A toned, tight midsection is the centerpiece of a well-built female body. If you have excess adiposity in the stomach, you need to follow a solid workout plan while tweaking your diet. Discipline and the right exercises will allow you to lose your gut fast at home.
Eating Regimen
Step 1
Restrict your intake of calories to produce weight loss -- a caloric deficit will help you achieve your goal. If you want to banish your gut fast, cut back by 1,000 calories a day. This will promote about 2 lbs. of weight loss a week.
Step 2
Consume low energy density foods that help fill you up on a low amount of calories. These foods include fruits, vegetables, whole grains, low-fat dairy products, lean meats and fish.
Step 3
Snack on healthy options. Avoid caramel-coated popcorn, cupcakes, candy bars and other unhealthy fare. Snacks are not the enemy, but they should be healthy and small. Choose fruit, air-popped popcorn, soy chips and raw vegetables with hummus dip for quick healthy snacks. Keep these foods around 200 calories or less and enjoy two to three hours after your meals. Integrating healthy snacks in your diet will keep your hunger under control and prevent you from overeating.
Step 4
Drink water throughout the course of the day. Cut out all empty-calorie beverages, like sweetened tea, soda, sweet coffees, wine and chocolate milk. Stick with water to spare calories and flush impurities from your body. Guzzle a full glass of water before your meals to further fill up your stomach and help you to avoid overeating.
Workout Plan
Step 1
Choose a form of cardio you can do at home, such as jumping rope, doing jumping jacks, stepping up and down on stair steps or swimming if you own a pool. Jog in place lightly for five minutes to warm up your body before you start, then exercise all out for 15 seconds. Rest for 30 seconds, then go all out again. Follow this pattern for 20 minutes then walk in place for five minutes to cool down. Work out three days a week on nonconsecutive days.
Step 2
Execute a set of pushups with single leg raises. Lie face-down on the floor with your hands slightly wider than shoulder-width apart and feet together behind you. Push yourself off the floor, raise your right leg in the air and tighten your abs to form a straight line from your head to your left heel. Lower yourself down by bending your elbows and stop when your chest is close to the floor. Push yourself back up, place your right foot down and raise your left leg. Perform another pushup and continue to alternate back and forth with each pushup. Aim for 10 to 12 reps.
Step 3
Perform a set of lunge jumps to work your legs and abs simultaneously. Stand with your legs in a staggered position and place your arms at your sides. Lower yourself down by bending both knees and stop when your front thigh parallels the floor and back knee is right above the floor. Jump in the air as high as possible and quickly switch your leg position. Land softly on the balls of your feet, lower yourself back down and jump again. Change your leg position again and continue to alternate back and forth with each jump. Perform 12 to 15 reps on both sides.
Step 4
Stand with your feet about hip-width apart to do burpees for all the major muscles in your body. Lower yourself down quickly by bending your knees and place your hands on the floor outside your feet. Kick your legs behind your body and perform a pushup as soon as your toes touch. Snap your feet back to the starting point and jump in the air as high as possible. Reach your arms high above your head as you do this. Land softly on the balls of your feet and repeat 10 to 12 times.
Step 5
Lie face-up on the floor to do bicycle crunches for your entire abdominal area. Lift your legs, bend your knees 90 degrees and level your shins to the floor. Place your hands on the sides of your head, lift your shoulders off the floor and quickly move your right elbow and left knee toward each other while extending your right leg out straight. Twist your body the other direction to work your opposite side and continue to alternate back and forth in a steady motion. Perform 15 to 20 reps.
Tips and Warnings
- Perform your bodyweight exercises one right after the other in a circuit. Take 30- to 45-second rest breaks in between each and repeat the circuit five or six times. Work out three days a week on noncardio days.
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