Poor posture can lead to a bulging gut, so your desk-jockey slouch may be your flat belly’s enemy number one. To fix your day-to-day form, try the archer row to strengthen your core and your back at the same time. You might fall over the first few times you give this move a whirl, which is okay. Once you have it down, you’ll have mastered an exercise that works more than just one thing. So, rather than push through because you feel like your body needs it ‘ managing your stress and switching up your routine could do you a world of favours, instead. Not least because too much cortisol can actually inhibit your body’s ability to burn fat and make your fat loss and toned tummy goals that bit harder to attain.
Having a flat tummy is a common goal for many people, but achieving it requires dedication and consistency. If you’re wondering how to get a flat tummy, here are some tips to help you reach your goal:
A classic Pilates move, the roll-up is 38% more effective at targeting the rectus abdominis and 245% more effective at targeting the obliques than a basic crunch, according to an Auburn University study. Don’t overlook the importance of the muscles in your legs, back and shoulders that contribute to good posture, Quebbemann says. Feed those good bacteria with plenty of fiber and probiotics, he recommends. Eat fiber-rich foods like fruits and vegetables, and those with live cultures, like yogurt or kefir. Reach for an apple rather than juice, whole-grains rather than white bread, and wild-caught fish over lunch meats, Michaels says. Before starting a new exercise regimen, people should speak to a doctor about any health concerns.
High protein diets may increase your metabolic rate, reduce your appetite, and help you retain muscle mass during weight loss. These drinks are also generally loaded with fructose, which has been linked directly to weight gain and increased belly fat. It’s also very easy to drink large quantities of these beverages at a time, which can significantly increase your daily calorie intake and may contribute to weight gain. Additionally, studies have shown that it’s very effective at strengthening your midsection and reducing belly fat. Whole grains are a great source of filling fiber, which aids digestion and increases satiety. Researchers noted that the risk for weight gain or instances of being overweight or obese was lower with higher consumption of whole grains.
1. Eat a Healthy Diet
Weightlifting and other forms of resistance training are excellent ways to burn calories and increase muscle mass. This article explores exercises and other strategies for having a flat stomach. It also looks at how long this may take and factors that can affect a person’s progress. Research from 2018 found that sleep deprivation affects the hormones that regulate a person’s appetite and can make them feel hungrier. The authors noted that increasing sleep duration and improving sleep quality could help people lose weight. To ensure your plumbing is working at its best, Bowden suggests eating a daily serving of a probiotic-rich food like yogurt, kimchi, miso, sauerkraut or buttermilk.
One of the key factors in getting a flat tummy is maintaining a healthy diet. Focus on eating whole foods such as fruits, vegetables, lean proteins, and whole grains. Avoid sugary drinks, processed foods, and excess sodium, which can cause bloating.
Try crunches and reverse crunches to hit your sagittal (front to back and up and down) plane, standing side bends for frontal (side-to-side) movement, and chops or twists for transverse (rotational) action. Having a flat stomach can be appealing, but the most important thing is to focus on your well-being, says Michaels. You can still work toward a flatter stomach, but know that “flatter” for you might not be the same as for others. “All the things you need to do to get and maintain a flatter tummy are things that increase your quality of life,” says Quebbemann. Processed grains, like white bread and pasta, take less time to digest and are quickly converted into sugar ‘ and eventually fat. Salt can contribute to water retention, which might leave your stomach looking bloated, Michaels says.
If you’re able, performing exercises while standing up may benefit your health more than performing the same exercises while sitting or using weight machines. However, you don’t have to cut out all carbs to reap the benefits, especially if a low carb diet is not ideal for your personal health history. Replacing refined carbs, which are heavily processed and low in important nutrients like fiber, with whole grains can be quite beneficial.
2. Stay Hydrated
Drinking plenty of water throughout the day can help flush out toxins and reduce bloating, which can contribute to a flatter tummy. Aim to drink at least eight glasses of water a day, and avoid high-sugar beverages.
3. Incorporate Cardiovascular Exercise
Cardiovascular exercise, such as running, cycling, or swimming, can help burn calories and reduce overall body fat, including around the belly area. Aim for at least 150 minutes of moderate-intensity cardio each week.
4. Add Strength Training
Strength training exercises, such as planks, squats, and crunches, can help tone and tighten the muscles in your core, giving you a more sculpted appearance. Incorporate strength training into your workout routine at least two to three times a week.
Frequently Asked Questions
Q: How long will it take to see results?
A: Results vary depending on individual factors such as diet, exercise routine, and metabolism. With consistent effort, you may start to see changes in a few weeks.
Q: Can I target belly fat specifically?
A: While you can’t spot-reduce fat in one specific area, a combination of diet, cardio, and strength training can help decrease overall body fat, including around the belly.
By following these tips and staying committed to a healthy lifestyle, you can achieve a flat tummy and feel more confident in your own skin. Remember, consistency is key, so stay focused on your goals and don’t give up!
