A classic Pilates move, the roll up is 38 percent more effective at targeting the rectus abdominis (the “six-pack”) and 245 percent more effective at targeting the obliques than a basic crunch, according to an Auburn University study. To do it, lie face-up with legs straight, ankles, knees, and thighs together. Flex feet and extend arms overhead. Inhale to prepare as you lift your head, neck, and shoulders off the floor. On your exhale, continue to roll up by drawing in abdominals, reaching arms up and over toward feet. Keep abdominals contracted, with spine rounded in a “C” curve. Pause and inhale. On your exhale, roll down through each vertebra in a controlled movement, keeping heels pressed evenly into the floor the entire way up and down. Do 15 reps as controlled and precise as you can, as many days a week as possible.


Fibrous foods are as close to a “miracle belly flattening pill” as we have. Fruits, vegetables, and whole grains, particularly those high in soluble fiber, have been proven to reduce fat around your midsection. In addition, these foods fill you up so you eat less, flattening your stomach over time. Try one of these 5 easy ways to turn off your fat genes and keep the weight off for good.
Include plyometrics. Plyometrics are exercises that require "explosive power". They combine cardio with strength training. Plyometric exercises are more suitable for experienced athletes than for the less experienced athlete or the older athlete, as there is risk of injury (falls, contusions, tendon injury and sprains). Some great plyometric exercises you can do at home include:
Pass up baked goods. This is my own personal rule to get (and keep) flat abs. I love baked goods but there’s really nothing good about them as far as your abs are concerned. Cupcakes are awesome but they are bad for your belly. Baked treats often contain way too much sugar, tons of fat and almost no nutritional value. Many packaged baked goods also contain trans fat. If you really need dessert, have a small square of chocolate or a small scoop of ice cream. At least ice cream contains metabolism-boosting protein, which is essential for weight loss
Eat healthier. There's no real secret when it comes to having a flat-tummy friendly diet — you simply need to eat more healthy foods like fruit, veg, and whole grains, and cut down on junk food, like candy, chips and fast food. Just by making this simple switch, you'll see a world of difference to your stomach. However, it's not recommended that you go cold turkey — try to ease into a healthy diet by slowly, but consistently replacing the bad with the good. Here are some simple changes you can make:
It's not just about weight loss. Having great gut health is linked to good health throughout your body. Scientists in this rapidly growing field are finding connections between gut microbes and the immune system, weight loss, gastrointestinal health, allergies, asthma, and even cancer. With every study that's published, scientists become more convinced that having a healthy gut leads to having a healthy body.

“Dance cardio really is an amazing way to trim belly fat because it is going to help shed fat on the body as a whole. It is obviously a cardio workout, but because your body is forced to move in all different directions in different planes, it is making every single muscle in your body work. Similar to the benefits of a HIIT workout, you get the cardio plus toning benefit all in one,” Hope explains. So try a dance-centric class at your gym or turn up your iPod and bust some moves at home.
They also aren't the only culprit. Just sitting for long periods of time (at your desk job, during Netflix marathons) can wreck your waistline. "When you slouch, the front of your body is rounded, just as it would be in a crunch," says Sean Wells, a physical therapist, certified personal trainer, and exercise expert for the online weight-loss and wellness program BistroMD. "So you're still conditioning your rectus to be in this shortened state—but often, it's also weak."
Calm your sensitive system as you shed fat quickly. To jump-start your weight loss, the first phase is designed to supply the fewest calories, replacing one meal per day with the Belly Soother Smoothie. Very low in FODMAP foods and grain-free, this phase features foods that are the absolute easiest to digest healthfully. While you will immediately feel leaner and cleaner, this is not a “detox” diet of liquid meals or bland foods. You’ll eat real food—and get real results. Our testers lost an average of 5 1/2 pounds after this phase!
A classic Pilates move, the roll up is 38 percent more effective at targeting the rectus abdominis (the “six-pack”) and 245 percent more effective at targeting the obliques than a basic crunch, according to an Auburn University study. To do it, lie face-up with legs straight, ankles, knees, and thighs together. Flex feet and extend arms overhead. Inhale to prepare as you lift your head, neck, and shoulders off the floor. On your exhale, continue to roll up by drawing in abdominals, reaching arms up and over toward feet. Keep abdominals contracted, with spine rounded in a “C” curve. Pause and inhale. On your exhale, roll down through each vertebra in a controlled movement, keeping heels pressed evenly into the floor the entire way up and down. Do 15 reps as controlled and precise as you can, as many days a week as possible.

