Exercising To Flatten Your Stomach
Build Lean Muscle Mass
Cardio is excellent for burning belly fat, but you can give your body a boost by adding in resistance training. When you build muscle, your body expends a lot of energy. It also burns calories maintaining that muscle. Fat doesn’t require such energy expenditure.
Having more lean muscle mass will increase your resting metabolism, which is the calories your body burns just to carry out physiological processes. According to Paige Kinucan and Len Kravitz, Ph.D., of the University of New Mexico, lean muscle mass increases total daily energy expenditure by 20 percent, whereas fat only contributes about 5 percent.
Lower ab workouts are a good addition to your regimen, but they won’t do much to flatten your lower stomach you have to do some type of total-body resistance training. This could be lifting weights at the gym, taking a power yoga class, or doing calisthenics or any other type of training that taxes your muscles. Whatever activity you do, engage in it at least twice a week, more if possible.
Thinking Sit Ups And Crunches Burn Belly Fat
Believe it or not, research shows that 6-weeks of direct abdominal exercises had no effect on abdominal fat loss .
While it did increase muscle endurance, the study shows that without being in a caloric deficit, you will not lose belly fat, no matter how many sit ups you do.
If you are looking to get a flat stomach, you need to prioritize your diet, and not think that you can do more situps or exercise to counteract poor diet adherence and planning.
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To Perform The Glute Bridge:
Take Control Of Your Eating Habits
I say this all the time, but you cant outtrain a bad diet. In fact, your eating habits are the key here. Check out the steps you can take:
- Get rid of all the processed foods, microwave dinners, fast food, chips, soda, etc. All the extra sugar and sodium will surely prevent you from getting rid of the belly pooch. Dont forget sugar is hidden in many foods where you wouldnt expect it.
- Think whole foods: fruits, vegetables, lean protein, and heart-healthy fats! Thisfruity quinoa salad is perfect for summer and, when that sweet tooth starts calling, sink your teeth into thesedeliciously moist brownies made with kidney beans!
- Drink plenty of water. This will prevent that extra bloat and help boost your metabolism. Some other drinks can help you reduce your belly bloat, too.
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How To Create A Calorie Deficit
Creating a calorie deficit boils down to a simple math equation: Are you burning more calories than youre consuming on a daily basis? If you are, youre at a calorie deficit.
Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic.
For most people, losing more than 2.5 pounds of fat per week involves extreme calorie restriction and isnt recommended.
Dab A Spot Of Vanilla On Your Wrists To Limit Sugar
In a study done by St George’s Hospital, volunteers who wore a vanilla-scented patch on the inside of their wrists reported reduced cravings for chocolate and other sweet foods compared to a control group. You can replicate the study with a little vanilla extract.
Taylor & Colledge vanilla bean extract, £7.05,
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How To Flatten The Lower Stomach Fast
If you have excess fat on your abdomen, the chances are good that some of it hangs low over your belly. Flattening this area requires a multiple-step approach involving resistance exercise, activities to burn calories and a healthful diet. You cant spot-reduce fat with any exercise, but an overall fitness program can firm up your once-jiggly midsection.
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Jog, ride a stationary bike or do a comparable form of mild aerobic exercise for five to 10 minutes to warm up your muscles. The warmup will prepare you for your main workout.
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Begin a U-boat exercise by sitting with your knees flexed and your feet flat on the floor. Lean back and place your forearms on the floor with your elbows bent at right angles. Contract your abs and keep your legs together as you raise your feet a few inches above the floor while bending your knees at about 90 degrees. Keep your hips in place and maintain your knee bend as you move your feet as far as you can to the left. Return your feet to the floor and then repeat the exercise to the right. Do 20 repetitions to each side.
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Hang from a high horizontal bar to do hanging leg-hip raises. Hang with your arms and legs straight and then bend your hips and knees as you bring your knees to your chest. Lower your legs under control to the starting position. Do 12 to 15 reps.
