When it comes to achieving a successful outcome in anything we do, focus and concentration are key. Getting a flat stomach within a week is possible, but you have to be willing to put in the work and have a game plan. This blog post will provide you with a guide on how to achieve this common fitness goal and we also set up an example of a weekly plan to inspire you!
Follow these basic rules to maintain your goal:
- Cut out processed foods and replace them with whole, unprocessed foods. This means eating more fruits and vegetables, lean proteins, and healthy fats. Cut sugary drinks and replace them with water, unsweetened tea, or sparkling water.
- Reducing your portion sizes will help too. When your stomach gets used to the smaller portions, you will be less likely to overeat. Combining healthy eating and eating smaller portions is most important when wanting to lose weight.
- Get up and move your body! A combination of cardio and strength training is the best way to torch calories and tone your stomach muscles. HIIT-training workouts are especially effective in getting rid of belly fat.
- Reduce stress levels. Stress can lead to emotional eating and make it harder to lose weight. Practice some relaxation techniques such as yoga, deep breathing, or meditation to help you de-stress and stay on track.
Now that we’ve gone over the basics, let’s put together a sample weekly plan to give you an idea of how this can all work together.
This is a great example of a flat-stomach workout:
Monday: 30 minutes cardio + abs workout
Tuesday: 45 minutes strength training
Wednesday: 30 minutes cardio + abs workout
Thursday: Rest day – you can always go for a long walk
Friday: 30 minutes cardio + abs workout
Saturday: 45 minutes strength training
Sunday: Rest day – you can always go for a long walk
Start each workout with a 5-10 minute warm-up to get your heart rate up and prepare your body for exercise. Then, do some stretching before and after each workout to avoid injury and help your muscles recover.
These exercises are great for training your core:
Plank: The plank works your entire core, including your side abdominal muscles, the “six-pack”, and deep abdominal muscle.
Side Plank: The side plank targets your obliques.
Crunches: Crunches work your “rectus abdominis”, which is the “six-pack” muscle.
Bicycle Crunches: Bicycle crunches target your rectus abdominis and your obliques.
Reverse crunches: Reverse crunches target your lower abs.
Glute bridge: Besides targeting your butt, the glute bridge strengthens your pelvic floor muscles and your glutes.
Even though we want to see fast results, remember to be patient! Don’t be discouraged if you don’t see results overnight. It takes time and consistency to get a flat stomach, but it is definitely possible, and sticking to this plan can show a difference after just a week! Make sure you stick to your healthy lifestyle changes and you will eventually reach your goal.