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How To Get A Flat Stomach (2023 Guide)

Last Updated on January 1, 2023 by Femniqe

Everyone desires it, whether most persons want to admit it or not!

Having a flat stomach comes with a lot of perks, from super confidence to not having to struggle with zipping up those jeans.

But guess what?

If you put what you’re about to learn in this guide to good use and stay consistent, you will see results.

Now this isn’t a flat belly challenge but you can turn it into one.

You’ll be given 3 targeted abdominal workouts and a cardio session to do.

As mentioned in a previous post, doing targeted ab exercises alone won’t do the trick, you have to combine it with cardio.

So for every future guide that we will do regarding belly fat, love handles or anything about fat reduction, it will involve cardio.

First, we are going to cover the flat belly workouts, then go into explaining the cardio session that you will do after.

Optional: For these workouts, they will use either kettlebell or a 8-10 pound dumbbell. This is highly recommended as adding weight will increase the resistance hence, increasing your calorie burn.

So don’t be afraid to add weights to your training because extra resistance will produce faster results.

Don’t worry, it’s beginners friendly.😉

Let’s get right into the workouts!

Here we go!🏁

1. Oblique Pumps

This specific exercise will target your obliques. So persons who want to get rid of waist fat, this is a powerful move.

How to do it

  • Lie down on your back with your right hand up to your head and right foot bent.
  • Your left foot should remain straight.
  • Hold a kettlebell or dumbbell in your right hand.
  • Raise your right hand with the weight to touch your ankle in the air.
  • Hold for 1 second then slowly return to the starting position and repeat.
  • Do 2 sets of 20 reps for each side.
2. Weighted crunch

Crunches can be extremely powerful if you do them correctly. For example, in this case you will be adding a dumbbell which provides far more resistance during motion.

Making that one modification can make a huge difference in your workout results.

How to do it

  • Lie down on your back with both hands holding a dumbbell behind your head.
  • Knees should be bent while feet are flat on the ground.
  • You’re going to slowly raise the dumbbell while lifting your knees inwards to touch your forehead.
  • Hold for 1 second then slowly return to the starting position and repeat.
  • Do 4 sets of 15 reps.
3. Air Leg Extension

This exercise is very similar to weighted crunch except your legs will be suspended in the air.

How to do it

  • Lie on your back with knees bent inwards in the crunch position, while holding a dumbbell with both hands under your chin.
  • Straighten your legs in the air at a 30 degree angle to ground, while extending both hands with the dumbbell.
  • Hold for 1 second then move back to the starting position and repeat.
  • Do 3 sets of 20 reps.
Now it’s time for Cardio

Great! You’ve completed the above exercises.👍

Now you need to rest for about 5 to 6 minutes. After the resting period, you’re going to do cardio for at least 7 minutes.

Your cardio routine doesn’t have to be complicated. Just an activity that will increase your calorie burn and cause you to sweat💦.

It’s best to do a quick cardio full body high intensity session.

In the video below, there is a quick 7 minute full body fat-burning cardio routine that will target not only your stomach, but everywhere.

This is perfect and it only takes 7 minutes!⌚️

How many times a week?

Your workout frequency should be no less than 4 times per week.

If you want to maximize your efforts and see results quicker, then you have to step up your workout frequency.

If you can manage to do 5 times per week then do it. But make sure not to overdo it as your body will need time to recover.

Everyone’s schedule is different, so just to give an idea of a good workout frequency, here’s an example:

Monday: Workout day

Tuesday: Rest day

Wednesday: Workout day

Thursday: Rest day

Friday: Workout day

Saturday: Rest day

Sunday: Workout day

Flat Stomach Diet Rules to Follow

You have to drink more water

It’s a must!

Remember that your body is made up of 70% water. Therefore, if you’re not re-hydrating the body regularly, it can cause problems.

The thing is, most of us don’t make an effort to drink enough water throughout the day, which leads to excess water retention.

When this happens it then leads to bloating, so make an effort to drink water regularly.

Especially before and after your workouts.

Go easy on diary products

Even if you’re not consuming dairy products, by just cutting back on the white products will make it easier to lose the stomach bloat.

Carbohydrates is necessary for your diet but avoid consuming refined carbs which is a big culprit for causing belly fat.

Which leads to the next point.

Go fiber friendly

Fiber is extremely important for a healthy digestive system.

But one of the main reasons for adding fiber is that these type of foods keep you fuller for longer period of time throughout the day.

So for example, having oatmeal in the morning is a great choice, as it has all of the necessary nutrients to kick start your day.

Just make sure that when you’re at the supermarket, you go for whole wheat instead of refined flour products.

Add spices to your food

By just adding natural spices to your food add an extra boost(1) for you metabolism.

You want to go for spices like cayenne pepper, cinnamon and powdered ginger.

But remember, be moderate and don’t overdo it.

You can get a flat stomach, if you take action!

How To Get A Flat Stomach

Don’t take this guide lightly.

Every day we get emails from happy readers who took action with our fitness challenges and workout guides and have gotten amazing results!

You know why?

Because they stuck with a plan, remained consistent and dedicated, until they reached their desired goal.

Losing fat isn’t rocket science, it’s a matter of consistency and willpower.

So if your goal is to get a flat stomach then use this simple guide and start getting results!🏆

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