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References
You Think You Can Eat Anything Because You Work Out Hard
It’s been proven that people overestimate how many calories they burn when they work out. So, along with keeping tabs on the amount of alcohol you’re consuming, you need to watch your diet. “While it’s true your body is in need of more nutrients post-workout, it doesn’t give you the ability to eat anything you want,” says Sers. “Chances are, if you overdo it with your post-workout meal, you’ve just consumed more calories than you burned during that awesome workout,” It’s also important to note that our bodies aren’t designed to work optimally when fueled by a diet of chips and chocolate. If you’re looking to get the most out of your workouts, you want to be as conscious as possible about what you’re putting into your body so that you continue losing weight.
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To Perform The Bicycle Crunch:
What Is The Best Exercise To Burn Belly Fat
Let’s get one thing straight, right away. You can’t spot reduce belly fat when you lose body fat, you’ll lose it from all over, not one specific place. Similarly, no one exercise is going to torch stomach fat specifically. Your diet, stress levels and sleep play just as important role in your body being able to effectively lose fat.
Regular movement, including these exercises, will keep your body strong, build muscle and burn calories all-important building blocks in losing fat. The old adage is true though: you can’t out-exercise a bad diet, so be mindful about how you’re fuelling your fat loss too.
Tarik Belalij, personal trainer and nutritionist at Everyone Active Leisure Centre suggests focusing on the following food groups:
- Nutrient-rich vegetables: kale, spinach, collard greens
- Lean protein: turkey, chicken or tofu
- Unprocessed carbohydrates: potatoes, bananas, rice and quinoa
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You Focus Too Much On Spot Training
Regardless of how many ab exercises you do, you’ll never have a six pack if there’s fat covering up your abs. “It’s very common for people to just work on their abs, thinking it will somehow miraculously burn off the layer of belly fat above them,” says Aaptiv master trainer Kenta Seki. Your body doesn’t take fat from your belly just because you want a flat stomach when it needs energy, it takes it from all over your body. “The best way to get rid of belly fat is to have a full-body workout program with cardio and a healthy diet. Doing ab exercises can definitely help, but don’t make them the only priority.”
How Do I Get A Flat Stomach Without Losing Weight 12 Tips
If you want to get a flat stomach, some weight loss is necessary, as you will need to burn fat around your abdomen. However, your stomach may look larger due to factors other than fat, such as gas or water retention.
Either way, making dietary changes and shaking up your workout routine can help you tone up your midsection.
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Also Check: What Causes Stomach And Back Pain
Choose Whole Grains Instead Of Refined Carbs
Decreasing your intake of refined carbs may help you lose extra body fat.
During processing, refined grains are stripped of their bran and germ, resulting in a final product thats low in fiber and nutrients.
Refined carbs also tend to have a high glycemic index , which may cause spikes and crashes in blood sugar levels that lead to increased hunger. Still, youre likelier to see these effects if you eat refined carbs on their own rather than as part of a balanced meal (
Just keep in mind that traditional weight metrics like BMI dont capture the full portrait of health.
Aim to replace refined carbs from pastries, processed foods, pastas, white breads, and breakfast cereals with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.
summary
Refined carbs are low in fiber and nutrients, so its best to choose nutrient-dense whole grains for long-term, sustainable fat loss.
Exercises To Flatten Your Stomach: Essential Workouts For Flat Stomach
Let us know about the exercises which would help you flatten your stomach.
Cardio would be a great exercise for flattening your stomach:
Cardio, also known aerobics would work great for burning most belly fat. Jogging, biking, dancing etc can work fine in flattening your stomach. It is known that cardio or aerobic training can help you burn visceral belly fat up to 67% more than resistance training. You can try for any of the aerobic exercise. Aerobic kickboxing is wonderfully effective in fat burning. It is more than just a cardio workout. You can try this out to flatten your stomach in a great way.
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Try out the Spiderman climber exercise for a flat stomach:
Spiderman climber is a great exercise for flattening your stomach. To do this you need to get in to plank position with your extended arms, keeping hands beneath your shoulders and feel flexed. Next, by keeping your abs tight you need to bend your left leg out to the side and bring the knee toward your left elbow. Then, after pausing for a while you need to return to the start and switch the sides. Doing 20 reps alternating sides along with 30 minutes of cardio 5-6 times in a week would greatly help you to flatten your stomach.
