Have you always wanted a flat stomach and sculpted abs ? If you are wondering “ how to lose belly fat ” effectively and permanently, know that you cannot do without including certain exercises in your periodic workouts. Perhaps, with the support of a healthy and complete diet.
But don’t despair: we have the solution for you. If you practice the exercises we suggest 3 times a week , you will be able to get the much desired flat stomach . And in the morning, looking in the mirror will be a joy !
How to lose belly fat? The diet for a flat stomach
A bloated belly is not always synonymous with being overweight or even obese . For this reason, it can happen that, despite all the efforts in the gym and more or less considered stringent diets, abdominal fat just can’t go away .
A balanced weight loss diet is the starting point of any fight to regain a flat stomach. However, there are some specific diets to deflate the stomach more effective than others: the choice of white meat instead of red meat , for example, or the frequent use of purifying herbal teas , lots of fruit and vegetables in all daily meals and whole grains instead of more refined ones , just to mention a few important basic rules.
But regardless of what you eat (or will eat if you choose to diet), there are some things you can do today to help your body achieve your goal of a flat stomach.
- Drink as much water as possible, even 2 liters a day. Know that drinking water makes you lose weight because it increases gastric volume, inducing a sense of fullness .
- Avoid alcohol and carbonated drinks and eliminate them from every meal.
- Eat slowly and, if possible, several times a day (up to 5), calibrating the quantities.
Flat stomach = diet, aerobic exercise and abs
Many people think that the key to a flat stomach is to wear yourself out doing crunches . Unfortunately, this is not the case : crunches are useful but alone are not enough.
Working only your abdominal muscles, in fact, does not allow you to burn enough calories to allow for a significant reduction in abdominal fat and the associated swelling.
The perfect mix to get results is to combine abdominal exercises, which are essential for toning, with a correct diet and aerobic exercise (such as running ) to burn fat and calories and give your metabolism a boost .
Also, know that not all abs are the same . Some exercises are more effective than others, while a plan tailored for women rather than men is definitely the best option to maximize results.
This is because not everyone (based on sex, age and physical condition) starts from the same athletic base and, consequently, the organism can also respond differently.
Flat stomach exercises: let’s start with the abs
You can do the flat stomach workout at the gym , but also in your living room at home. To slim down your stomach and trim your waistline, you just need to be consistent and do the right exercises, with the correct technique. Don’t forget to warm up before starting your workout : do 20 minutes on the exercise bike or running , on the treadmill or outdoors.
How to do sit-ups correctly
For the exercises to be effective, it is important to perform them correctly to avoid making mistakes that could compromise your results despite your commitment.
Here are 2 tips to get your abs working the right way .
- Pay attention to your posture : while doing the exercise, you must lengthen your spine as much as possible so that you can keep your belly in without ever pushing your organs down.
- Perform the exercise by exhaling from the bottom up and bringing your belly in during the effort : never let it stick out or you will get the opposite result to the one you hoped for.
How many sit-ups should you do?
- Perform 2 sets of 10 of each exercise the first week.
- The second week, move up to 3 sets of 10 .
- The third week, 4 sets of 10 .
Give yourself a 30-second rest between sets.
Important recommendation : before starting this program or any other sporting activity, consult your doctor , who will be able to advise you whether the sport you have chosen is suitable for you, especially if you suffer from pathologies.
Flat Stomach: The Best Exercises For Men And Women
1 – Standing lunges
Start standing with your hands slightly wider than shoulder-width apart.
Lift your right leg off the ground, bending your knee, bring your leg forward so that your right knee reaches your right elbow.
Returning your leg to the starting position, do the same thing on the other side.
2 – Standing Crunches
Starting position: standing, legs wider than hip-width apart and hands behind the neck.
Inhale and exhale, bring your right knee toward your elbow, leaning your torso to the side. Return to the starting position and repeat on the other side.
Recommendations : keep the leg open laterally, do not lift the knee in front of you. During the exercise, keep your stomach in , your head straight and your gaze forward, without contracting the nape of your neck.
3 – Mountain climber
Get into a plank position with your hands shoulder-width apart, placing your palms and toes on the floor.
Bend your right leg and bring your right knee to your chest while extending your left leg back. Then, extend your right leg back while bending your left leg and bringing your left knee to your chest.
4 – Bicycle crunch
Start lying on your back. Get into a crunch position and place your hands behind your neck, elbows facing out. Inhale and as you exhale, lift your shoulders slightly off the ground and bring your belly in.
Inhale and lift your legs and shoulders off the ground, being careful not to let your belly stick out . Exhale and bring your left leg toward your right elbow, twisting your chest. Repeat the exercise on the other side and continue alternating legs.
5 – Plank
Starting on your knees with your elbows on the floor, bring your legs back straight, resting your feet on your big toes and lift your pelvis, being careful to keep your back straight and parallel to the floor.
Pull your belly in and squeeze your glutes.
Very important : never let your belly stick out! Keep your neck in a neutral position, that is, in the extension of your body. It is very important not to arch your back or lift your buttocks too much, otherwise the exercise becomes ineffective.
6 – Double Crunch
Start in a supine position, with legs bent at 90 degrees and hands behind the neck.
Inhale and exhale, bring your shoulders and knees together at the same time. During the effort, remember to pull your belly in.
7 – Dynamic Plank
Start on your left side, legs straight, and, applying pressure through your outstretched left arm and feet, lift your pelvis slightly off the floor.
Inhale and, as you exhale, push your hips up so that your legs and back align, coming into a side plank position .
You can keep your right arm alongside your body or place it behind your neck.
Lower and raise your hip, then turn onto the other side and repeat the exercise.
8 – Reverse Crunch
Lie on the floor with your arms wide and your legs fully extended. Exhaling, bend your legs and bring your knees as close to your forehead as possible, bending your back.
Hold the contraction for one to two seconds after exhaling all the air. Return to the starting position by inhaling and slowly unrolling the spine.
