It’s been the most asked question in our inbox and social media, and everyone desires it: how can I get a flat belly? Recently we have written about 10 belly fat myths and it encouraged us to write a new guide for a flat belly. In this 2017 guide we’ll learn you how to use the right exercises and stay consistent. And guess what: YOU WILL SEE RESULTS! While this isn’t a contest or a challenge, you can turn it into one to motivate you. You’ll be given 3 targeted abdominal workouts and a cardio session to do. As mentioned multiply times on our blog, doing targeted ab exercises alone won’t do the trick, you have to combine it with cardio. So for every future guide that we will do regarding belly fat, love handles or anything about fat reduction, it will involve cardio.
Don’t worry, it’s beginners friendly ?
First, we are going to cover the flat belly workouts, then go into explaining the cardio session that you will do after. Optional: For these workouts, they will use either kettlebell or a 8-10 pound dumbbell. This is highly recommended as adding weight will increase the resistance hence, increasing your calorie burn. So don’t be afraid to add weights to your training because extra resistance will produce faster results. If you want a bigger workout plan, including in-depth workouts, diet tips and how to get a flat belly we suggest downloading our free workout plan!
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1. Oblique Pumps
This specific exercise for a flat belly will target your obliques. So persons who want to get rid of flat belly fat, this is a powerful move.
How to do it
- Lie down on your back with your right hand up to your head and right foot bent.
- Your left foot should remain straight.
- Hold a kettlebell or dumbbell in your right hand.
- Raise your right hand with the weight to touch your ankle in the air.
- Hold for 1 second then slowly return to the starting position and repeat.
- Do 2 sets of 20 reps for each side.
2. Weighted crunch
Crunches can be extremely powerful for a flat belly if you do them correctly. For example, in this case you will be adding a dumbbell which provides far more resistance during motion.
Making that one modification can make a huge difference in your workout results.
How to do it
- Lie down on your back with both hands holding a dumbbell behind your head.
- Knees should be bent while feet are flat on the ground.
- You’re going to slowly raise the dumbbell while lifting your knees inwards to touch your forehead.
- Hold for 1 second then slowly return to the starting position and repeat.
- Do 4 sets of 15 reps
3. Air Leg Extension
This exercise is very similar to weighted crunch except your legs will be suspended in the air. The perfect exercise to burn even more fat to get you a flat belly!
How to do it
- Lie on your back with knees bent inwards in the crunch position, while holding a dumbbell with both hands under your chin.
- Straighten your legs in the air at a 30 degree angle to ground, while extending both hands with the dumbbell.
- Hold for 1 second then move back to the starting position and repeat.
- Do 3 sets of 20 reps.
Now it’s time for Cardio
Great! You’ve completed the above exercises for a flat belly. ?
Now you need to rest for about 5 to 6 minutes. After the resting period, you’re going to do cardio for at least 7 minutes.
Your cardio routine doesn’t have to be complicated. Just an activity that will increase your calorie burn and cause you to sweat ?.
It’s best to do a quick cardio full body high intensity session.
In the video below, there is a quick 7 minute full body fat-burning cardio routine that will target not only your stomach, but everywhere.
This is perfect and it only takes 7 minutes! ⌚️
So how have those 7 minutes been for you? If you are motivated we have selected 5 workout videos you can do at home too!
How many times a week?
Your workout frequency should be no less than 4 times per week.
If you want to maximize your efforts and see results quicker, then you have to step up your workout frequency.
If you can manage to do 5 times per week then do it. But make sure not to overdo it as your body will need time to recover.
Everyone’s schedule is different, so just to give an idea of a good workout frequency, here’s an example:
Monday: Workout day
Tuesday: Rest day
Wednesday: Workout day
Thursday: Rest day
Friday: Workout day
Saturday: Rest day
Sunday: Workout day
You can get a flat stomach, if you take action!
Flat Stomach Diet Rules to Follow
You have to drink more water
It’s a must!
Remember that your body is made up of 70% water. Therefore, if you’re not re-hydrating the body regularly, it can cause problems.
The thing is, most of us don’t make an effort to drink enough water throughout the day, which leads to excess water retention.
When this happens it then leads to bloating, so make an effort to drink water regularly.
Especially before and after your workouts.
Go easy on diary products
Even if you’re not consuming dairy products, by just cutting back on the white products will make it easier to lose the stomach bloat.
Carbohydrates is necessary for your diet but avoid consuming refined carbs which is a big culprit for causing belly fat.
Which leads to the next point.
Go fiber friendly
Fiber is extremely important for a healthy digestive system.
But one of the main reasons for adding fiber is that these type of foods keep you fuller for longer period of time throughout the day.
So for example, having oatmeal in the morning is a great choice, as it has all of the necessary nutrients to kick start your day.
Just make sure that when you’re at the supermarket, you go for whole wheat instead of refined flour products.
Add spices to your food
By just adding natural spices to your food add an extra boost(1) for you metabolism.
You want to go for spices like cayenne pepper, cinnamon and powdered ginger.
But remember, be moderate and don’t overdo it.
Don’t take this guide lightly.
So if your goal is to get a flat stomach then use this simple guide and start getting results! ?
H/T femniqe