How to achieve a flat stomach through exercise

In general, abdominal exercises can help strengthen your core, improve your body shape, and achieve a flat stomach. However, a flat stomach isn’t just about building strong muscles. It also requires a balanced diet to help you maintain (or lose) weight. If you're starting your workout journey with excess belly fat, combining healthy, calorie-reduced eating habits with abdominal exercises will be key.

Identify your core muscles. Your ‘core’ consists of your abdominal area, lower back, and hips. It is separated from your chest muscles by the diaphragm, which helps with breathing. Beyond protecting vital organs in the abdomen, your core muscles play a key role in body movement. They also impact posture, balance, and stability. Core muscles are extremely important and should always be part of your workout routine.

• The core is one of the most utilized muscle groups in the body, but it’s also often the most neglected.

Understand the general requirements for abdominal exercises. Most abdominal exercises can be performed without equipment or weights, and you can do them at home. Between each exercise, focus on engaging the deepest abdominal muscles, known as transverse abdominis. This muscle tightens when you cough, so you can simulate a cough to locate and focus on it.

• Practice on the floor with a mat.
• Remember to breathe deeply during your workout – don't hold your breath.
• When starting out, repeat each exercise five times. Once you've built strength, aim for 10 to 15 repetitions.
• Stop if you feel any pain or discomfort.

Perform the Bridge Exercise. Lie on your back with your knees bent. Place your arms straight down at your sides. Keep your body in a natural position, engage your core, and lift your hips and buttocks off the floor. Raise your hips until they align with your knees and shoulders, then hold this position for as long as possible.

Do a Crunch. Lie on your back and place your feet against the wall so your knees and hips form a right angle. Focus on the transverse abdominis and engage your core. Lift your head and shoulders off the ground with your arms crossed in front of your chest. Hold the position, breathe deeply three times, and relax.

Single Leg Push. Lie on your back with your knees bent. Keep your back relaxed and engage your core. Lift your right foot off the floor until your knee is at a right angle to the ground. Press your hand against your right knee while using your core to push your knee into your hand. Don't bend your arm. Hold the position, breathe deeply three times, and relax. Repeat this exercise with both legs for each set.

• Instead of placing your hand in the center of your knee, position your hands on either side. Press your hands to push the knee inward while using your knee to push against your hands.
• Modify this exercise by pressing your right hand against your left knee. Press your right hand from the inside of your left knee and push your left knee into your right hand. Hold the position, breathe deeply three times, and relax.

Advance to the Double Leg Push. Try this exercise once you're comfortable with the single leg push. Lie on your back with your knees bent. Keep your back relaxed and engage your core. Lift both legs off the floor until your knees are at a right angle to the ground. Press both hands into your knees and push your knees into your hands. Hold the position, breathe deeply three times, and relax.

• You can also place your right hand inside your left knee and your left hand inside your right knee, crossing your arms in front of your chest. Use your hands to push the knees outward while the knees push against your hands.
• Another variation is to place your left hand outside your left knee and your right hand outside your right knee. Use your hands to push your knees inward while your knees push out against your hands.

Twist the core muscles. This exercise is essentially a ‘localized twist,’ and you can start by lying on your back with your knees bent. Keep your back relaxed and engage your core. Ensure your shoulders stay on the ground as you slowly lower your knees to the right. Lower them just enough to feel a stretch, but not to the point of discomfort. Hold the position for three deep breaths, then return to the starting position and lower your knees to the left.

Practice the quadruped movement. This exercise somewhat resembles swimming, but while supporting your hands and knees on the floor. Place your hands and knees on the ground, ensuring that your hands are aligned with your shoulders. Keep your back, neck, and head aligned. Lift your right arm forward. Hold the position for three deep breaths, then relax. Repeat the same with your left arm. Next, raise your right leg off the ground, keeping it aligned with your back. Hold your leg up for three deep breaths, then relax. Do the same with your left leg.

• To make it more fun, try lifting your right arm and left leg simultaneously. Hold the position for three deep breaths, then relax. Repeat with your left arm and right leg.

