2. Get on the Ball
To get more ab toning from classic crunches, use a stability ball. Research from San Diego State University shows you’ll activate nearly 40% more of your topmost abdominals (the rectus abdominis) and 47% more of your side abs (the obliques). Then add some moves that target your deeper belly muscles. “Crunches are just one piece of the puzzle,” says trainer Jonathan Ross, owner of Aion Fitness in Bowie, MD. “The key to a firm midsection is to strengthen everything under your top muscles.”
3. Pump Some Iron
Vigorous aerobic exercise such as fast walking or jogging is great for blasting belly fat, but a total-body weight-training routine boosts results and firms your midsection even more. A 12-week Skidmore College study found that exercisers who did a high-intensity total-body resistance routine combined with cardio lost more than twice as much body fat–in particular, more than 4 times as much belly fat–compared with cardio-only exercisers. The resistance-training group also ate a high-protein diet, while the other group followed a traditional, moderate-protein eating plan. Researchers speculate that the extra fat loss may be due to the stepped-up calorie burn you get after lifting weights and the extra protein.
4. Balance on One Leg
If you already strength-train consistently, you’re one up on the nearly 80% of adults who don’t. Research shows that even basic lower-body moves such as squats and dead lifts are a great way to strengthen core muscles and help flatten your abs. Incorporating a balance challenge, such as standing on one leg or using a wobble board or inflatable disk (available at sporting goods stores), helps target and tone every little muscle. Try adding a knee lift to lunges, do single-leg squats, or simply 4. Balance on One Leg as you do upper-body moves such as biceps curls and overhead presses.
5. Turn in Earlier
Eating right and exercising regularly help ward off both stress and belly fat, but only if you’re getting enough sleep. Skimping on sleep causes levels of the stress hormone cortisol to rise, along with levels of deep abdominal fat. “There’s a definite association between lack of sleep, increased stress hormones, and weight gain,” says Olson. In a 6-year study, Canadian researchers found that adults who averaged just 5 or 6 hours of shut-eye a night were 35% more likely to gain 10-plus pounds and were nearly 60% heavier around the middle than those who slept 7 to 8 hours.
6. Sip on This
Green tea is good for your skin and helps fight cancer–now researchers say it’s even an effective belly buster. A recent study in the Journal of Nutrition found that exercisers who drank the equivalent of about 4 cups of green tea a day for 12 weeks lost over 8 times more ab fat than those who drank an ordinary caffeinated beverage–nearly 8% versus less than 1%. Researchers speculate that catechins (phytonutrients in green tea) may help speed the breakdown of fat.
7. Follow the Ultimate Flat Belly Workout
For faster benefits, here are all of the exercise-related healthy habits and flat belly-boosting tips combined into a weekly routine. If you don’t have time to do everything, start with the cardio sessions. Then add total-body strength-training and finally some ab exercises. MONDAY: Steady-paced cardio workout (at least 30 minutes) TUESDAY: Cardio speed/interval workout (at least 30 minutes); total-body strength-training, including at least 2 standing balance exercises (20 to 30 minutes) WEDNESDAY: Rest day THURSDAY: Cardio speed/interval workout (at least 30 minutes); ab exercises (about 20 minutes) FRIDAY: Total-body strength-training, including at least 2 standing balance exercises (20 to 30 minutes) SATURDAY: Repeat Monday SUNDAY: Repeat Tuesday
8. Eat Proven Flat Belly Foods
Counting calories, watching portions, and minimizing junk food are all flat belly essentials, but some foods can make it even easier to achieve your goal. Get our bonus guide to three fat-blasting superstars—including serving size, calorie counts, and meal tips—that will make a measurable difference in your waistline.
