A lot of people worry about their weight or their physique, especially their tummy. Unfortunately, it’s not as easy to lose weight as it is to gain it. Diet and a lack of exercise can lead to weight gain and in some cases, result in obesity.
To have a flat stomach, some opt for a low-calorie diet to lose weight and end up consuming very little. However, these solutions rarely work. The only real solution is to combine both eating healthily and exercising regularly.
However, since this is a pretty vague solution, in this article, Superprof is going through some great ways to quickly get a flat stomach, toned abs, and improved cardio performance. Get ready to say "goodbye" to love handles and "hello" to a firm and flat stomach.
Set Your Goals and Motivate Yourself
Getting rid of a flabby tummy and love handles isn’t easy as you can’t form habits in a single day. To start getting a flat stomach by losing weight, you’ll need to be motivated and have a specific goal in mind. Whether you’re setting yourself a target weight or have an item of clothing in mind, all goals are good as they'll give you something to strive for and remind you why you're doing it.
Sometimes your stomach might prevent you from wearing certain clothes, especially at places like the beach. Similarly, some people are embarrassed by their tummy. If you feel like your tummy is making your life worse, it's probably a good time to get rid of it.
While you mightn’t have tonnes of motivation, you’re on the right path. However, you need to have clear and precise objectives and a clear programme. We can easily get discouraged after a few weeks without seeing any great results, but perseverance always pays off, especially in terms of fitness and weight loss.
Anyone who thinks that exercise is useless should keep this in mind:
"It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult” - Seneca
If you want sculpted abs and hips, you’ll have to exercise. It's better to start burning fat now than to keep procrastinating and putting it off.
Of course, it's pointless doing all this exercise if you're not eating right!
Toning Your Abs for a Flatter Stomach
To get a flat stomach, you’re going to need to work on your abs and tone your stomach. Ab exercises are great for a flat stomach and will increase your muscle mass while burning fat.
Firstly, we recommend trying some breathing exercises. Lie down and bend your legs. Now take a big breath without tensing your stomach. Then, breathe out as you contract your stomach muscles. This is a relaxing way to breathe that tones your stomach.
Here are some other exercises you can also do to tone your stomach:
- Normal and inverted crunches
- Mountain climbers
- Stomach vacuum
- Abdominal tensing
- Oblique crunches
- Abs workout with an exercise ball
- Weighted crunches
- Weights hollow rocks
The most important thing is to work your transverse abdominal muscle, the deepest abdominal muscles. By training these muscles, your intestines will be better supported. Thus, your stomach won’t stick out as much.
To get rid of a flabby stomach and tone your abs, you can do crunches. However, make sure not to hurt yourself when you do them. Don’t forget that your ab muscles need to lift your body up and not your legs.
Planking is another exercise that you can do that’ll improve your abs and burn fat. Like mountain climbers, it’s very effective.
Don’t forget to vary your training so that it remains effective and fun. Don’t overdo it at the start. Think of it as a marathon rather than a sprint. Also, keep a bottle of water handy as you’re going to break a sweat.
Find out how long it takes to get a flat stomach.
Exercise to Burn Calories and Lose Weight
To lose weight, you should consider doing an activity or sport that will help you burn calories. Whatever you choose, it’ll increase your metabolism. Skipping is the best physical activity for fat burning and is a great way to reduce belly fat.
Here are some other activities that can burn fat and help you get a flat stomach:
- Exercise bike or cross trainer
- Cross-country skiing
- Swimming (and other water sports)
- Running or using a treadmill
If you’re not comfortable with doing any of these sports, don’t worry!
It doesn’t matter which sport you do, it’ll help you burn fat. As long as you break a sweat, it means that you're burning a good amount of calories. Exercise is also good for reducing stress and improving your overall happiness.
You can also do exercises that work your cardiovascular system. Generally, these will burn a lot of calories.
This includes cycling, power walking, boxing, swimming, and high-intensity dancing.
Now you’re ready to start burning fat and saying goodbye to those love handles.
Example Exercises and Advice for Getting a Flat Stomach
You’ll find exercises you can do to get a flat stomach all over the web. You can do things like CrossFit or Circuit Training, too. The important thing is to repeat each exercise.
Here’s a list of exercises you can do to get rid of a belly:
- Mountain climbers
- The Boat Pose
- Inverted crunches
Once you start doing these exercises, don’t underestimate the benefits of working on other parts of your body, too. The more you do, the more calories you’ll burn overall.
Exercising isn’t a miracle cure if you’re not living a healthy life. You don’t need to be starving yourself, you just need to eat a good diet rich in fibre and protein with little fat. Dieting isn't how to get rid of belly fat. You need to change your eating habits rather than looking for a quick fix.
Eat fruits and vegetables, drink a lot of water as well as green tea, coffee, and spicy food if you can. First and foremost, make sure you eat healthy food if you want to lose weight. Eating right is great for weight loss!
Similarly, ensure that your digestive system is working well. After all, digestion is an important part of weight loss. Fibre-rich foods will ensure that everything’s running smoothly. If you're looking for foods with a lot of fibre, you can always start in your local supermarket's fruit and veg aisle.
While there are products designed to tone your stomach, nothing beats exercise and diet when it comes to getting a flat stomach. If you want to get rid of belly fat, stopping overeating (or eat less if you eat too much), putting together an eating plan, avoiding processed foods, and exercising regularly will all help when it comes to slimming.
Now you know how to lose weight and improve your abdominal muscles through exercise and diet. If you need more help, consider getting in touch with a private fitness coach or personal trainer to help you get a flat stomach and get a toned figure. On Superprof, there are three main types of fitness tutorial available: face-to-face, online, and group tutorials. Each has its pros and cons and you have to choose which one works for you.
Face-to-face tutorials involve just you and your personal trainer. In this case, you're paying for a bespoke and tailored fitness plan and sessions that take your strengths and weaknesses into account. While these cost the most per session, you'll also probably see the quickest results from these types of tutorials.
Online tutorials are similar with the main difference being that your tutor isn't there with you but rather conducting the tutorial via webcam. While these types of tutorials are better for academic subjects, there are fitness tutors offering tutorials via webcam. These also tend to be cheaper than face-to-face tutorials since the tutor has fewer overheads to worry about.
Finally, group tutorials are more like traditional fitness classes with one instructor and several attendees. These tend to be the cheapest type of private fitness tutorial since the cost of the tutor's time will be shared amongst all the members of the class. However, this also means that the lessons aren't tailored to a single student and while the tutor will do their best to help you, they won't be able to dedicate every minute of the class to you.
Choose the type of tutorial that works for your needs and your budget.