Practice a variation of the plank exercise. Lie on your stomach, then slowly raise your body until you're in a position where your forearms and knees are supporting you on the floor. Your elbows should be in line with your shoulders. Keep your head, neck, and back aligned. In this position, engage your core and ‘push’ your knees and elbows toward each other (without moving them). Hold the position for three deep breaths, then relax.

• For an added challenge, lift your right arm instead of ‘pushing’ your knees and elbows toward each other. Hold your right arm up for three deep breaths, then relax. Repeat with your left arm. You can also do this with your legs instead of your arms.
• If you want a true challenge, try raising your right arm and left leg simultaneously. Hold the position for three deep breaths, then relax. Repeat with your left arm and right leg.

Practice the side plank. Don’t be discouraged if you don’t succeed right away; this exercise is no easy feat. Begin by lying on your left side, then slowly raise your body until you're balancing on your left forearm. Your elbow should be aligned with your shoulder. Your shoulder, knee, and hip should be in line. Keep your knee straight. Hold the position for three deep breaths, then relax. Repeat on your right side.

• For an added challenge, raise your body until you’re balancing on your left hand instead of your forearm. Almost your whole body will be lifted off the ground, except for your feet. With your right hand, extend it toward the ceiling, palm facing forward. Hold the position for three deep breaths, then relax. Repeat on the right side.

Superman exercise. Yes, there is an exercise called ‘Superman.’ Lie on your stomach and place a small pillow or towel under your hips. Extend your arms forward and your legs backward, as if you were Superman flying! Lift your right arm off the ground and hold for three deep breaths, then relax. Repeat with your left arm. Next, lift your right leg off the ground and hold for three deep breaths. Repeat with your left leg.

• You could even hum the Superman theme song in your head while performing this exercise.

Plank Exercise with a Medicine Ball. Kneel on the floor and place your hands on the ball (which is also on the floor in front of you). Lift your body by pressing your hands into the ball, then slowly spread your legs apart slightly and balance on your feet. Hold this position—keeping your neck, head, and back aligned—for 10 seconds. Work on increasing your time until you can hold this position for 30 seconds.

Russian Twist Crunches. Sit on the floor with your legs extended in front of you, then lift your legs slightly off the ground. Hold the ball in your hands and rotate your torso to the right, gently tapping the ball on the ground. Repeat the same movement to the left. Perform five repetitions on each side, then relax.

Side-to-Side Ball Throws. Stand up straight with your feet shoulder-width apart. Position your left foot 30 cm ahead of your right. Holding the ball with both hands and your forearms slightly bent, throw the ball from your right hip towards the wall. Catch the ball as it rebounds and repeat the throw at least four more times. Do the entire exercise again with the other side.

• You can do this exercise with a partner, where they catch the ball and throw it back to you instead of hitting the wall.

Try the Ball Slam Exercise. Stand with your feet together and knees slightly bent. Hold the ball with both hands and raise it behind your head, then throw the ball down to the floor with full force. Imagine you're holding a watermelon or pumpkin and trying to smash it. Catch the ball as it bounces up and repeat the movement at least four more times.

• To be considerate of your neighbors, avoid doing this exercise if you live in a high-rise apartment.

Squat and Ball Extension. Hold the ball with both hands in front of you. Keep your back straight as you gently bend your knees and extend your arms forward. Engage your core and rotate your torso to the left, still holding the ball out in front. Hold this position for three deep breaths, then relax. Repeat the same movement to the right. Perform four repetitions on each side.

• You can modify this exercise by holding the ball higher or lower as you rotate your body.

Plank Exercise with Ball. Place the ball on the floor and lie face down with your hands and feet on the ground. The ball should be positioned beneath your abdomen. Move your hands forward, rolling the ball until it is under your thighs. Keep your arms straight in alignment with your shoulders to support your body. Hold for as long as you can, then repeat this exercise four more times.

