Burn the Fat
To get a flat stomach you need to lose the flab, and that means aerobic exercise to burn it off. At a minimum, you need 30 minutes of moderate-intensity aerobic activity five days a week but should shoot for closer to 60 minutes to lose the weight and flatten the stomach. Of course, if you up the intensity you can cut your workout time in half. Take a brisk walk, go for a run or do laps in the pool, whatever exercise you enjoy that gets your heart rate pumping.
Tone Your Midsection
When you want a flat stomach, you need to think about your entire midsection, which includes not only your ab muscles but also your lower back and pelvic muscles. This area of your body is referred to as the core. You may consider it just for women, but if you want to work out your core and improve the look of your abs, sign up for Pilates. Pilates works to strengthen and lengthen all the muscles in your midsection. You can also work out your core with various floor exercises such as the reverse or bicycle crunch, the plank -- both front and side -- and pelvic tilts.
The Ab Diet
The ab diet isn't any different from any other diet that helps you lose weight. If you want a flatter stomach, eat healthy, low-fat foods. That means a diet filled with fruits, vegetables, whole grains, lean proteins and low-fat dairy products. You also want to replace your high saturated fat man-foods, such as cheeseburgers, bacon and butter, with foods rich in monounsaturated and polyunsaturated fats, such as salmon, peanuts and olive oil. Watch calories if you want flatter abs. Use smaller plates, cups and bowls to help control portions.
Whole Body Muscle-Building
When trying to flatten your stomach, you don't want to limit your resistance training to your abs; you also want to include whole-body muscle-building exercises two to three days a week to balance your workout and body strength. Choose eight to 10 exercises that work out your major muscle groups, including chest, legs, hips, back and arms and do one set of eight to 12 reps using weight heavy enough to tire out your muscles on the last rep. In addition to making you leaner and stronger, the added muscle increases metabolism and helps burn more fat.