The biggest problem area for dieters is their waist. Even though they are able to shed off kilos from other areas on their body, reaching a slimmer waist is a daunting task. And once they finally achieve a a slimmer waist, the next uphill task is to flatten a bulging tummy. The main issue behind our inability to lose fat from the tummy area lies in the wrong meal times we have been following for as long as we can remember. Unlike the west, where dinner is set before 8 pm, in a typical Indian home, dinner is no time before 8 pm, if not 9. This is where Indians lose as there is nothing wrong in our diet.
"Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies. Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat. Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat.”
As this video from the PictureFit YouTube channel explains, the only guaranteed way to get a flat stomach is through—brace yourself—diet and exercise. To be more precise, you need to use up the fat you have stored around your abs. But because spot reducing is a myth, you’ll have to focus on reducing the fat throughout your entire body. To do that, you’ll need to burn more calories than you put in every day, but it’s more complicated than “eat less, move more.” You need to eat fewer carbs while increasing your lean protein intake. Why? Your body will try to burn carbs for energy first, but if you haven’t ingested many carb-heavy foods, your body will target fat for energy instead. Plus, protein makes you feel full longer. You also need to incorporate resistance training in your workouts to keep yourself from losing muscle mass in addition to fat (more muscle means burning more calories naturally). Low intensity cardio training can help with burning more calories each day, but it won’t help you retain muscle, so make sure it’s not the only thing you do.

Want to get a flat tummy fast? This plan from best-selling author Liz Vaccariello may help you beat belly bulge in less than a month. The secret? Your body’s weight-loss weapon: stomach bacteria. Scientists have identified a relationship between imbalanced digestive bacteria and weight gain. This 21-day plan will help you optimize your gut and get slim at the same time!


The diet to lose belly fat focuses on healthy carbs, such as whole grains, fruits and vegetables, and lean sources of protein such as seafood, poultry, lean red meat and beans. It needs to be low in saturated fat, trans fat and refined carbs such as white bread, soda and sweets. Eat three meals a day, with each meal being about the same size, plus one snack. Eating regularly controls hunger and keeps energy levels up.
High-intensity interval training (or HIIT) is a great belly-blasting option for those who already feel comfortable in the gym because it helps you drop fatty tissue and build muscle simultaneously. “High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat,” explains Dr. Alex Tauberg, DC, CSCS, EMR. To use HIIT to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges. “By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time,” Alex adds. “This can be a great way to flatten that stomach when you don’t have too much time to work out.”
As this video from the PictureFit YouTube channel explains, the only guaranteed way to get a flat stomach is through—brace yourself—diet and exercise. To be more precise, you need to use up the fat you have stored around your abs. But because spot reducing is a myth, you’ll have to focus on reducing the fat throughout your entire body. To do that, you’ll need to burn more calories than you put in every day, but it’s more complicated than “eat less, move more.” You need to eat fewer carbs while increasing your lean protein intake. Why? Your body will try to burn carbs for energy first, but if you haven’t ingested many carb-heavy foods, your body will target fat for energy instead. Plus, protein makes you feel full longer. You also need to incorporate resistance training in your workouts to keep yourself from losing muscle mass in addition to fat (more muscle means burning more calories naturally). Low intensity cardio training can help with burning more calories each day, but it won’t help you retain muscle, so make sure it’s not the only thing you do.
"Most women don't want to talk about it, but you really have to set aside a specific time each day to use the bathroom," notes Judith Reichman, M.D., a professor of obstetrics and gynecology at the University of California, Los Angeles. "If you don't, it's too easy to give into feeling rushed, and ignore the urge to go." Once you've trained your brain to dismiss your body's signals, you set the stage for bloat-inducing constipation.