• An interesting variation is to move your hands forward until the ball reaches your calves instead of your thighs. In this case, your shoulders should stay in front of your hands, which will be the only point of support.

Reverse Crunches with Ball. Lie face down on the ball with your hands and feet on the ground. Use your hands to move forward until the ball is under your thighs. Your shoulders and hands should be aligned. Move your legs so that your knees are placed on the ball instead of your thighs. Essentially, you are kneeling on the ball with your hands on the floor. Slightly lean forward. Engage your core to pull your knees toward your chest and hold for three deep breaths. Repeat four more times.

Ball Crunches. Sit on the ball with your feet flat on the ground. Your knees should be at a 90-degree angle, and your back should remain straight. Cross your arms over your chest and engage your core. Lean back slightly and hold that position for three deep breaths. Repeat at least four more times.

Bridge Exercise with Ball. Lie on your back on a mat with your lower legs resting on the ball. Place your hands palms down beside you. While engaging your core, lift your hips until your legs, body, and shoulders form a straight line. Hold for three deep breaths, then relax. Repeat four more times.

• To make it more challenging, lift one leg while raising your hips and hold that position for three deep breaths.
• If you want an even harder variation, place your heels on the ball instead of your lower legs.

Lift the Ball Using Your Abs. Lie on your back on a mat and place your feet on the ball. Spread your legs out to hip width and squeeze the ball between your thighs. While tightening your core, lift the ball off the ground and hold it for three deep breaths, then relax. Repeat this four more times.

• To increase the difficulty, rotate your legs to the right (or left) while holding the ball in the air, and hold this position for three deep breaths. Do not over-rotate, just enough to feel the pull in your core muscles.

Lift the Ball with Your Legs. Lie on your right side on a mat and place the ball between your legs. Lift your torso and support yourself on your right forearm. While engaging your core and holding the ball with your legs, raise your leg off the ground. Hold this position for three deep breaths, then relax. Repeat this four more times on the right side, then switch to the left.

Sign Up for a Pilates Class. Pilates is a series of exercises designed to improve flexibility, strength, and endurance, with a focus on your core muscles. Although various Pilates equipment is available, most of the exercises can be performed without it. All you really need is the floor and a mat. Pilates classes can be found at gyms, clubs, and city fitness programs.

• YouTube is also a great resource for Pilates if you want to practice at home, with many skilled trainers offering free instructional videos.

Sign Up for a Yoga Class. Yoga consists of engaging exercises designed to benefit both your physical and mental health. Many of the poses improve flexibility, balance, and strength, but they also help reduce stress and lower blood pressure.

• You can find yoga tutorials online through various websites and videos, and there are even apps available for download on your phone or tablet. However, if you're new to yoga or haven't practiced in a while, it’s advisable to join a class.
• Yoga classes can be found at dedicated yoga studios, gyms, clubs, and many other places.

Practice Tai Chi. Tai Chi is a series of exercises based on defensive stances, fluidly combined into one smooth motion, developed in ancient China. It is somewhat similar to meditation, except that it requires movement. Tai Chi focuses on breath control and bodily movements to form various stances. It can help reduce stress and anxiety, improve mobility, enhance energy, endurance, balance, flexibility, agility, and muscle tone.

• There are many places that offer Tai Chi classes, such as gyms, recreational programs, and senior centers.

Hire a Personal Trainer. If you're serious about achieving a flat belly and have the financial means, you might consider hiring a personal trainer.

• In the U.S., most personal trainers are certified by numerous associations such as the American Council on Exercise (ACE), National Academy of Sports Medicine (NASM), International Sports Sciences Association (ISSA), and many others.
• Most personal trainers work at health centers and gyms, meaning you need to be a member of the gym where the trainer is employed.
• Many cities offer personal training options through city programs and recreation centers.

Follow Recommended Daily Serving Sizes for Each Food Group. To plan a diet, you should know that food is divided into four groups: fruits and vegetables, grains, dairy and dairy products, and meat. Your gender and age will determine how much of each food group you should consume daily. You can refer to the daily serving guide by gender and age here.

