Make 2010 the year you slim your waistline and get a flatter stomach. Here’s how to get started and give your abs a good workout…

Being overweight increases the risk for developing diabetes, gallstones, hypertension, heart disease, stroke, and colon cancer. And new research from Denmark suggests that middle-aged men carrying excess weight around their stomach affects their risk of developing blood clots like deep vein thrombosis (DVT).

Combine cardio with strength training
The most effective way of flattening your stomach is a combination of strength training (with an extra focus on the midsection), cardiovascular exercise (short, hard workouts) and stable blood sugar, which keeps you from adding additional fat and makes it easier for the body to use body fat for fuel.

Cardio workouts are important because, if done correctly, they can increase your metabolism for four to 24 hours or more! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.

Before any cardio activity, warm up at an easy pace for two to five minutes, then do 30 seconds of hard work (almost as hard as possible) followed by one minute of moderate work (use this as recovery time to catch your breath). Repeat this process six to 10 times. Then cool down by exercising at an easy pace for two to five minutes.

Your muscles at work
The primary function of the abdominal muscles is to flex your torso forward. However, there are also other muscles that flex your torso to the side and muscles that rotate your torso. If you want to effectively strengthen your stomach, you need to incorporate the following types of exercises: crunches, sit-ups, side bends, side crunches, trunk rotations and standing twists.

The abdominal muscles are just like any other and should be worked at the most three times per week.

You also want to make sure you are training them progressively, that is working them harder each time.

1 Knee-ups
Sit on the edge of a bench and grasp on to the sides with your hands to maintain a steady balance. With your legs extended outward, slowly pull your knees into your chest, squeezing the abdominal muscles during the contraction. Hold this position for two seconds and then slowly extend your legs before repeating the motion. This exercise should be smooth. Try to keep the rocking and bouncing at a minimum. Do three sets of 25 reps.

2 Crunches
Lay on a mat and bend your knees slightly so your feet are flat on the floor. Curl your hands behind your head, slowly lift your shoulders off the mat, squeezing your abdominal muscles with each raise. Hold the position for two seconds before slowly releasing the shoulders back to the mat. Don’t let your shoulders completely rest before beginning your next repetition. Do three sets of 30 reps, taking only a few seconds of rest between sets.

3 Knee raises
Find a firm grasp on an overhead chin-up bar so that your arms spread slightly wider than your shoulders. Make sure that your feet are not touching the floor. Trying not to swing or rock, slowly bring your knees toward your abdomen so your knees are locked at a 90° angle. Squeeze your abs and hold for a moment before slowly releasing your legs back to a straight position. Wrist straps are often used for a firm grip on the bar. Do three sets of 10-15 reps.

Photograph: getty images