1. Knee-ups for Firm Stomach. Here’s an exercise you can try at home or at work that will help you flatten a flabby tummy. Find a chair (one without arms), then sit down and grab the seat of the chair just in front of your hips. Now slowly pull your knees up toward your chest. Remember to exhale as you draw your knees toward you. Use your arms to support yourself. Keep your back firmly against the back of the chair as you perform this exercise. Hold your knees in the up position (near your chest) for 3-5 seconds, then slowly lower them. Do as many repetitions as you can. It is more important that you perform quality movements than the total number of reps that you do.

2. Eat High Fiber Foods. Eating foods high in fiber can help you lose weight as well as stomach girth. Foods high in fiber make you feel full which decreases your desire for food. High fiber diets also help prevent constipation and the bloating that it can cause. By reducing bloat you can make your belly look smaller. Some of the best high-fiber foods are figs, beans, dried apricots, blackberries, and winter squash. If you plan to incorporate these foods into your diet, remember to start slow. Eating too much fiber before your body can adjust can cause stomach discomfort including gas.

3. Consume More Cayenne. Eating cayenne helps sweep fat and cholesterol out of the system and thus goes a long way toward preventing abdominal swelling and fat building up around the midriff. Cayenne has also been shown to be helpful in preventing heart attacks.

4. Eat Negative Calorie Foods. Negative calorie foods are foods like lettuce and berries that have a low calorie content. In fact, you expend more calories burning these kinds of food than you intake eating them. For example, eating a vegetable that contains only 75 calories may require your body to burn 90 calories of energy to digest it. Thus, you have a calorie deficit of 15 calories–15 negative calories. These foods are also rich in antioxidants and help keep you from gaining weight.

5. Drink Goat or Rice Milk Instead of Milk. There is a theory that has been popularized that many inflamed colons and digestive tracts are caused by the drinking of cow’s milk. This can be due to an intolerance to lactose or an allergy to it. Try substituting raw goat’s milk or rice milk for cow’s milk. Many people find the distension of their bellies decreases once they are no longer drinking allergenic substances that produce a lot of gas and inflammation.

6. Juice Your Vegetables. Juicing your vegetables is one of the best ways to get the nutrients your body needs to function properly. In addition to providing vitamins and minerals (including often neglected trace minerals such as zinc, boron, iodine, copper, etc.), juicing floods the body with enzymes. Enzymes are catalysts. They help your body to utilize the vitamins and minerals that you intake.

7. Best exercises. The best exercises for the stomach, thighs, and butt are aerobic exercises and exercises that involve the legs. Exercises like swimming, basketball, racquetball, kickboxing, tennis, and brisk walking can burn almost 500 calories per hour.

So there you have it, 7 ways to start flattening that stomach.