The best way to flatten a big stomach is to cut calories and move more. Daily cardio exercise and a couple of easy exercises to tone your stomach muscles will shrink a large stomach quickly and safely. But just moving more without a strategy will not be as effective as exercising wisely.
Daily cardio burns calories and increases your metabolism. Simply doing a couple of cardio sessions a week to burn 500 calories here and there will not flatten your stomach. One pound of fat is equal to 3,500 calories, so working off 500 calories at a time won't get you far. Instead, start with three days a week of moderate-intensity cardio for 20 minutes and add one day a week every two weeks until you are up to six days a week of cardio. Try to get 30 minutes of low-intensity physical activity on your rest day like walking or gardening. Then, add an additional 20 minutes a day so you are doing two 20-minute cardio sessions until you lose enough weight to see your stomach muscles. Once you get there, you can cut down to 30 minutes, five days a week, to maintain your flat stomach.
A bosu plank is a great exercise to flatten your stomach, as it requires your entire core to work to keep your body balanced on the bosu. This will tone the muscles you need to get a flat stomach and burn calories as you hold your body weight. Get a bosu ball and flip it so the black side is up. Grab the sides of the bosu and hold yourself in the air with your chest above the bosu and your feet flat on the floor. Keep your back flat, your hips lifted, and your ab and buttocks muscles squeezed tight. You can start doing this exercise on the floor until you build the strength to do it on the bosu. Start with two days a week and work up to four.
Ball Crunch With Rotation
The plank exercise works your muscles through stabilization to tighten your abs. The ball crunch with rotation exercise will further tone your rectus abdominus and oblique muscles through movement. Sit on a stability ball and walk yourself forward until the ball is under your mid and lower back and your body is parallel to the floor. Put your hands behind your head and lift your chin. Crunch up and rotate your shoulders to the right. Hold for 2 seconds and return to the starting position. Crunch up again and rotate to the left. Hold. Keep alternating and crunching until you have done two sets of 10 reps per side. Start with two days a week and work up to four.
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