Here's how to get rid of that excessive abdominal fat.

DO YOU HAVE "Donelaps" disease? Donelaps is best characterized as an excessive girth condition in which your stomach "done lapped" over your pants.
But it's not just the fat you see that increases your risk for heart disease and other conditions. A sedentary lifestyle and overeating have left many Americans with large amounts of dangerous hidden fat around their organs as well as their waistlines.

Abdominal fat is nothing to take lightly. There is a major link to so-called "syndrome X" - high cholesterol, high blood sugar, high insulin and high blood pressure.

"Visceral fat buildup increases the risk of high blood pressure, blood clotting, elevated levels of 'bad' cholesterol and insulin resistance, a precursor to diabetes," according to the American Heart Association.

To add insult to injury, visceral fat accumulates at a surprisingly quick rate around organs and deeper into the body than subcutaneous (under the skin) fat, according to Duke University Medical Center researchers.

Apples and pears
Waist-to-hip ratio is a simple tool you can use to determine if abdominal fat is an issue for you.

In fact, body shape is considered the best predicator of future health, according to Dr. Marie Savard, co-author of "Apples and Pears: The Body Shape Solution for Weight Loss and Wellness" (Atria, $24.95).

People with "apple" figures carry their weight around their abdomens; those who are "pears" are heavier below the waist than above. According to Savard and others, apple-shaped individuals are prone to heart disease, diabetes, breast cancer and endometrial cancer.

Measure for measure
To determine if you have a healthy waist-to-hip ratio:
Measure the circumference of your hips at the widest part of your bottom, using a measuring tape. Then measure your waist at its smaller circumference, generally above the belly button. Divide your waist measurement by your hip measurement.

Women should have a waist-to-hip ratio of less than 0.8. A healthy waist-to-hip ratio for men is less than 0.9.

If math's not your strong suit, then follow this simple circumference test: Measure around your natural waist (at or slightly above your navel), and remember, don't suck in your stomach! A waist above 40 inches for a man, or 35 for a woman, is dangerously high.

Be gutsy about your gut
Come on now, don't dig your head in the sand. This is not Oz - that belly fat is not going to go away with three clicks of your heels.

That's what the Daily News Flab to Fab Fitness Contest participants are discovering. All five have dangerously high waist-to-hip ratios. Over the next 12 weeks, they intend to reverse that trend. You can, too.

A combination of cardiovascular exercise, core training and a good diet is the quickest way to reduce your waistline.

Aerobic exercise raises your heart rate and helps burn calories. Additionally, aerobic exercise tends to curb your appetite, reduce stress and strengthen the heart muscle.

Aerobic exercises include swimming, walking, speed walking, jogging, running, bicycling, hopping, skipping and jumping rope. Try to work up to 20 to 30 minutes of these activities at least three times a week. If weight loss is your goal, you'll likely need to work up to 60 to 90 minutes on most days.

You'll also want to strengthen and tone your core. Strength training, or resistance training, otherwise known as weight training, conditions, strengthens and tones the muscles and skeletal system.

Muscle gives the body shape, increases the base metabolic rate and gives the abs that tight, sleek appearance. Even if you don't lose pounds, you may lose inches by toning up your midsection.

There's an endless array of exercises to strengthen the midsection. Try crunches, leg raises and the plank. Additionally, multi-joint exercises like push-ups also engage the core.

Eat lean, too
A tight, toned waistline begins with a smart eating plan. Here are a few tips:
• Pack your lunch and prepare meals at home, so you eat out 50 percent less than you normally would.
• Drink eight or more glasses of water daily.
• Do the ABC diet (no alcohol, baked goods or candy).
• Eat five to nine servings of fruits and vegetables daily.

Get on track, whittle your middle and reshape that apple into a lean, mean workout machine. You can do it! *