Fit bodies come in all shapes and sizes, so a flat stomach is possible even if you have a thick body type. Skip the gimmicks that promise a flat stomach and focus on two things: a healthy diet and exercise. There is no overnight solution, so all the work and effort put into your healthy lifestyle will be worth it when you’re ready to show off that beach-ready stomach.
Ab Exercises
Work out your abs three times per week for optimal results. Place your mat on the floor. Have a 5-pound weight or medicine ball ready.
Sit on your exercise mat with your legs in front of you and a straight spine. Raise your legs off the ground to make a V shape. Your weight should be focused on your glutes. Hold the 5-pound weight between your hands. Rotate slightly from the left to the right side while bringing the weight across your stomach. Maintain the V shape.
Perform three sets of 15 reps.
Perform plank pikes. Kneel on your hands and knees. Place your hands on the mat under your shoulders with both legs straight behind you. Your arms and legs should be straight. Bend your knees while jumping forward, bringing both feet towards your hands, which should not leave the ground. Land on the balls of your feet. Jump back to the starting position.
Repeat this exercise 20 times.
Eat a Healthy Diet
Exercise mat
5-pound weight or medicine ball
Healthy food
Always talk to your doctor before beginning any new exercise program.
Add probiotics to your diet to make your stomach look flat. This beneficial bacteria reduces gas, bloating and constipation. Plain yogurt, Greek yogurt and kefir are probiotic sources.
Choose a diet high in monounsaturated fats, such as avocados and olive oil. Monounsaturated fats can decrease the amount of fat stored in your abdominal area.
Cut out refined carbohydrates, such as white flour and added sugar. These foods increase insulin levels, which may cause fat storage in your stomach. Replace refined carbs with foods high in protein, such as nuts, fish and chicken.
Research from a study of 617 people conducted at McMaster University in Canada showed that exchanging carbs for an equal amount of protein reduced overall belly fat.
Eat whole grains. Adding fiber to your diet helps facilitate the removal of waste from your body, which improves your waistline.
Things You'll Need
Warnings
References
Writer Bio
Ann Daniels has been a professional writer for more than 10 years. Her work has been published in many national health and wellness publications. Daniels holds a Master of Arts in communications from the University of Colorado at Boulder.