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Boat moves exercise for flattening stomach:
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Roll-ups: An effective exercise to get a flat stomach:
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Windshield wiper exercise to flatten your stomach:
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Kayaking or constant paddling exercise for flattening your stomach:
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Leg Rotation exercise to flatten your belly:
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Workout 5+ Days A Week
If you are having trouble reaching your goals and losing the last few points, there is a strong chance that you need to do a little more work to get over the hump. This often means figuring out a way to burn a few more calories or eat a little less so that you can stay in a caloric deficit for a few more weeks.
If you are not working out five days a week, and are already being perfect on your diet, then you need to increase your energy output. This can come by way of increasing your step count or adding in another workout .
To be clear, you do not need to lift five days to lose weight, however if you are struggling to lose weight and are currently eating healthy, lifting only 2-3 days a week, and have a semi-active daily lifestyle, increasing your workouts to five days a week may give you the little boost you need.
Looking for the perfect workout program to help you lose the last few pounds?
Try using the Fitbod App, which will design a workout program based on your goals, schedule, and gym equipment to help you take your fitness to the next level. With over 600 movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Take the guesswork out of your workouts.
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Eat Foods That Contain Probiotics
Consuming foods that contain probiotics can help reduce belly bloat caused by an overabundance of “bad” flora in your gut. “Eating dairy with probiotics will help to ease digestive woes that can cause bloating,” says Lakatos.
Belly Buster: Add foods that are good sources of probiotics to your daily intake. Kefir and yogurt are great, as long as the label says they contain live and active cultures.
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You’re Expecting A Quick Fix
Dr Luke explains that it’s easy to become impatient and frustrated when you’re trying to lose weight and haven’t seen the results yet. “But be realistic,” he encourages. “You won’t see results overnight. Your brain’s wiring plays a huge part in resisting changes in lifestyle, and it takes time to establish new habits up to 12 weeks. Stick with it for at least eight weeks and you should notice a change.”
Emily agrees, further emphasising that progress takes time. Disappointed that your progress looks a little different to someone else’s? Remember, one of the biggest misconceptions when trying to lose lower stomach fat is that a flat stomach, or ab definition of any kind, looks the same on everyone.
“Major spoiler they don’t! Id try to avoid chasing the perfect set of abs and instead focus on striving towards a strong core whatever that looks and feels like for you. Remember, even if we all trained the same, we wouldnt all look the same,” she points out.
Am I Engaging My Core Correctly
Many people learn to do sit-ups and crunches in a way that shortens the rectus abdominis muscle, making it pooch out at your middle instead of creating long, flexible muscles. If you do Pilates exercise in the same way, you won’t achieve core strength and long, lean ab muscles.
If you think this might be your problem, work on correcting your form and engaging all your abdominal muscles, as well as the lats, paraspinal muscles, hip flexors, and glutes, to keep your spine safe and stable. Hint: Picture zipping up your absbringing your navel up and toward your spine.
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Rewarding Yourself With A Cheat Meal Or Treat After A Tough Workout
Rewarding yourself with a meal that is outside your pre-determined macros for that post workout meal is a great way to derail your chances of getting a flat stomach.
Getting a flat stomach, especially for those who truly struggle to achieve one, comes down to sticking to your diet, EVEN when you think you can cut yourself some slack.
Reward yourself with a pat on the back and a sense of accomplishment knowing you are working towards a serious goal, rather than temporarily derail or delay the timeline by not following your diet.
How Much Belly Fat Will You Lose In A Month
You may lose up to 12 pounds in a month. But you will lose overall body weight as well. If you want to lose belly fat, you must laser target the area with exercises . This can help reduce waist circumference, and your stomach will appear flatter than before.
Remember, your weight loss will depend on your adherence to the diet and exercise plan, height, weight, age, sex, medical history, and current medications. If you are on antidepressants, you will not lose belly fat fast. Talk to your doctor or a registered dietitian to know the best way to shed pounds from the tummy area.
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