Flat belly

CEBU, Philippines – Many people these days frequent the gym to keep fit. They want to build muscles or lose weight, or both. But, perhaps, the biggest challenge for gym habitués is flattening the midsection. Often it's the last frontier to be conquered.

Jenny Sugar of Popsugar fitness says that clean eating and hitting the gym sure can help reach a weight-loss goal. But she agrees that a little extra pooch might remain around the body's midsection. She suggests three practical things to help achieve a trimmer belly:

When Eating

Take an honest look at your diet and your bathroom schedule. Your belly might not be caused by fat but by air trapped in your digestive system. If you're not getting enough fiber (you need 25 to 30 grams a day), constipation can cause bloating. On the other hand, overdoing it on fiber or eating too many gas-producing foods like broccoli, apples, or beans can also make your belly bulge a bit. Thankfully, there are also foods you can eat - like blueberries - that are proven to diminish belly fat, so sip on this flat-belly smoothie or crunch on this flat-belly salad to keep you regular and help you de-bloat.

When Doing Cardio

Studies show that including interval training in your cardio sessions helps diminish stomach fat. If you find that you normally stick to a consistent pace when running, biking, or swimming, mix it up by adding 10- to 60-second, fast-paced or sprinting intervals - try a 45-minute treadmill workout that does just that. High-intensity interval training (HIIY) works on the same principle as intervals, where you push to your maximum training for a period of time and follow up with a shorter rest period. Give this type of workout a try with a full-body 10-minute HIIT workout.

When Strength Training

Basic crunches can help tone your abs, but they only target certain abdominal muscles. Incorporate full-body exercises like variations of plank or core moves using a ball. Simply balancing on one leg on a BOSU will target your core, too. Also, try using different types of equipment - there's even a 10-minute abs video that features a small hand towel to sculpt your core.

Those suggestions are worth the try, no doubt. The tummy pooch may not go away magically, but the mere act of doing them already contributes positively to one's health and fitness. After all, a good shape are simply a welcome bonus to proper health-and-fitness routine.