Home | Leisure | Fitness & Exercises | Flat Stomach | The Best Way to Get a Flat Stomach

The Best Way to Get a Flat Stomach

by Diane Makar Murphy

Overview

The infomercials push ab machines, magic pills and no-carb diets, but what's really the best way to get a flat stomach? Fitness experts agree: first comes cardio, followed by dieting, then spot exercises for the abdomen. Even then, if genetics predispose you to larger internal organs or fat deposits on the tummy, your "flat" may fall short of rock hard abs. That doesn't mean, however, that a flatter stomach isn't worth the work.
Workout Your Heart

You can commit to endless sit-ups and never make progress, but get your heart going and the stomach muscles will begin to appear. Swim, jog, cycle or speed walk to reduce fat overall, including the fat stored around your middle. Check with your doctor, then add aerobic activity to your daily plan. Thirty to 60 minutes of physical activity a day will keep you in shape; add more and you'll drop pounds.

Cardio is the number one way to reduce fat.

Watch Your Diet

You also can start consuming less. Rather than trying a fad diet, watch what you eat. The Mayo Clinic has an excellent weight loss program online (see Resources). Your family doctor can assist in designing a personalized diet. In addition, the Wellness Center at the State University of New York tells students to avoid the myths of weight loss. First myth: "Carbs make you fat." No! Calories make you fat, regardless of which food type they come from. Second myth: "Metabolism slows with age." The SUNY experts point out that it is inactivity and fading muscle mass that slow the metabolism. Third myth: "It's genetic." In reality, less than 1 percent of those with a weight problem can blame their genes.
Exercise

With cardio and diet taking off fat, you'll want to have your abdominal muscles in shape to show them off. San Diego State University's Biomechanics Lab tested more than a dozen abdominal exercises and rated the Bicycle Maneuver, the Captain's Chair and crunches on an exercise ball as the top three.
Bicycle Maneuver

The Bicycle Maneuver beat all the rest. Lie on your back and clasp your hands behind your head. Pull in the stomach muscles and press your lower back to the floor. Bring in your right knee as you rotate your left elbow to touch it, to a slow count of two. Repeat with the other knee. Begin with 10 or 12 repetitions.

The Bicycle Maneuver was ranked as the best abdominal exercise.
Captain's Chair

Ranking a close second to the Bicycle Maneuver was the Captain's Chair knee lift. It uses a piece of equipment common in gyms and health clubs--a rack with padded arm rests. Stand with your back pressed against the back rest. Rest your arms on the arm rests and lightly grasp the handles. Start with the legs hanging. Tighten the abdominal muscles and slowly lift the knees to the chest to a count of two. Then lower the legs to a count of two. Repeat 10 or 11 times.
Exercise Ball Crunches

Sit on an exercise ball. Place your feet flat on the ground. Roll forward until your body and thighs are parallel to the floor. Keep your feet shoulder-width apart. The ball should be under your lower and middle back, just touching the top of your buttocks. Cross your arms and inhale. Tighten your abdominal muscles, and, as you exhale, lift your shoulders toward your knees to a 45-degree angle. Inhale as you release back down. Repeat the crunch 10 to 12 times.

Crunches on an exercise ball were found more effective than those on the ground.