TargetWoman - Portal for Women

Flat Belly Tips

TargetWoman is a portal dedicated to Women - Pages of lasting value on issues women care about.

Flat Belly Tips
Belly fat is not just ugly but also unhealthy. It can raise the risk of heart diseases, diabetes and even lead to some cancers. Find out how to get a flat belly.

Who does not want to flaunt a flat belly? A sagging stomach or protruding belly is most often the woe of middle-aged women. A flat stomach is one of the indicators of a good figure. Remember that if you are seeking a flat belly, there is no quick fix option. Look up our flat belly tips with flat belly foods to help you sculpt your stomach.


Flat belly exercises for women

These are some of the most effective of ab exercises to keep your belly flat.

Bicycle


  • Lie face down on a mat and place your hands behind your head, lightly supporting it with your fingers.

  • Bring the knees to the chest and lift the shoulder blades off the floor without pulling on the neck.

  • Rotate to the left, bringing the right elbow toward the left knee as you straighten the other leg.

  • Switch sides, bringing the left elbow toward the right knee.

  • Continue alternating sides in a 'cycle pedaling' motion for 1-3 sets of 12-16 repetitions.

Captain's chair


  • Use the special chair for this exercise.

  • Stand on the chair and grip the handholds to stabilize your upper body.

  • Press your back against the pad and contract the abs to raise the legs and lift knees toward the chest.

  • Do not arch the back or swing the legs up.

  • Slowly lower back down and repeat for 1-3 sets of 12-16 repetitions.

Reverse crunch


  • Lie on the floor and place hands on the floor or behind the head.

  • Bring the knees in toward the chest until they are bent to 90 degrees, with feet together or crossed.

  • Contract the abs to curl the hips off the floor, reaching the legs up toward the ceiling.

  • Lower and repeat for 1-3 sets of 12-16 repetitions.

Hover or plank exercise


  • Lie face down, with your upper body propped on your forearms and your elbows directly beneath the shoulders.

  • Contract the torso muscles, lifting belly and legs off the floor so that the body forms a straight line from head to heels. Keep abdominal muscles tight so that the belly does not droop.

  • Hold the position for about 15 seconds and gradually increase the seconds each week so that by week four you holding for one minute.

Push ups

Be sure that your stomach is tucked in while doing a push up. This way your abs are working hard throughout the pushups. Regardless of the type of push up, horizontal, elevated or counter elevated, the stomach is still working.


How to get a flat belly

You need to increase your body metabolism when you are aiming for a flat belly. Enhanced metabolism results in burning more calories and reducing the accumulation of fat. Eating small meals during the day is recommended. Lean protein diet can help you keep full for a long time and thus check hunger pangs.

There are certain foods, which can be termed 'troublesome' and need to be eliminated. The top three foods that cause stomach swelling are lactose, gluten and beans. Lactose is found in milk, cream and other dairy products. Beans are rich in a class of sugars called oligosaccrides that cause significant gas and stomach bloat.


Increased water intake keeps you hydrated for long hours; especially during workouts and maintains energy levels. Two hours of aerobics specially aimed at reducing stomach fat - crunches, sit ups, leg raises and lower abdomen exercises can help contain fat that accumulates easily in the abdomen. Food rich in fiber such as wheat bread, beans, green vegetables, fruits and grains enhances your body's ability to burn fat especially from stomach areas. Fiber rich diet also prevents your stomach from bloating and cleanses the bowel system.

Stress is a major factor is accumulating abdominal fat. The stress hormone cortisol stimulates the appetite and induces cravings for sugar and fat. And worse still, cortisol signals the body to store fat on the belly.


Flat belly diet

Include rich monounsaturated fats (MUFAs), virgin olive oil, vegetable oils, nuts and seeds and avocados for a healthy diet. Studies conducted by the Prevention Research Center at Yale University School of Medicine in the US revealed that an MUFA rich diet flattens the belly. A group of nine women who followed a four week flat belly diet lost 33 % of their visceral belly and 8.4 pounds in weight and 1.6 inches off their waistline in over four weeks.


  • Drinking plenty of water, eating figs and swapping peanuts for milder pumpkin or sunflower seeds are a few ways to beat the bloat.

  • Eat slowly to avoid swallowing air.

  • Cut out fizzy drinks and be aware of the impact of foods like pulses, dried fruits, broccoli, cauliflower, cabbage, peppers and citrus fruits which are more likely to create wind in the gut.

