If you want to know how to get a flat stomach, the first obstacle to overcome is realizing that it requires some serious work and dedication. But don’t worry, it’s not as hard to achieve as you think – trust us.
There’s A LOT more to it than exercise alone. A healthy diet and lifestyle will also help keep your tummy trim.
Not sure where to start? We got you covered. If you’re looking to keep your stomach in shape and get a flat stomach to be proud of then follow our tips, complete with a full-on workout routine to transform your flab into abs!
Fat Blasting Exercise
Achieving a flat stomach means stripping your midriff from all the fat BUT the only way to do this healthily and effectively is to get moving!
To help you get started we asked celebrity personal trainer and fitness expert, Ricardo Macedo from R-fitness to put together a fat-blasting work out to get your body, stomach and abs Victoria’s Secret ready.
“This is a short 20-30 minute intense workout focused on the lower body’s big muscle groups, which means you’re maximizing the calorie burn. Perform one exercise after the other with no more than 20 seconds gap, once the full routine is performed take a two minute break and do two more rounds,” says Ricardo.
Step ups: 20 REPs for each leg
The height you have your step box, will greatly influence the intensity of the exercise. Note, never have the step box higher than your knee.
Step up onto the box with one foot, keeping the other foot firmly on the floor.
Raise the foot from the floor until your knee reaches waist level. Then lower leg until toes reach the floor.
Do continuously until recommended number of REPs is reached, in this case, it’s 20.
Lower your other foot back down to the ground, and repeat for other leg.
Repeat until recommended number of REPS is reached.
Plank Stabilization: 45 to 120 seconds
Raise your body in the press up position, supported on elbows and feet.
Feet should be hip-width apart and elbows shoulder-width apart and in line with upper chest.
Maintain neutral spine; engage abdominal stabilization, pulling your navel towards to your spine.
Do not arch your back, breathe in a relaxed manner.
Hold as long as you can…anything between 45 to 120 seconds would do. But the longer, the better!
Squat Jumps: 20 REPs
Place your feet hip-width apart and lower into a squat.
Using the momentum, bring your arm up.
Explode up off the ground.
Land smoothly and lightly as you can.
Repeat for 20 reps.
Crunches: 20 REPs
Lay on your back, pressing your lower back against to the floor avoiding arching.
Place your hands behind your head with thighs vertical and knees bent.
Inhale and raise your shoulder off the ground.
Bring your knees and head toward to each other by crunching.
Exhale and return your shoulder to the ground.
Repeat for 20 reps.
Kangaroo Jumps: 1 minute
Stand upright, place your hands behind your head.
Lower your body into a deep squat position.
As you jump up, lift both feet off the ground.
Keep back straight throughout.
Repeat jumps for one continuous minute.
Side to Side Crunch: 20 REPS
Lay on your back.
Press your lower back against the floor avoiding arching your back.
Keep your knees bent and feet flat on the ground.
Place your hands behind your head.
Inhale and raise your torso rounding your back and rotate your torso 45 degrees to the right.
Move your left elbow toward your right knee and vice versa.
Return your shoulder to the ground.
Breath in a relaxed manner then repeat 20 reps.
Plié Squat: 20 REPs
Place your feet a little further than hip-width apart. Your toes and knees should be turned out in a comfortable position.
Make sure to keep your back straight. Place your hands on your hips.
Bend your knees, lowering your hips and sinking straight down into a 90 degree position.
The space between your legs should form a square.
Straighten your legs back to starting position.
Repeat for 20 reps.
Sumo Sideways: 20 REPs
You start by standing in a sumo position.
Legs apart, knees bent with your body weight over your heels and toes pointing slightly out, arms out
Now take one knee up and across your body as far up to your opposite shoulder then down again.
Repeat with the opposite leg.
Now that you’ve done the hard work don’t go treating yourself to tea and biscuits, diet is just as much a part of losing belly fat as exercise is – in fact it’s arguably more important. Here’s what you need to know…
Tummy trimming diet
Believe it or not if you choose the right foods you CAN prevent bloating and burn fat more easily. Stick to these expert rules for best flat tum results ever.
DO eat: Animal protein (lean meat, poultry and fish, preferably grilled or steamed, eggs), small quantities of wholegrains, green vegetables, root vegetables (carrots, radishes etc), flowered vegetables such as cabbage, and stemmed vegetables such as leeks, fresh or dried fruit, dark chocolate, water, tea and herbal tea.
DON’T eat: Fried food, dairy products with lactose (milk, yoghurt, cottage cheese), white bread, especially fresh, fizzy drinks and juice, floury fruit, dried vegetables, chewing gum, sweets, cakes, pastry, refined pasta, rice and semolina.
Eat at regular hours: Sit down where it’s quiet and take your time chewing each mouthful 10 to 15 times to make it easier to digest. Go for cooked (with little or no oil) over raw food, use salt sparingly, banish takeaways and meal deals eaten on the go (sandwich, dessert, fizzy drinks ect) and fatty snacks (every time you eat, your body has to work to digest it).
Extra tips for a flatter, happier tum!
Chill out: Last but not least, remember to relax. The stomach is the central receptor of our mental state – some call it our second brain.
Blocked energy on many different levels caused by malaise, emotional shock, depression and stress can result in pain, bloating and problems with digestion. If you find yourself feeling a bit groggy, take a probiotic supplement, such as Bio-Kult which is jam packed with good bacteria to keep your gut and tum happy!
Breathe deeply: Practice abdominal breathing while standing or lying on your back. Put one hand flat on your stomach and hold your stomach in. Inhale, first opening your rib cage, then your abdomen and hold your breath for a few moments then breathe out in the same order.
Massage: To untie knots, relieve pain and assist bowel movements, gently massage your stomach in a clockwise direction, paying particular attention to sensitive spots.