Flattening your stomach is done by burning the fat that covers your abdomen. Sit-ups and crunches are effective exercises to strengthen your core, but they do not burn enough calories to flatten your stomach. The best methods to burn fat and flatten your stomach are exercises and diet. Exercise itself is divided into aerobic (cardio) and anaerobic (resistance training).
An essential part of burning stomach fat and keeping it off is moderation. A person’s calorie intake must be lowered, and his metabolism must be accelerated. The average person requires 1,400 calories a day for basic bodily functions. To flatten your stomach, you should consume calories within that range. Avoid large meals and meals loaded with fat.
Aerobic exercises are effective calorie burners. If you want to have a flat stomach, you must do a lot of cardio. All of your cardio workouts have to be more than 30 minutes long, because after the 30-minute mark, your body begins to break down its fat stores. Before the 30-minute mark, your body is running off carbs and proteins. Doing a lot of cardio also keeps your metabolism high, burning more of the calories you ingest instead of storing them as fat. Running, swimming and skating are examples of aerobic exercises.
Resistance training does not burn calories at the rate that aerobic exercise does, but it is very effective in speeding up your metabolism. Resistance exercise builds muscle. The more muscle you have, the more calories you burn and the fewer calories are stored as fat on your midsection. Thus, resistance training can help flatten your stomach. Anaerobic exercise speeds up your metabolism. Weightlifting, push-ups and pull-ups are all examples of resistance training. Sit-ups and crunches are also types of resistance training that should be done.
About this Author
Dr. Robert Petros has been working at the Yerevan State Medical University Department of Epidemiology and Infectious Diseases for the past two years. He has had experience with thousands of patients as well as considerable amount of work in epidemic prevention on the government level.