of Sports Medicine. Tighter stomach muscles will result in a tighter tummy.
Step 4
Do the prone iso-ab exercise three days a week on nonconsecutive days for transverse abdominis strengthening. Lie face down on the floor. Position your arms so that your elbows are beneath your shoulders and your forearms are touching the floor. Press yourself up so that you are supporting yourself on your forearms and toes. Keep your back flat. Hold for two seconds and then lower yourself back to the floor. Do two sets of 12 reps.
Step 5
Eat fewer calories. Skipping your daily latte or chai tea can save you over 200 calories. Choose a 100-calorie bag of popcorn and pass on the chips and dip or eat a low-fat ice cream bar instead of a regular scoop of ice cream to save 230 calories.
References
- AARP Magazine: How to Lose Your Spare Tire
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
- "Drop a Pound by Fridays; Shape Magazine; Sharon Liao; November 2009
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