ShapeFit.com

[prajal]

Hi,
I am 27F .
My height is 5ft 3inches and weight is 55KGs.
I am not fat as such but my tummy is not flat.

I want to flatten my tummy.
plz suggest some exercises I can do at home.

thanks.

[swanso5]

stomach vaccums
pelvic tilts
wall ab isolations

search google for these

oh and diet

[prajal]

thanks a lot

[Dolphindrmin]

I do alot of core exercises.

One core workout might consist of 2-3 sets of at least 5 of these exercises:

Bicycles
side reaches w/ a 6-7 lb medicine ball
reverse cruches
double crunches with a 6-7 lb medicine ball
high kicks
frog kicks
hip hops
Prone Iso ab planks
and ball transfers using a smaller body ball

I also do alot of exercises on the body ball with free weight dumbells ranging from 3, 8 or 10 lbs.

[SarahPT]

Here is an article I have published on the topic:

The Quest for a Flat Stomach

Everyone wants a flat stomach and everyone wants a simple answer on how to get one. Many of us may have been tricked by a gadget advertised on television as the newest way to flatten the stomach, only to be disappointed with the results. The quest to get a flat stomach often ends in frustration. Allow me to show you a simple and reliable method of getting a flat stomach that involves no fancy gadgets.
The first thing I would like to mention is that genetics play a role in how difficult it will be for you to get the flat stomach you desire. Some of us are genetically programmed to hold a great deal of fat in the stomach area, while other people are genetically programmed to hold more fat in the hips or thighs. Some people are genetically programmed to have their fat evenly distributed over their body. Those who naturally hold more fat in their stomach area will, of course, have a more difficult time achieving a flat stomach. It is not impossible, just more challenging.
There is a saying that I love. It’s “abs are made in the kitchen.” What this statement means is that diet is the most important factor in having a flat stomach. Many of us have the impression that a flat stomach is obtained by performing abdominal exercises. However, obtaining a flat stomach is caused by losing stomach fat. Performing abdominal exercises strengthens the abdominal muscles and will build the abdominal muscles slightly, but does not burn fat from the stomach area. Fat is burned from the body when we consume fewer calories than we burn. When fat is burned it is burned from all over. The body is not exclusive about where it burns fat depending on what types of exercises are done.
Back to the original question of how to get a flat stomach. The most important factor is to closely monitor what you eat. Reducing your calorie intake will be vital, but it is also important not to reduce calories too low and risk not giving the body the nutrition it needs. From here you can focus on making good choices with the foods you eat. Eating whole grains, lean meats, fruits, veggies and good fats will nourish your body best. Small, frequent meals with a balance of carbohydrates, protein and fat will help keep your metabolism burning and the fat burning.
In terms of exercise, a basic program that includes cardiovascular exercise and resistance training will be optimal for burning fat. This can be as simple as performing a cardiovascular exercise such as walking or jogging four-five days a week, and performing resistance training in the gym two-three days a week. Keep in mind that it is not necessary to exercise seven days a week. The body needs rest.
To keep the fat burning and the stomach getting flatter and flatter, periodically make changes in your exercise program. Add intensity and challenge yourself with new forms of exercise. This can work for diet too. Making gradual changes and improvements to how you eat will keep the fat burning longer and help you avoid a stall in your fat loss efforts.
Do perform abdominal exercises. Not only does performing abdominal exercises burn calories and help you build strength, but it will give you a nice looking muscle base that you can enjoy once you have burned off the fat. A common mistake people make is to do abdominal exercises that are too easy. If you can do more than 20 crunches it is time to find a more challenging exercise. Quality is more important than quantity. There are dozens of abdominal exercises that you can use to continually challenge yourself and make progress.
Getting a flat stomach takes time, so be patient. Keep in mind your individual body make up, as well as the importance of both diet and exercise. Continually challenge yourself and you will continually see progress toward your goal.

[Terca]

Sarah after reading your comment I have a question:

[swanso5]

increase wt

[Terca]

thanks! swanso5

[DianaB]

I'd say dump the ab crunches, you can make better use of valuable time doing core exercises. Not sure what your routine is, but I guarantee spending too much time on abs will not give you a flat tummy.

[Boss Man]

You could try doing those with a weight disc on your Chest, or even do the one where you attatch a rope to a Tricep machine, get on your Knees, holding the rope behind your Head, and Crunch forwards.

The Abs Machines are not that great in my opinion, and if you don't set them up probably, there's potential Neck issues to consider.

[Terca]

[DianaB]

Terca, search "Sexy Female Training" By Chad Waterbury. It's not a hard workout, and will get you off those machines. It's a good place to start. If you plug "core exercises" into google, you should get about a million hits. Personally, for a flat stomach, the single leg DL works for me. Pilates is a great way to gain awareness of your core muscles as well.
diana

[Boss Man]

P.S. don't buy one of those Abs belts ever.

They are bollocks

[adrianb]

Read how to get flat abs like Jessica Alba that may help you get the flat abs you want