When you think of abs, a 6 pack is one of the first things that usually comes to mind. A lot of people go through extremes to make this a reality. But there are some cases where people are just content with getting a flat stomach and not having a 6 pack. This can be achieved by following some specific steps. It still involves exercise and dietary adjustments, but there is just no ab specific exercises to do.
Step 1
Cut back on the high-fat foods. When you want to flatten your stomach, you need to eliminate foods that are high in sugar and fat, and have little nutrient value. Examples of these are cheeseburgers, french fries, cakes, cookies, whole-fat dairy products, processed meats, commercial baked goods and candy. Eat nothing but nutrient dense foods like lean meats, low-fat dairy products, fruits, vegetables, seeds, nuts, whole grains and beans.
Step 2
Eat frequent meals throughout the course of the day. When you eat a meal, then wait for several hours before eating again, your body holds on to stored calories and your metabolism slows down. To increase your metabolism, eat a small meal every 2 to 3 hours throughout the course of the day that is a balance of protein and complex carbs. An example of late day meal would be poached salmon with steamed broccoli and couscous.
Step 3
Ease back on the liquid calories. Liquid calories are just as bad as food calories when it comes to weight gain. If you want to get a flat stomach, give up your favorite high-calorie, high-sugar beverages. Examples of these are milk shakes, soda, fruit drinks, sweetened teas, flavored coffee drinks and alcohol. Drink water instead as it has zero calories, and it also helps keep you hydrated. Drink a glass of water right before your meals to help fill up your stomach.
Step 4
Go for a run. Cardiovascular exercise helps improve your aerobic capacity, and it can also help flatten your stomach by burning calories all over your whole body. Perform cardio 3 to 4 days a week for 45 to 60 minutes. Other than running, you can also do elliptical training, swimming, biking, stair climbing,rope jumping or take a cardio class.
Step 5
Build muscle by lifting weights. Weight training can help increase your metabolism even more. Do exercises that target every muscle group except your abs. Examples of these include chest presses, shoulder presses, bent-over rows, triceps pushdowns, biceps curls and step-ups. Do 12 to 15 reps with moderate weights, do 3 to 4 sets, and perform weight training 2 to 3 days a week.
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