It would be nice to discover that there was one magic remedy to flatten your stomach, but it requires a combination of efforts. Sit-ups and crunches alone won't get rid of belly fat. They will strengthen your stomach muscles, but those muscles will remain hidden under fat. However, a combination of cardio exercise, a healthy diet, core-strengthening exercises and proper posture can help you attain a flat stomach. If you have health issues or are just starting an exercise program, consult your doctor before engaging in these activities.
Cardio Exercise
Cardio exercise elevates your heart rate and includes jogging, brisk walking, bicycling and aerobics. It burns calories and helps you lose fat. If you have extra fat in your stomach, you'll need to burn it off to achieve a flat stomach. The U.S. Department of Agriculture recommends doing 60 minutes of cardio exercise most days of the week.
Diet
You must expend more calories than you consume to keep fat off your middle. If your diet consists of a large number of high-fat foods, you are unlikely to burn enough calories through exercise to work off all those calories. Eat more vegetables, fruits and lean meats (such as fish and poultry), and cut down on desserts, red meats, processed foods and fried foods.
Green Tea
A study by Kevin Maki and colleagues published in the February 2009 issue of "Journal of Nutrition" reported that consuming green tea reduced abdominal fat in overweight and obese adults during an exercise-induced weight-loss program. The phytonutrient catechin in green tea also was shown in previous studies to help decrease body fat.
Sit-Ups and Crunches
Core exercises strengthen the muscles in the abdomen, back and pelvis, so they can you help achieve a flatter stomach. Sit-ups and crunches are good core strengthening exercises that you can do at home. Proper alignment and positioning are important, so consult an exercise professional if you need help as you begin these exercises. The American Council on Exercise's web site offers photos and descriptions of a variety of crunches and other core exercises.
Stability Ball
A stability ball also can help you achieve a flat stomach. You can perform crunches and other core exercises while using the ball. Because the ball is unstable, the core muscles are forced to work even harder. You often can find classes that use stability balls at your local gym. The American Council on Exercise's web site also offers photos and descriptions of stability-ball exercises.
Pilates
Pilates, once known rarely outside the dance community, has become a mainstream workout that helps develop flexibility and builds strength through movements that don't increase bulk but leave you slimmer. Pilates focuses heavily on the core and can help you achieve a flat stomach. Classes are available at Pilates studios and many local gyms. A variety of Pilates workouts also is available on DVD.
Posture
You can make your stomach look flatter right now. Stand (or sit) up straight. Slouching makes your belly protrude. Keep your shoulders back and your head up, and draw your navel toward your spine. Your stomach will appear flatter right away.
References
- The Harvard Medical School Family Health Guide: "Core Conditioning: It's Not Just About Abs"
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2005
- Journal of Nutrition: "Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults"; Kevin Maki; February 2009
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