Both women and men usually accumulate most of the fat that is ingested in the abdomen, hips and thighs, this means that the figure is lost and that, many people, are complexed by their appearance. Being overweight, in addition, can not only affect aesthetically, but can also end up being a serious health problem. Therefore, it is essential to eat a balanced diet and perform daily exercise to stay in shape and thus not take risks. If your “michelines” or “rolls” make you complex, it's time for you to get rid of them.
Next, in we teach you how to have a flat abdomen and recommend the best tips and exercises you should follow to achieve your goal in a matter of days. Let's get to it!
How to have a flat belly in 3 days – is it possible?
If you have ever tried to lose weight or have looked for information to achieve a flat abdomen in a few days, you have surely come across miraculous routines and diets that promise incredible results in a short time and swear that it is possible to have a flat belly in 3 days.
From we want to inform you that such miraculous diets do not exist, and losing weight to achieve a flat stomach is a long process that you should not abandon even if you begin to see the first results. However, there are foods, tricks and exercises that, without a doubt, will make you lose those extra kilos with some speed, so if you are in a hurry to see your smooth and thin abdomen and want to know how to have a flat abdomen, keep reading this article. Ready to give it your all?
Achieving a flat stomach: men and women
Something important to note is that this article is as applicable to men as it is to women. You may think that most exercises are designed for women, but if you wonder how to have a flat abdomen in men, you should know that these tips are also for you. Here are some things to keep in mind if you're wondering how to lose weight fast and how to have a flat abdomen in a matter of days:
- You must mentalize yourself: before getting with the exercises for flat abdomen and with the tips that we will present below, you must mentalize yourself of everything you are going to have to do to achieve your goal. Otherwise, you will not be willing to make certain sacrifices and you will end up getting tired before you reach the goal.
- Not everyone is the same: these exercises and tips will not work the same throughout the world, because the speed with which the desired body is achieved will depend on genetics, endurance, the individual abilities of each one, etc. However, from we assure you that if you follow these steps, sooner or later you will have a flat belly and the effort will have been worth it.
- Food is key: wondering how to have a flat abdomen? then you must get the idea that you will have to follow a strict diet for flat belly that we will talk about later. In addition, if you want to discover how to lose weight fast, this dietary guideline will also be very useful.
- The exercise has to be constant and intense: while it is true that you can not start with very difficult exercises, especially if you are not used to very long routines, it is essential that the exercise is constant and that you stay motivated at all times. This means that it is of little use to do 1 hour of training a day if later you will not exercise again in 4 days. Get at least 40 minutes of daily exercise and level up as your routines progress. Do not abandon if at first you have a hard time keeping up with the pace, over time you will have everything under control.
And, if you want to know how to feel like exercising, don't miss this article.
How to have a flat stomach: exercises at home
The best thing about the exercise routine that we bring you below is that you can do it perfectly from home. You'll just need comfortable clothes, a little space, a mat, a bottle of water, and plenty of motivation.
You must be clear that there are no magical exercises to have a flat stomach and lose weight only in one area of the body, so to begin with we will show you the routine of cardiovascular exercises that you must follow to burn fat in general and, later, a routine burns abdominal fat designed especially for you to look a flat belly. Ready?
How to Lose Weight Fast: Cardiovascular Exercises
If you want to lose weight fast, cardio is your best ally. Try to perform the exercises that we propose below at least 4 days a week and in a short time you will see great physical and psychological changes. Keep in mind that you should start with short but high intensity intervals to burn fat quickly in the areas where it tends to accumulate the most. We start the exercises at home for flat belly, take note:
5 abdominal exercises to lose weight fast
- Swimming: surely you have heard that swimming is one of the most complete sports that exist. Well, not only is that true, but it is perfect to lose weight quickly, since it is a sport that forces all parts of the body to work.
- Running: if you are not signed up for any gym and swimming is not your thing, we recommend running to lose weight. The catch? as we have said, the trick is to make variations in the intervals and increase in intensity. Start slowly, then pick up power, and occasionally do a sprint. You can burn 500 calories in just 40 minutes, so dedicate yourself to doing a little cardio each day.
- Jumping: There are many ways you can jump to burn fat quickly. While it is true that jumping rope is one of the best options you have, there are people who find this exercise boring. Mix rope jumping with high jumps (trying to raise your knees to your chest), jumps with your heels towards your butt and scissor jumps (better known as jumping jacks).
- Burpees: If you are already familiar with some training routines, you will know that burpees are one of the most intense and effective exercises that exist. Not only is it an immediate fat burner but it will activate virtually every part of your body.
- The skater: the skater is another highly effective exercise that requires practice and effort, as it consists of jumping laterally to work legs and buttocks but also the abdomen. Give yourself momentum with your left leg and land a few meters further with your right leg (your knees should be bent). Bring your left leg behind your right foot to support yourself, then repeat the action but give yourself momentum with your right leg to change.
