Low levels of physical activity and a sedentary lifestyle are associated with weight gain. To have a flat stomach, a person needs to reduce their total body fat mass. When getting into position, a person raises their top arm, then slowly rotates their torso while moving the top arm underneath the body in a scooping fashion.Ī person should aim to do 8–10 repetitions on one side before switching to the other. Step 6: Repeat the exercise on the opposite side.Ī modification of this exercise involves rotation.Step 5: Hold the position before slowly bringing the left hip back to the floor.Step 4: Tighten the core and glutes to maintain balance.Step 3: Lift the left hip away from the floor, ensuring a straight line through the torso, hips, and legs.Step 2: Stack the right foot on top of the left foot, so that the right leg lies directly on top of the left leg.Step 1: Lie on the left side, with the torso raised so that the left forearm is directly under the left shoulder, and the left palm is flat on the floor.The side plank engages the following muscles: The Centers for Disease Control and Prevention (CDC) reports that people who lose weight at a slow, steady pace of about 1–2 lb per week tend to maintain their weight loss.Ī 2017 study found that many people who lose weight quickly may be losing more lean body mass and water weight than body fat.īelow, we explore some exercises that may help a person burn fat, tone their core, and build muscle in order to have a flat stomach. This means that a person who cuts out 500 calories a day from their diet may lose around 1 lb per week or 4 lb per month. Generally, a person needs to burn 3,500 calories to lose 1 pound (lb) of fat. The time it takes to lose body fat varies from person to person. Health and fitness experts generally consider two components: “fat mass” and “fat-free mass.” Fat mass refers to the total mass of body fat, while fat-free mass refers to the total mass of all the other components.Īnyone aiming to lose belly fat should aim to lose overall body fat. Women also tend to naturally hold on to more midsection fat for childbearing and nursing, Norvell adds.Share on Pinterest raquel arocena torres/Getty ImagesĪ person’s body composition refers to their relative proportions of: The fat that once gathered in the breasts, hips and thighs instead concentrates in the abdominal area. Decreased estrogen in women. The loss of estrogen through perimenopause and menopause can change fat distribution in a woman's body, even if there isn't a major weight gain.But as a man loses testosterone with age, his body tends to lose muscle mass and gain weight. In men, testosterone helps to contribute to muscle mass.
Age. Growing older also works against you.Some hormone levels, including cortisol, contribute to having more midsection fat.
High cortisol levels and poor sleep. If you're under stress or getting poor sleep, your body will continue to release the stress hormone cortisol.Drinking too much alcohol can lead to the infamous beer belly.
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