  • Reduce the intake of salt which makes you retain more fluid.

  • Fried foods digest slowly and can cause bloating.

  • Above all, avoiding erratic eating habits like long gaps between meals, smoking or consuming coffee on empty stomach can worsen your bloat.

Fat belly foods

Fruits have always been considered flat belly food. Fruits are high in carbs and rich in fiber. Oranges and carrots are excellent flat stomach food. Selenium is a wonder mineral that is found in whole grains, nuts, poultry, red meat and seafood. This has been proven to reduce stomach fat as well aid in fighting cancer. Vitamin E boosts the effects of selenium.

Almond is considered the king of nuts and is loaded with nutrients and helps reduce blood sugar. It also provides a good amount of antioxidants. Almonds and almond butter can be consumed daily.

Salmon is best for those who want to lose belly fat. Salmon is packed with healthy fats such as omega -3 as well as calcium and vitamin D.

Green leafy vegetables like raw broccoli, spinach, brussels, sprouts, and collard greens rank high on the list of flat belly foods. They are loaded with nutrients and pack a good punch of fiber as well.


Turkey is another high protein food that is proven to keep post meal insulin levels low due to its leucine content.

Macadamia nut oil has large concentration of monounsaturated fats and can be used for cooking.

Whey protein isolate shake can be a great source of protein, calcium and branched, chained amino acids. And a combination of calcium and branched, chained amino acids is a great way to burn fat.

Berries such as blueberries, strawberries and raspberries are antioxidant powerhouses and help keep belly fat at bay. Research shows that those who eat strawberries have better regulated blood sugar levels than those who do not.

Belly fat is not just ugly but also unhealthy. It can raise the risk of heart diseases, diabetes and even lead to some cancers. Although it is true that this toxic lard is most difficult to shift and remove, a good exercise regimen combined with a healthy diet can help you get rid of excess fat and sport a flat belly without resorting to a whalebone corset.


Top of the Page: Flat Belly Tips
More on Women's Diet and Fitness Women Fitness
Posture Correction
Qigong Exercises
Five Tibetan Rites
Piloxing Workout
Calisthenics
Karate For Women
Self Defense for Women
Krav Maga
Circuit Training
Interval Training
Hybrid Workouts
Barre Workout
Eskrima Workout
Learn Tai Chi
Indoor Rock Climbing
Reducing Body Fat Percentage
Fat Burning Zone
PACE Progressively Accelerating Cardiopulmonary Exertion
Non-exercise Activity Thermogenesis

Women Fitness
Morning Exercise and Metabolism
Choosing Fitness Center
Fitness Center for Women
Fitness Weight Loss in women
Home Fitness Equipment
Kid Fitness
Gym Safety Tips
Building Lean Muscle
Lose Belly Fat
Flat Belly Tips

Exercises for Women Exercises for Women
Toned Arms for Females
Hip Flexor Strengthening
How to lose Muffin Top
Plyometric Exercises
Flexibility Exercise Program
Belly Bloat
Body Sculpting Exercises
Core Strengthening Exercises
Core Strengthening Benefits
Exercise for Seniors
Fitness Exercise Articles
Anti Aging Exercise
Rebounder Exercise
Jogging Exercise
Flat Stomach Exercise
Knee Exercise
Butt Exercise
Weight Exercises for Women
Chest Exercise for Women
Stretching Exercise
Lower Back Exercise
Hip Exercises
Leg Exercise
Abdominal Exercise
Face Workout
Face Exercises Benefits
Double Chin Exercise
Eye Exercise Benefit
Thigh Exercises
Stair Climbing Exercise
Isometric Exercise
Pilates Exercise
Magic Circle Exercises
Rotator Cuff Exercises
Arm Exercise
Kegel Exercises for Women
Carpal Tunnel Exercises

Exercise Equipment
Xiser Workout
Foam Rolling Exercises
Rowing Exercise Machine
Elliptical Machine Benefits
Stepper Exercise Machine
Dumbbell Exercise
Weight Loss Calculator
Strapless Heart Rate Monitor
Home Exercise Equipment
Recumbent Exercise Bike
Resistance Exercise Band
Weight Lifting Exercise

Ball Exercise
Kettlebell Exercises
Medicine Ball Exercises
Swiss Exercise Ball
Kamagon Ball Workouts

Top of the Page: Flat Belly Tips