Misconceptions
Spot reduction involves doing exercises over and over again that target one body part with the hope that you will be able to reduce its size. The stomach is a good example of where this applies. Doing endless amounts of sit-ups every day might strengthen the abdominal muscles, but it will do very little to the layer of fat covering them over. Simply put, spot reduction is not possible. To flatten your stomach, you need to lose weight throughout your whole body.
Healthy Eating Choices
Any time you want to lose fat, you need to become more disciplined with your food selection. This means chips, cupcakes, burgers, fries, doughnuts and ice cream bars all have to become a thing of the past. Instead, foods that are high in nutrient content need to be consumed. These include beans, fruits, vegetables, whole grains, lean beef, fish, tofu and low-fat dairy products. Also, beverages like soda, beer, wine, slushies and dessert coffees need to be replaced with water. By giving up these beverages, you will save yourself many calories.
Cardiovascular Training
Cardiovascular exercise involves working the body in a repetitive motion for an extended period of time. This type of exercise burns calories throughout the entire body. If you want a flat stomach, perform at least 60 minutes of cardio, three to four days a week. Any form of cardio performed at a moderate to high intensity is acceptable. Cardio examples include running, biking, kickboxing, water aerobics, stair stepping and inline skating.
Weight Lifting
Weight lifting builds muscle throughout your whole body. This added muscle leads to an increased resting metabolic rate. The higher your metabolism, the more calories you will burn around the clock. By doing exercises like bench presses, shoulder presses, back rows, triceps extensions, curls and squats, you will target all of your major muscles. Two to three weight training sessions a week is sufficient. When doing your exercises, use a stability ball as much as possible. This will force you to contract your abs, and it will promote a flat stomach.
Abdominal Exercises
Abdominal exercises like hanging knee raises, incline crunches, side bends, side crunches, push crunches and jack-knife sit-ups target all the areas in your stomach. By doing these exercises while you melt away the fat, you will create a toned and tightened midsection. When doing these exercises, use proper form. Squeeze your abs forcefully at the midpoint of each exercise and do your reps in a slow and controlled motion. Always take quality over quantity. Aim for three to four sets and 15 to 20 reps with each exercise.
