A tight stomach is possible with lifestyle changes that involve aerobics, strength training and a healthy low calorie diet. You could perform hundreds of crunches, but if you're not making changes in other aspects of your life, you will continue to have stubborn layers of fat on your midsection. If you follow these steps and fail to see results within a few months, consult with your doctor.
Tighten a Flabby Stomach
Step 1
Perform 250 minutes of moderate-intensity aerobic activity each week. To maintain your current weight, you need a minimum of 150 minutes; however, a flabby stomach indicates excess fat, so you must burn body fat to reduce flab on your midsection. If 250 minutes seems difficult, you can perform 125 minutes of vigorous-intensity aerobic activity. Moderate-intensity activity includes brisk walks, light jogs, cycling at 7 to 9 mph, and hiking. Vigorous-intensity activity includes running, swimming laps, cycling uphill or most competitive sports.
Step 2
Train each major muscle group at least twice per week. Tightening a flabby stomach involves more than targeted abdominal exercises and it takes more than aerobics to burn excess fat. The more muscle you have, the more calories your body burns because muscle tissue burns more calories than fat tissue. There are several exercises you can perform for a full-body strength training routine, such as bicep curls with dumbbells, triceps extensions with dumbbells, pushups, back extensions, squats with barbell, lunges with dumbbells and calf raises with dumbbells.
Step 3
Focus on training your stomach muscles every other day. You cannot target fat loss on your stomach; however, you can tone your muscles so once excess fat is gone, you'll see the results of your sculpted midsection. The bicycle, crunches, side crunches, plank holds and reverse crunches are all effective abdominal exercises.
Step 4
Reduce the number of calories you consume. There are 3,500 calories in 1 lb. of fat, so in order to lose 1 to 2 lbs. per week, you must cut 500 to 1,000 calories per day. Write down all the foods and beverages you consume in a notebook to keep track of your daily calorie intake.
Step 5
Eat a healthy and balanced diet. Cutting calories does not mean you're starving yourself in order to lose weight, but instead you're substituting high calorie foods and beverages with low calorie options. Your diet should mainly consist of fruits, vegetables, whole grains, fish, low-fat dairy and lean meats. Replace soda and other sugary drinks with water and tea.
Tips and Warnings
- Choose aerobic activities that you enjoy so you're motivated to exercise. Adding a medicine ball to crunches and side crunches will increase the intensity of your exercise, so the results will be more noticeable. If you use dipping sauces or marinades, be aware of their calories per serving since this can add a significant amount of calories to your diet. Fried foods can also add a lot of calories.
- Cutting calories and increasing exercise when you're already underweight may be a sign of an eating disorder, which can result in malnourishment and damage to vital organs. Consult with your doctor or mental health specialist if you're underweight and trying to lose more weight. Performing exercises incorrectly can result in serious injuries to your muscles, bones, tendons and ligaments. Consult with a personal trainer or member of your gym's staff to ensure you're executing exercises properly.
Things You'll Need
- Notebook
- Fruits
- Vegetables
- Whole grains
- Fish
- Low-fat dairy
- Lean meats
- Dumbbells
- Barbell
- Medicine ball (optional)
Member Comments