BASIC TRAINING.

Byline: Kathy Kaehler

Q: What's the best way to get a flatter tummy?

A: Having belly fat doesn't just make it hard to button your pants -- it may increase your risk for heart disease, diabetes and cancer. You can flatten your belly by speeding up your workouts and the intensity.

An 8-month-study at Duke University took three groups of people. Two groups exercised, and the third was sedentary.

One of the exercise groups performed low-intensity workouts for 30 minutes a day five days a week. They kept their belly from growing but also gained an average of 11/2 pounds. The second exercise group performed high-intensity workouts for the same amount of time and shrank their belly fat by about 7 percent and lost 6 pounds. The truth of the matter is that all exercise can help us prevent fat gain, but to lose abdominal fat you simply must work harder.

If you're a walker, try adding in some short bouts of running in your workout. This will get your heart rate up and increase your caloric expenditure. Take a jump rope along when out on your walk. Stop and jump as long as you can. This will also increase your heart rate and boost your calorie burn.

EXERCISE OF THE WEEK

Quadriceps stretch

This stretch stretches your quadriceps and hip flexors.

1. Roll onto your stomach, and prop yourself up on your right forearm.

2. Reach back with your left hand and grab your left foot. Press your left foot down toward your glutes (butt), while keeping your left hip on the floor. Do not arch your back or twist the pelvis. Hold for three deep breaths and release. Switch legs. Repeat the stretch twice on each side.

ABOUT THE TRAINER

Kathy Kaehler, NBC's ``Today'' show fitness expert, who has worked with Julia Roberts, Jennifer Aniston, Cindy Crawford and Michelle Pfeiffer, is ready to help you with your workout. E-mail her at [e-mail]. If she answers, your question in her column, she will send you her fitness tips newsletter for free.

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(1 -- 2) no caption (Quadriceps stretch)