Numerous studies have found a link between belly flab and high blood pressure, high cholesterol, heart disease, and type 2 diabetes. Measure your waist to see if you have a dangerous level of abdominal fat. For optimal health, men should have a waist circumference below 40 inches. Women should have a waist circumference below 35 inches.

Here are some proven techniques to help you get a firm belly and reduce dangerous abdominal fat:

Move More, Eat Right

Exercise doesn’t have to be done at a gym. You can burn calories while you participate in activities that you consider fun or fulfilling. For example, gardening burns several hundred calories per hour. Team sports, like flag football, burn even more. Swimming is also a great fat-burner, and fun to boot. You could also do volunteer work, or just take long walks down nature trails.

Cardio exercise will kick your fat-burning metabolism into overdrive. All it requires is persistence; if you can find an activity you like, and stick with it, the pounds will melt away. It’s also important to vary your routine for maximum calorie burning, and to ward off boredom.

There are several exercises you can do to get a firm belly. The American Council on Exercise did a study to find out which exercises targeted the abs most effectively. Their findings? Supine bicycle, captain’s chair leg lifts, and vertical leg crunches work the abs harder than any other exercise. Twisting crunches and exercise ball crunches were other good ones. Try doing those exercises several times a week to get a firm belly and whittle your waistline. An Internet search will turn up detailed step-by-step tutorials for each exercise.

There are foods that can help you get a firm belly, too. Sugary carbs contribute to belly fat build-up, but foods high in protein and fiber are slenderizing. Look for a diet plan comprised mostly of complex carbs, lean protein sources, and unsaturated fats. South Beach is a classic example, and similar diets have come on the market in recent years.

Learn to Relax

Who would have thought that you could get a firm belly while you relax? It’s possible with the help of yoga. Yoga has a two-fold effect on our bellies. First, it reduces high stress levels that lead to weight gain. Stress-induced weight gain often results in excess belly fat. Reducing your stress level can give you a flatter stomach and lower your risk for many diseases.

Yoga also tones the stomach muscles. Look for a yoga routine that includes supine poses and other postures that work the abdominal muscles. Check out a yoga DVD from your local library, or look for free video tutorials online. You will be able to tell right away if a particular pose targets the stomach area. To get a firm belly faster, design your own routine using the most effective belly-busting poses.

As you can see, it takes a little effort to get a firm belly — but the rewards are well worth it.

Have you gotten a little thick around the middle? If so, here are some fantastic exercises to lose belly fat and decrease your risk of heart disease.

Exercises to Lose Belly Fat: Cardio

Cardio can help you lose fat all over your body – which is good, because to lose fat around your belly, you have to lose it everywhere. Our bodies tend to accumulate fat in certain areas, based largely on genetics. If you tend to store it around your middle, decreasing your body fat percentage can make you healthier and give you the flat stomach you’ve always wanted.

There are no “best” cardio exercises to lose belly fat. The very best cardio routine is one you’ll stick with for the long haul. Choose a few different activities that you enjoy doing, and try to participate in them at least 5 hours a week.

If you’re into home improvement, do some lawn and garden work. If you’re a parent, play with your kids at the park or take them for long walks down nature trails. If you have a dog, take it for walks or toss a ball or Frisbee for exercise. If you prefer a more social environment, join a group exercise class at your local gym or recreation center.

Exercises to Lose Belly Fat: Core Strength

Getting a slim stomach requires more than endless sit-ups and crunches. Variations on these exercises can help you whittle your waist faster. For example, instead of regular crunches, the American Council on Exercise recommends vertical leg crunches. These are performed lying on your back with your legs held at a 45 degree angle from the floor.

Core strength can also be developed by doing leg lifts and crunches with the help of an exercise ball. Exercise balls require you to maintain your balance, which puts all of your core muscles to work. For muscle symmetry, be sure to work your back muscles as well.

Exercises to Lose Belly Fat: Yoga

When it comes to stress reduction and core strength building, it’s hard to beat yoga in terms of efficiency. Yoga can reduce the production of stress hormones and strengthen your abdominal muscles, making it an excellent exercise to lose belly fat.

Whenever your body is stressed out (due to mental or emotional stress, illness, injury, or the overuse of stimulants), it responds with an attempt at self-preservation. Your brain releases the hormone cortisol, which tells your body to start storing fat – particularly around the waist. This response is a throwback to the days when our ancestors had to survive times of famine.

Yoga includes breathing and stretching exercises that relieve muscle tension and reduce the production of cortisol. Yoga also places an emphasis on relaxed, flowing motions. It can be used to calm the mind, slow down the heart, and lower blood pressure.

In addition to these benefits, many yoga poses are highly efficient for toning your midsection. Look for poses that are performed in the supine position, or seated and standing poses that require you to extend your legs and maintain balance.

With a regular routine of cardio, core strengthening, and yoga, you will lose inches from your waist and enjoy better health and relaxation.