1. Less Fibre

Eating too much fibre will lead to bloating because it makes you retain water. If you’ve decided to accomplish a high-fibre diet, so you should drink more water. Without the additional fluid, you could end up getting constipated.

2. More Water

If your body doesn’t get enough water, it causes bloating. To keep your tummy from swelling, you need to drink lots of water. Try to drink eight to ten glasses of water per day.

3. Less Spicy Foods, Sugary foods and Dairy Products

These foods will lead your body to symptoms like fatigue, pain, digestive problems, and bloated stomach due to excess wind becoming trapped in the stomach. Peppermint tea and infusions can help relieve symptoms. Also, take time to chew your food well and avoid rushing or skipping meals.

4. More Exercise

Exercise can help flush out excess fluid, making you less bloated. Try to do three weekly sessions of aerobic exercise and toning exercise. Combine those exercise will give you the best result to achieve flat abs.

5. Less Stress Eat

Eating in hurry, or when you’re angry can lead to post meal bloating. Put off meal until you have calmed down, so your stomach is relax enough to allow space for food and drink. You should know your menstrual cycle too. For most of us this is caused by raised levels of the hormone progesterone. It makes you feel moody.

3 Steps to fab abs      

Toned abdominal not only look great, but they also maintain your spinal column, and it decreases risk of back pain. You use a fit ball to work your abs, pick your level and do 12-15 reps.

v     For Beginners: Inclined Lift

Sit on the ball and slowly roll down until it’s resting just beneath your shoulder blades. Keep your knees bent at 90° and your feet shoulder-width separately. Put your hands at your temples and slowly lift your shoulders towards your hips to the count of 2. Keep your eyes looking to the front. Slowly release the lift to the count of two.

v     For Intermediate: Horizontal Lift

Repeat as above, but this time you roll down until the ball in below your lower back. Keep your knees bent at 90° and your feet shoulder-width separately. Put your hands at your temples and slowly lift your shoulders towards your hips to the count of two. Slowly release back down to the count of two.

v     For Advanced: Ball Crunch

Lie down on a mat on the floor. Position your legs over the top of the ball, tucking it underneath your knees, Put your hands at your temples and slowly lift your head and shoulders off the floor. At the same time, press down with the lower part of your legs and lift the ball and your bottom off the floor. Lift for the count of two and slowly release back down.