Getting a flat stomach typically requires some amount of weight loss. Though you'll definitely want to tone up your muscles, shedding pounds from your midsection is required if you actually want to see the flat muscles you've acquired. You can lose weight and tone your abs in just three weeks. It just requires sticking to a simple plan that involves modifying some of the foods you eat and adopting a few new exercises into your routine.
Week 1
Step 1
Get your heart rate up for thirty minutes every day by doing cardio exercise. It doesn't matter what kind of exercise you do, just so long as your heart rate is consistently elevated. This is how your body most effectively burns calories and burns fat. Spot reduction isn't possible, so you'll need to lose weight from your entire body if you want to see a flatter stomach.
Step 2
Skip junk food at all costs. Anything high in sugar, fat, cholesterol or salt will just add extra calories to your diet that you don't need, making it harder to lose weight.
Step 3
Drink more water. Eight 8-oz. glasses a day ought to do it. Keeping your body hydrated will allow your digestive system to function properly and help to eliminate waste and fat from your body. It also plays a role in preventing bloating, which can prevent you from achieving a flat stomach.
Week 2
Step 1
Perform sit-ups and crunches. These exercises target your main abdominal muscles and bring definition to your stomach. Start out with repetitions of 10 of each exercise every day.
Step 2
Strengthen your inner abdominal muscles by pulling your naval toward your spine. Hold this position for 10 seconds and really feel the pull on your waist before relaxing. Repeat five times in the morning and in the evening.
Step 3
Do one set of 10 leg lifts each day to strengthen your lower abdominal muscles. Even when you start to see abdominal definition, you still might notice a pooch or bulge below the bellybutton. To fix this, perform leg lifts. Be mindful to keep your lower back firmly on the ground so as to not strain it while performing this exercise.
Week 3
Step 1
Increase the number of repetitions you do of sit-ups and crunches to 20 each. You can also increase the number of times you pull your naval toward your spine to 10 and your leg lift repetitions to 15. By increasing the duration and difficulty of these exercises, you help to burn a few more calories and bring more definition to your abdomen faster.
Step 2
Practice Pilates or other core-focused exercises three times during this week to strengthen your core muscles. Your core includes your lower back, abdominal muscles and waist. You can take a class or just follow an exercise video to perfect the exercises. A stronger core makes it easier to stand taller, which can reduce the look of stomach fat.
Step 3
Cut out bloat-causing foods like simple carbohydrates found in pasta and white bread and alcohol. Even with defined stomach muscles, being bloated will cover up your hard work, so keep your body bloat-free to maximize your flat stomach potential.
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