It's easy to fit into your jeans again or look great in your little black dress again with our easy exercise tips. So even if you're sitting down all day or rushing around after the kids we've got some great suggestions to help you flatten your belly.

    1. Dance it off

    All types of vigorous dancing is great for burning fat and calories - around 400 an hour - and dancing is a good workout for your waist too. Salsa, ballroom and belly dancing are particularly good.

    2. Swap your chair for a fitness ball

    You might feel silly but sitting on a fitness ball instead of a chair when you watch telly will help tone up your belly. You have to use your muscles, especially your stomach muscles to balance and stay on the ball.

    3. Sit-ups

    Yes, we know you've heard it before but sit-ups or crunches can help fight the flab. You won't see a change immediately and you may need to build up to doing 10-15 sit-ups a day. Always hold your hands by your ears rather than behind your head so you don't strain your neck or back.

    4. The reverse curl

    If you find sit-ups difficult try the reverse curl instead, it's just as effective but easier on the back. Start by lying on the floor, with your hands by your sides. Lift your bum off the floor using just your stomach muscles and keep your arms and shoulders on the floor. Hold for a few seconds then lower yourself back to the floor. Repeat 15-20 times.

    5. Yoga

    It's not just for celebs like Madonna, Yoga can be done by anyone at any level. It's great for toning all over but especially good at toning the belly because of the breathing exercises that are involved, and because it helps your posture - and good posture leads to a flatter tum!

    6. Check your posture

    To keep your tummy flat you need to keep your back strong too as the band of muscle around your waist also helps support your spine. So stand up straight and keep your back and stomach muscles taut.

    7. Crunch and twist

    Once you've been doing sit-ups for a while you'll notice that they've become a lot easier, don't give up and don't just do more, do them differently instead. Keep your hands by your ears and raise yourself up slowly then twist your body - from the waist, not your back or shoulders - and try to touch your knees with your opposite elbow, i.e. your right elbow comes up and across to touch your left knee. Untwist and go back to your starting position. Repeat on each side 10-15 times.

    8. Touch your toes

    If you're bored of sit-ups, try this exercise instead. Lie on the floor with arms straight up, pointing at the ceiling. Slowly curl yourself up and forward so that your hands are pointing towards your toes - and if you can, touch your toes. Then return to your starting position but do it slowly to stretch the muscles. Repeat 15-20 times.

    9. Hold your stomach in

    This is easy exercise if you're feeling lazy. Just holding your stomach in when you're walking or waiting for the bus can help tone your belly.

    10. Could it just be bloating?

    If it is, then there are loads of things you can do to get a slimmer waist, almost overnight. Swap fizzy drinks for still drinks, chew slowly and take pre and pro biotic supplements, which will increase your good gut bacteria and lessen the bloating.

    照zhao我wo們men的de簡jian單dan運yun動dong小xiao貼tie士shi來lai做zuo
，您nin會hui輕qing而er易yi舉ju地di穿chuan上shang曾zeng經jing修xiu長chang的de牛niu仔zai褲ku，或huo者zhe穿chuan回hui那na迷mi人ren的de小xiao黑hei裙qun
，重zhong新xin顯xian得de乖guai巧qiao動dong人ren。因yin此ci
，即ji便bian您nin一yi天tian到dao晚wan坐zuo著zhe不bu動dong
，或huo者zhe整zheng天tian圍wei著zhe孩hai子zi轉zhuan，我wo們men仍reng然ran有you很hen棒bang的de建jian議yi來lai幫bang助zhu您nin平ping複fu那na凸tu起qi的de小xiao腹fu。

    1.把贅肉跳出去

    所有形式節奏強烈的舞蹈都是燃燒脂肪和卡路裏的好辦法-一小時可以燒掉400卡路裏-跳舞同時也是讓腰變細的健身強法。莎莎，標準舞，肚皮舞，尤其有效。

    2.用減肥球代替你的椅子

    也許你覺得這樣做有點傻，竟然坐在一個減肥球上而不是日常坐慣的椅子上來看電視
；然而這非常有利於強健你的腹部，當你不得不用你的肌肉
，尤其是您的肚子上的肌肉來平衡坐在球上的身體時。

    3.做仰臥起坐

    shide，nizhidao，zheshilaodiaoyadefangfale，danshitangxiaqilai，shentibuduanjuanqushuzhan，queshiduihuanjieshentisongchifeichangyouyong。ruguoqitafangfabunengliganjianying，namekeyikaolvmeitianzuo10-15分鍾的仰臥起坐。記住一定要把你的雙手放在你的耳朵邊上，而不是在你的頭後
，這樣就不會拉傷您的脖子或者後背。

    4.彎身仰舉

    如(ru)果(guo)你(ni)覺(jiao)得(de)做(zuo)仰(yang)臥(wo)起(qi)坐(zuo)有(you)困(kun)難(nan)
，那(na)就(jiu)改(gai)做(zuo)彎(wan)身(shen)運(yun)動(dong)吧(ba)
，這(zhe)同(tong)樣(yang)有(you)效(xiao)

