A lot of our readers have been sending messages asking for types of flat stomach exercises they can engage in to lose belly fat. This, therefore, prompted the need for this article. Getting in the right shape and having a flat stomach and toned abs cannot occur overnight.
This article will show you some of the flat stomach exercises that make up a proper workout plan. If you combine the flat stomach exercises in this article with a healthy diet and other lifestyle modifications, the results will be quick.
Here are the statistics: Sixty-two percent of women are most self-conscious of their belly compared to other body parts. And you are not too far from achieving that. Only change your mindset.
Alan Aragon, a nutritionist in West-lake Village, California found out an amazing fact. Some of the old food advice we usually follow may be working against us. This is particularly the case when working on getting a flat stomach.
Causes of Belly Fat
Belly fat is both unattractive and unhealthy. It increases the risk of certain cancers, cardiovascular diseases, diabetes, hypertension, and even death.
There a couple of factors that can cause excess belly fat. These factors include:
This plays a major role in the development of belly fat. Your belly is more likely to accumulate a lot of fat as you age or grow older. This is because your body begins to lose muscle mass causing excess calories to get stored in the belly.
- Hormonal Changes
Sometimes you can develop excess belly fat as hormones change. For example, fat gets stored in women’s belly as their estrogen level drops during menopause.
- Lack Of Exercises
You consume a lot of calories every day and most times just lie around without involving in any form of exercise or activity. This tends to make fat store up in your belly area.
Engaging in basic cardio activities such as cycling and running will go a long way in helping you lose calories. People that have a poor sleeping pattern, that don’t get enough sleep at night are more likely to develop excess belly fat.
This is a major cause of excess belly fat. Stress causes your body to create excess cortisol. It is a hormone in the human body that makes the body store excess calories in the belly area as fat.
- Poor Diet
This is one of the most common and obvious causes of belly fat. Constantly taking sugary drinks and foods could lead to the development of belly fat.
Why Flat Stomach?
Losing the belly fat can be a battle. In addition to being a risk factor for several diseases, excess abdominal fat may make you feel bloated and discouraged. People, who desire for a well-shaped body, often look for how to get a flat stomach.
They have two primary purposes. Either they have a bulging tummy that badly needs to be tucked. Or they are passionate about getting abs with a six-pack stomach. Luckily, several strategies have been shown to be especially effective in achieving this.
There are myriad of plans and exercises that allow any person to get a flat stomach. One just needs to make sure to try a plan or any workout that suits his or her needs.
After all, the body requirements of every person are much different. If you dream about how to get a flat stomach, you are reading the right article.
Here is a mix of exercises and tips for those who want to know how to get a flat stomach in a few weeks.
How to Get a Flat Stomach in a Week Fast and Maintain It
What one of the most efficient flat stomachs work out is determination. You must be determined about getting a flat stomach within the specified period. This first step may probably not make sense to you if you are looking forward to physical means of getting a flat stomach to add to your looks.
All other steps depend on this for effectiveness on you. That’s how much significant it is to your body. Many people leave their plans in the way. They don’t find enough motivation to reach the results.
It is not impossible to get a flat stomach in 7 days. However, it depends on the person’s ability to tolerate new routine. But it will frustrate you if you are in haste and want to see results within fractions of the moment. You will just become exhausted during initial days because they can’t wait for even 30 days.
So, be determined and have enough motivation to pursue what you want to do and achieve.
2. Eat More Fiber, Especially Soluble Fiber
Often, the use of high fiber food is recommended by dietitians for health sake. However, it will shock you to know that such doesn’t apply to how to get a flat stomach in a short time.
Here is the reason.
Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract. This has been shown to delay stomach emptying, causing the stomach to expand and make you feel full (7, 8).
Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food (9).
For instance, it is better to avoid fiber-rich food like Cauliflower, beans, broccoli and Brussels Sprout. On what you can eat to improve the chances of getting a flat stomach fast, I recommend spinach, lettuce, cucumbers, and zucchini instead.
One observational study showed that each 10-gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.7% over five years (11).
3. Right Exercise
There are hundreds of recommended activities out there for you on how to get a flat stomach. However, the best workout puts direct pressure on abdominal muscles.
To achieve your desired result, you need a high level of discipline for the next steps. Performing many sit-stands can be a good idea. Make it habit to do almost 50 sit-stands in one session on a daily basis.
In this way, you would face pressure on your tummy and end up getting a reduction in belly fat. You can even perform 100 sit-ups on a daily basis.
You can even perform 100 sit-ups on a regular basis.
4. Single Leg Stretch for 6 Pack Stomach
Exercises are essential to boost abs and a six-pack stomach. There is a wide array of workouts that people can follow in this regard. Single leg stretch is very simple amongst them.
Here are a few steps to try:
- Lie on the body with face up.
- Lift your head and shoulders off the ground.
- Move the right leg towards the body. In a way that you touch the right ankle.
- Stretch out a left leg at the angle of 45 degrees.
- Switch sides and do 8 to 10 reps of three sets.
5. Cardio Activities for Workout Stomach
Doing moderate-to-high-intensity cardio for 20–40 minutes per day has been shown to be effective at reducing belly fat.
The best cardio exercises can be swimming, bike riding for one hour or running. They are the fast ways to lose calories and ultimately extra pounds. You must lose at least 500 calories per day for a flat stomach within one month. Cardio activities are the best way to achieve this goal.
6. Brazilian Sit-up to Tone Up Stomach
Brazilian sit up is another useful exercise to get a flat stomach.
- Start by laying on your back with heels on the ground and hands on the chest.
- Then lift your torso off the ground while breathing in.
- Now, Move your knees toward your chest while you flex your feet and hands.
- Push right leg in outwards direction before you. Extend your right arm to the right side.
How to get a flat stomach in one month has a real basis. Simply act thoroughly on a plan you are following. The genuine diet mentioned above plans and workouts are enough to get you that dream sexy flat tummy.
7. Protein Shakes
Protein shakes are an easy way to add extra protein to your diet. Including them as part of a weight loss diet has been shown to be effective at reducing your waist size.
8. Apple Cider Vinegar to Your Diet
Apple cider vinegar is mainly made up of acetic acid, a compound that may reduce body fat accumulation. Although human studies are somewhat lacking in this area.
Apple cider vinegar is linked to several impressive health benefits, most of which are mainly attributed to its content of acetic acid.
9. Take Probiotics
Our gut microbiome controls far more than we give it credit for, which is why having your gut colonized with beneficial types of bacteria is so important. One way to do this is by taking a probiotic supplement
Some strains of probiotics have been shown to be particularly effective at reducing belly fat. These include (17, 18, 19, 20, 21): Regular intake of probiotics may shift the balance towards beneficial gut flora, reducing the risk of weight gain and fat accumulation.
Some types of yogurt, kefir, tempeh, kimchi, and pickles are natural probiotics supplements.
As you can see, there are many strategies that can help you achieve your goal of a flat stomach. By incorporating some of the tips mentioned above into your daily routine, you should have a flat stomach in a few weeks.
Keep in mind that it may take some time and effort, but will all be worth it in the end if done properly.