If you want a flat belly in a matter of days, you better be ready to work for it and feel the burn. That’s where the killer combo of flutter kicks and crisscrosses comes in. According to Mark, this exercise “practically draws the lines right down the sides of your midsection as you are doing them.” In addition to engaging your abs, the motion of your legs required by this exercise also works your inner and outer thighs. If you’re looking to wear short shorts and bathing suits this summer, this routine is for you!
You’re here because you want a flat stomach. That’s awesome! I know feeling more confident physically in your skin can lead to a dramatic improvement in your outward confidence and self-esteem too. I know my life improved as a result of taking care of myself physically, and that physical strength created an inner strength and confidence that carried over to the rest of my life.
Fruits like berries, cherries, apples, and oranges are high in quercetin, a natural compound that reduces inflammation in the belly. And if you put a bowl of the good stuff right where you can see it in your kitchen, you’re more likely to reach for it when you want a snack. These are the 10 reasons why apple cider vinegar is brilliant for slimming down.

This program is based on a chance meeting with a Korean medical student while serving in Afghanistan. This man introduced Gunny Cooper to a whole new way of looking at weight loss and health and it’s revolutionized the way that he trains his clients and how he’s been able to help tens of thousands of people regain the bodies they’ve desperately missed.
Step two is to get some calorie-burning cardio exercise. Of course you've already heard that pointer often, but Weltman takes this idea one step further, noting that high-intensity aerobic exercise is even more effective at burning off visceral fat than the same amount of low-intensity exercise. In one study, he had overweight women walk or jog five times a week; one group worked out for a longer amount of time at a low intensity, while the other did shorter stints of high-intensity work. Even though each group burned the exact same number of calories in each workout, the high-intensity group melted off more visceral fat. "We speculate that there's a relation between the intensity of the workout and the amount of growth hormone released, which is a powerful mobilizer of visceral fat," Weltman says.
Spanx are maybe no one’s idea of a good time, but sometimes you just need a little extra (firm) help to flatten your tummy to wear your favorite dress or for a special evening out. And there’s nothing wrong with turning to technology to help you get there. Body shaping undergarments have come a long way in the past few years with more breathable fabrics and styles for both men and women.
What causes it? Your genes, for one thing. "Some families just carry most of their weight in their bellies, no matter how thin they are," says Caroline Cederquist, M.D., author of The MD Factor Diet. But visceral fat gets worse for all of us as we get older, especially if we're under a lot of stress or not sleeping well, says nutritionist Sara Vance, author of The Perfect Metabolism Plan. That's thanks to hormones that make us hungrier even as our bodies are practically hoarding fat.
At my first workout with her, I watched Korus demonstrate the tolasana pose. Sitting cross-legged with her palms resting on yoga blocks next to her hips, she straightened her arms and, using only her ab muscles, raised her body off the floor. When I attempted it, I couldn't even lift one butt cheek off my mat. Never mind my muffin top; I wondered how my abs had gotten so wimpy. After all, it had been eight years since I'd had my second daughter, so those muscles should have bounced back long ago.

This fried rice recipe is the most underrated weight-loss food out there because it utilizes two cooking methods that boost nutrients. For starters, it uses cold brown rice, which changes the starches into resistant starches through a process called retrogradation (adding to the resistant starches found in the corn and peas). Resistant starches pass through your gut undigested, where they feed your good gut bacteria who then release anti-inflammatory compounds. It’s also fried up with oil, a fat that acts as a barrier against rapid digestion.


Sprinting is better for weight loss than running at a steady pace, says Dan Roberts, one of the UK’s top trainers. “Sprinting builds muscle which helps burn fat quickly. Also, the action of driving the legs initiates the abs and core” explains Roberts. “The faster you go and the shorter your recovery, the more your abs will develop.” Instead of your typical 30-minute trot, do 20 sets of 30-second sprints with a 30-second recovery between each. Here’s how to do it:
In this book, we look at all of the ways you can improve your own gut health, starting with the food you eat. My diet recommendations, meal plans, and recipes will help feed and protect your gut microbes. And we look at the many other steps you can take to support your beneficial bacteria, from avoiding unnecessary antibiotics to changing the way you think about dirt and germs. Even the choices you make about how you bring your children into the world can have an impact on your family's microbiomes.
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