• Your abdominal muscles are mostly influenced by your diet. Remember, a balanced diet including fruits, vegetables, lean meats, whole grains, and healthy fats is essential for a great belly.
• A “serving size” can vary greatly depending on the food group and type of food.
• For example, a serving of fruits or vegetables could be: 1/2 cup of fruit juice, 1 cup of raw vegetables, or 1 piece of fruit.
• A serving of grains could be: 1 slice of bread, 1/2 a bagel, muffin, or flatbread, 1/2 cup of uncooked rice or pasta, or 30g of whole grain cereal.
• A serving of dairy could be: 1 cup of milk, 3/4 cup of yogurt, or 50g of cheese.
• A serving of protein could be: 3/4 cup of cooked beans, two eggs, two tablespoons of peanut butter, or 1/2 cup of cooked fish, chicken, or lean meat.

Determine Your Daily Calorie Intake. Eating healthily includes consuming the recommended portions, regardless of the calories you're planning to consume. The types of food you select from each group will differ depending on whether you want to maintain weight, gain weight, or lose weight. Remember, if your abs are covered by a layer of fat, you won’t be able to see them, no matter how much you work out. You need to reduce that fat layer.

• If you want to maintain your weight, you need to consume and burn an equal amount of calories.
• If you want to gain weight, you need to consume more calories than you burn.
• If you want to lose weight, you need to consume fewer calories than you burn.
• To lose half a pound of fat, you need to consume 3,500 fewer calories than you burn. The healthiest way to do this is over a week, meaning you will eat 500 fewer calories than you burn each day.
• Use a food diary to track what you eat so that you can monitor your daily calorie intake.

Plan Your Meals in Advance. The best approach is to plan your meals ahead of time to ensure you meet the recommended daily servings for each food group. Planning ahead also allows you to know exactly what to buy at the store, preventing impulse purchases of unhealthy foods. If you're aiming to lose weight, your planning process can include calculating the calories for each meal and your daily intake.

• If you plan ahead, you can also prepare or cook your meals in advance. This can save you a significant amount of time throughout the week.

Choose the Right Fruits and Vegetables. To help you decide which fruits and vegetables to eat daily, plan to include one dark leafy vegetable (such as broccoli, spinach, or Romaine lettuce) and one orange vegetable (like carrots, sweet potatoes, or pumpkin) in each meal. When buying processed fruits and vegetables, choose those with little or no added sugar, salt, or fats. Steaming, boiling, or stir-frying vegetables is healthier than frying. Avoid fruit juices.

Ensure Half of Your Grains are Whole Grains. When purchasing grains, whether at the store or at a restaurant, opt for whole grains or those with a golden-brown color. Many products like rice, pasta, cereals, and bread are available in whole grain form. Always choose options that are low in fat, sugar, and salt.

• Do the same when preparing grains at home. Choose whole wheat flour or other whole grain flours. Use recipes that minimize the use of salt, sugar, and fats.

Use Low-Fat Dairy Products. Most dairy products are available in both 'regular' and 'low-fat' varieties. Drink skim milk or milk with only 1% fat, at least two cups a day. You should also buy milk fortified with vitamin D. Opt for low-fat cream cheese, sour cream, and cottage cheese. Look for low-fat, unsweetened yogurt.

Buy Lean Meats and Other Protein Sources. Protein doesn't only come from meat. When consuming meat, choose lean cuts or remove the fat before cooking. Roast, bake, or grill your meat instead of frying it. Choose pre-packaged lean meat products, like those you buy for sandwiches. Try to eat at least two servings of fish each week. You can diversify your protein sources by adding beans or tofu to your meals.

• Use the meal tracking tool on the United States Department of Agriculture website https://www.supertracker.usda.gov/default.aspx to plan your nutrition and exercise routine. You can also use it to log what you've eaten and the workouts you've completed each day.

• If you have any medical conditions, consult your doctor before beginning any exercise program.