，並(bing)且(qie)還(hai)更(geng)簡(jian)單(dan)易(yi)做(zuo)。仰(yang)臥(wo)於(yu)地(di)板(ban)上(shang)，把(ba)雙(shuang)手(shou)放(fang)在(zai)身(shen)體(ti)兩(liang)側(ce)。隻(zhi)用(yong)你(ni)的(de)腹(fu)部(bu)肌(ji)肉(rou)把(ba)臀(tun)部(bu)提(ti)起(qi)離(li)開(kai)地(di)麵(mian)，同(tong)時(shi)要(yao)把(ba)雙(shuang)臂(bi)和(he)肩(jian)膀(pang)貼(tie)在(zai)地(di)板(ban)上(shang)。保(bao)持(chi)這(zhe)樣(yang)的(de)姿(zi)勢(shi)幾(ji)秒(miao)鍾(zhong)
，然(ran)後(hou)輕(qing)輕(qing)把(ba)身(shen)體(ti)落(luo)回(hui)地(di)麵(mian)。這(zhe)樣(yang)重(zhong)複(fu)15-20分鍾。

    5.做瑜伽

    不(bu)止(zhi)是(shi)麥(mai)當(dang)娜(na)這(zhe)樣(yang)的(de)名(ming)人(ren)可(ke)以(yi)做(zuo)

，瑜(yu)伽(jia)是(shi)每(mei)種(zhong)水(shui)平(ping)每(mei)個(ge)人(ren)都(dou)適(shi)合(he)做(zuo)的(de)。全(quan)身(shen)心(xin)沐(mu)浴(yu)在(zai)瑜(yu)伽(jia)中(zhong)是(shi)多(duo)麼(me)愜(qie)意(yi)
，尤(you)其(qi)是(shi)對(dui)腹(fu)部(bu)是(shi)多(duo)麼(me)有(you)好(hao)處(chu)，因(yin)為(wei)做(zuo)瑜(yu)伽(jia)的(de)同(tong)時(shi)也(ye)就(jiu)是(shi)在(zai)用(yong)腹(fu)部(bu)做(zuo)呼(hu)吸(xi)運(yun)動(dong)。何(he)況(kuang)瑜(yu)伽(jia)運(yun)動(dong)對(dui)訓(xun)練(lian)體(ti)型(xing)非(fei)常(chang)有(you)幫(bang)助(zhu)--擁有美好的體型當然同時就擁有一個平坦的小腹了！

    6. 檢查你的身體姿勢

    想(xiang)要(yao)保(bao)持(chi)腹(fu)部(bu)平(ping)坦(tan)，同(tong)時(shi)你(ni)也(ye)要(yao)保(bao)持(chi)背(bei)部(bu)強(qiang)壯(zhuang)。因(yin)為(wei)你(ni)腰(yao)部(bu)周(zhou)圍(wei)的(de)肌(ji)肉(rou)群(qun)同(tong)時(shi)也(ye)支(zhi)撐(cheng)你(ni)的(de)的(de)脊(ji)柱(zhu)，因(yin)此(ci)站(zhan)直(zhi)了(le)，就(jiu)能(neng)保(bao)持(chi)你(ni)的(de)背(bei)部(bu)和(he)腹(fu)部(bu)肌(ji)肉(rou)緊(jin)湊(cou)。

    7. 繼續做仰臥起坐並且扭動身體

    yidanzuoyangwoqizuojianchiyiduanshijian，nijiuhuifaxianzuoqilaijiandanduole，buyaofangqiyebuyaozuodegengduo，ershihuanzhongfangshilaizuo。baochinideshuangshouzaierce，manmanbashentitaiqilai，ranhou

，wanqunideshenti--從腰開始，而不是從你的背部或者肩膀-試著用相反方向的胳膊肘去夠你的膝蓋，如此這般
，用你的右肘去夠你的左膝。鬆開還原到你原來的姿勢。重複做
，一邊堅持10-15次。

    8. 夠腳趾頭

    如果你厭煩了做仰臥起坐，試試這個練習。躺在地板上，雙臂垂直上舉指向天花板。慢慢把自己抬起來，這樣你的手就越來越靠近腳趾--如果你能夠，就夠到腳趾好了。然後恢複到開始的姿勢。但是一定要慢慢做，以便充分地伸展你的肌肉。重複做15-20次。

    9. 收腹運動

    這(zhe)個(ge)很(hen)簡(jian)單(dan)，尤(you)其(qi)當(dang)你(ni)感(gan)覺(jiao)懶(lan)得(de)做(zuo)運(yun)動(dong)的(de)時(shi)候(hou)。隻(zhi)是(shi)保(bao)持(chi)收(shou)腹(fu)就(jiu)可(ke)以(yi)了(le)
，當(dang)你(ni)走(zou)路(lu)時(shi)
，或(huo)等(deng)待(dai)公(gong)共(gong)汽(qi)車(che)時(shi)，都(dou)可(ke)以(yi)做(zuo)。這(zhe)個(ge)姿(zi)勢(shi)可(ke)以(yi)有(you)助(zhu)於(yu)你(ni)操(cao)持(chi)腹(fu)部(bu)平(ping)坦(tan)。

    10. 如果僅僅是充滿氣泡

    如果是這樣，那就有大把的方法可以用來保持一個更加纖細的腰肢，甚至在夜晚也能奏效。碳酸飲料換成白開水
，慢慢咀嚼，服用pre and pro 生物產品
，這樣就可以有效改善您的大腸菌群

，從而減少腹內脹氣。