6 Ways To Flatten Your Belly

1. Exercise with friends

Instead of catching up with friends over food and drink, suggest a meeting on the go - you're likely to train 104 percent harder if you have a training friend. Suggest a weekly walk-and-talk session, picture a friendly training club, or take advantage of the colleges together. You will motivate everyone to become moving while growing even closer.

2. Try Roll-Up

Hold a resistance strap tightly between your hands and lie on the floor upward, with your legs extended and your arms over your head. Pull your stomach, grab your chin, lift your arms toward the ceiling and roll your head, shoulders and torso up and over your legs as far as you can. Keep your heels firmly on the floor and reach your hands against your feet. Pause, then slowly roll down. Make five to eight representatives with 30 minutes of cardio five to six times a week. (For more effective exercises, check out how to use resistance bands.)

3. Make time for cardio

If you want to burn most stomach fat, a Duke University study confirms that aerobic exercise is the most effective for burning deep, visceral stomach fat. In fact, aerobic exercise burns 67 percent more calories than resistance training or a combination of the two, according to the study. If you have low motivation, these 31 ways to never skip another training can help.

4. Plank Harder

Try Spiderman Climber: Enter the plank position with your arms and legs extended, hands under your shoulders and feet bent. Keep your abs tight, bend your left leg to the side and take your knee to the left elbow. Pause, then return to start. Change page. Make 20 reps alternating pages, with 30 minutes cardio five to six times a week.

5. Consume more fiber

For every 10 grams of fiber you eat daily, your stomach will carry almost four percent less fat. Fortunately, there are nicer ways to grow your fiber than to put on a box of brittle flakes: Two apples, a half cup of pinto beans, an artichoke or two cups of broccoli give you 10 grams of gastric fibrous fiber each. (For more tasty fiber ideas, see our 100 cleanest food packages.)

6. Take charge of restaurants

Saying, "I'll go last" when the waiter comes around could add bulk to your stomach. A new study showed that a normal weight woman was more likely to imitate a thin woman's eating habits than a fat woman. So when you are looking for the girl's night, order first. You will keep yourself - and maybe even a friend or two on the trail to a narrower stomach. (Avoid other food traps with six ways that restaurants try to make you fat.)