HOW TO GET A FLAT STOMACH

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How to Get a Flatter Stomach

Four Methods:Preparing Your Exercise        Routine  Lying Down or Sitting          Ab ExercisesStanding        Ab Exercises          Healthy           Eating Practices

Have you been dreaming of a flat stomach but don’t know where to begin? The keys to having the stomach of your dreams are a healthy diet and a strict exercise routine. Here are some tips to help you on your way to having that perfect stomach.

Method 1 of 4: Preparing Your Exercise Routine

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   Be mindful of your posture. Don't slouch while walking or sitting. Keep your chin up and your stomach tight.
   • Having good posture engages your muscular system, whereas slouching puts most of your body’s weight onto your skeletal system.
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   Keep a log of the exercises you do each day. Set goals for yourself and remind yourself of what you’re working towards (i.e. that perfectly flat stomach for your vacation in Tahiti.)
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   Switch up which exercises you do each day. Becoming bored with the exercises you do leads to a lack of motivation.
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   Create an exercise playlist of songs that will pump you up and keep you motivated throughout your workout.

Method 2 of 4: Lying Down or Sitting Ab Exercises

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   Lie down on your back, place your hands behind your head, and raise your legs so they are bent at a 45 degree angle. Bring your right knee to your chest and straighten your left leg. At the same time, bring your left elbow to your right knee, thus twisting and engaging your torso.
   • Be careful not to knee yourself in the face while you ride the ‘Air Bicycle’.
   • Repeat for 1 minute, 3 times a day until you feel comfortable doing more reps.
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   Sit on the floor with your feet on the ground and your knees bent. Begin to tilt backwards. Extend your legs so your body forms a right angle, forcing your abs to keep you balanced. Extend your arms towards your knees and hold for 5 slow breaths before returning to the start position.
   • Repeat 5 times each day until your feel comfortable doing more reps.
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   Lie face down before lifting yourself up onto your forearms and toes. Your elbows should be bent at a 90 degree angle. Keep your core muscles tight and your legs straight.
   • Begin by holding this position for 20 seconds, 3 times a day. You should make each rep longer as your grow stronger. ^[1]

Method 3 of 4: Standing Ab Exercises

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   Place your hands slightly wider than your shoulders on a piece of sturdy waist-high furniture. Press your feet, knees and thighs together.
   • Keep your upper body facing forward while you rotate your feet and hips towards your right hand. Lift your heels and bend your toes. Bend deeper and pulse up and down.
   • Lower your body 5 to 6 inches (12.7 to 15.2 cm) with your abs engaged and your posture straight.
   • Alternate between 15 slow pulses and 30 quick pulses.
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   Place one forearm over the other on your piece of furniture and lean forward so that your head rests on them. Walk your feet back until they’re directly under your hips.
   • Draw your right heel up toward your seat, pointing your toes. Your torso and right leg should now be creating an ‘L’ shape.
   • Lift and lower your right leg 2 to 3 inches (5.1 to 7.6 cm).
   • Repeat this movement for 45 seconds on each leg.
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   Step your feet two and half feet apart and turn your toes out. Place your hands on your hips and roll your shoulders back. Bend your knees until your thighs are parallel to the floor and tuck your tailbone under so that your abs are fully engaged (your abs should be pulled up and into your torso)
   • Pulse up and down in a small and controlled movement.
   • Pulsing up and down counts as one rep. Repeat this motion 32 times. ^[2]

Method 4 of 4: Healthy Eating Practices

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   Watch your caloric intake. When we consume more calories than we burn each day, those extra calories are stored within our bodies. Calculate how many calories you should be consuming by using a calorie calculator.
   • These calculators can be found simply by typing ‘calorie calculator’ into your search engine of choice.
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   Eat slowly. Make sure to sit down and chew your food thoroughly. When you eat slowly, you become more aware of when you feel full. Overeating is often caused by eating too quickly; your stomach needs some time to catch up to your mouth. ^[3]
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   Switch to whole grains. By eating whole grain foods like brown rice and whole wheat pasta, you will lower your levels of C-reactive protein, a marker of inflammation. While still carbs, consuming whole grains will help you shed body fat and will make you feel full for a longer period of time than processed grains. ^[4]
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   Reduce the amount of salt you consume. Eating too much salt can cause the body to retain water around the stomach, making you feel bloated.
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   Reduce your sugar intake. Quick sugars (such as cakes and candy) can cause peaks in blood sugar that cause your body to store fat around your waist.
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   Consume 25-30 grams of fiber a day. Fiber can be found in whole cereals, fruits, and vegetables. Fiber helps with bowel movements and is a key part of maintaining a healthy digestive system.
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   Avoid snacking in between meals. Commit to eating three balanced meals a day.
   • Drinking water in between meals keeps you hydrated and makes you feel full.
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   Eat fruits and vegetables that help eliminate toxins in the body such as berries or power foods like kale. Avoid starchy fruits and veggies like potatoes and dried fruit.

• It's generally best to eat each meal but if you really aren't hungry, you can replace lunch with a light snack.
• Trade soda in for water. Water helps flush out your system.

Warnings

• Do not stop eating. If you don't eat your body will not have enough energy to do the exercises prescribed above and you will become unhealthy.
• If an exercise feels like its too much, do not try to push through the pain. Each person has his or her own limits and going beyond those limits can lead to injury.