If you want a more complete list of the best cardio exercises for weight loss, do not miss this other article.
10 exercises for a flat abdomen at home
Once you are clear that before starting to do any exercise to tone it is necessary to do at least 30 minutes of cardio a day, we move to a routine for thin abdomen in men and women. Wondering how to have a marked abdomen? The exercises below are the answer.
Remember also that if you want to know how a man can have a flat stomach, this routine is just as effective and useful for both sexes.
Abs to do at home
Of course: to have abs, it is necessary to start with exercises called abdominals, also known as crunches. Below, we present 2 variants that will help you tone different areas of the abs and help you have a flat belly in a matter of weeks.
- Start stretched with your back tightly attached to the mat.
- Flex your legs and put both hands behind your head so you are not tempted to make force with them.
- Using the strength of your abdomen, raise your trunk to sit (or half seated, you don't need to get to the top at all) and return to the starting position.
- Repeat the exercise and do at least 2 sets of 15 sit-ups.
To also work your obliques, perform the same exercise but rising to one side and the other making force with the sides of your abs.
Bicycle abs
Once again, we find a variant of crunch ideal to work both the lower abdominal area and the back as well as the obliques, one of the areas of the body that tends to accumulate more fat. Once again, we are facing an exercise to achieve a flat belly of men and women, so whatever you are, follow these steps:
- Start stretched and with your back glued to the mat.
- Put both hands behind your head and raise your legs so that they are parallel to the ground.
- Lift the shoulder blades off the floor by making force with the abs.
- Keep one leg straight but bend the knee of the other leg.
- The goal is that when you turn to the right side, join the left elbow with the right knee and vice versa.
- Return to the starting position while stretching the leg you had flexed. Then flex the other and turn the trunk to the other side.
- Repeat at least two sets of 12 sit-ups each.
Oblique exercise: ankle touch
It may seem simple, but if done correctly, this abdominal exercise can be very intense and effective for the obicuous:
- As in the other exercises, start with your back stretched out on the mat.
- Keep your hands on each side of your body and, when you're ready, lift your shoulder blades off the floor and tighten your abs.
- The goal is for you to touch your ankles with the tips of your fingers, so move to one side and the other trying not to change the elevation of your back.
- Again, make 2 sets of 12 taps each.
Lower abs: scissors, lifts and accordions
Now that we have taught you how to work the obliques, let's focus on the lower or lower abdominals, another of the most problematic areas of the abdomen. If you are wondering how to have a flat abdomen in a minimum week, it is essential to perform exercises designed for different parts of the area, since all muscles must work equally. Find out how to have a marked abdomen with these exercises:
Abdominal scissor exercises
- Start stretched out on a mat and with your arms on each side of your body.
- Raise both legs at the same time and keep them parallel to the ground, it is important that you do not lower them at any time.
- Then, open and close your legs leaving one foot above the other with each closure, simulating scissors.
- The more you raise your legs, the easier the exercise will be, so to try a little harder, leave your calves close to the ground and try to make as many movements as you can in 30 seconds.
Leg lift
- Start in the same position as before.
- Instead of opening and closing your legs, this time you will have to raise them to the sky (both at the same time) and lower them again very slowly to make the corresponding force with the lower abs.
- Do not let your legs touch the ground at any time, always keep them somewhat raised.
- Do as many elevations as you can in 30 seconds.
Accordion-type abs
- To perform this low abdominal exercise, start sitting on a mat.
- Rest your hands back to maintain your balance, then lift your legs off the ground.
- Bring the bent knees closer to the chest, holding the balance and making force with the abdominals and, subsequently, slowly extend them again.
We show you, with a VIDEO from our personal trainer how to correctly perform accordion-type abs and thus achieve a flat abdominal:
Lower abs: scissors, lifts and accordions
Now that we have taught you how to work the obliques, let's focus on the lower or lower abdominals, another of the most problematic areas of the abdomen. If you are wondering how to have a flat abdomen in a minimum week, it is essential to perform exercises designed for different parts of the area, since all muscles must work equally. Find out how to have a marked abdomen with these exercises:
Abdominal scissor exercises
- Start stretched out on a mat and with your arms on each side of your body.
- Raise both legs at the same time and keep them parallel to the ground, it is important that you do not lower them at any time.
- Then, open and close your legs leaving one foot above the other with each closure, simulating scissors.
- The more you raise your legs, the easier the exercise will be, so to try a little harder, leave your calves close to the ground and try to make as many movements as you can in 30 seconds.
Leg lift
- Start in the same position as before.
- Instead of opening and closing your legs, this time you will have to raise them to the sky (both at the same time) and lower them again very slowly to make the corresponding force with the lower abs.
- Do not let your legs touch the ground at any time, always keep them somewhat raised.
- Do as many elevations as you can in 30 seconds.
Accordion-type abs
- To perform this low abdominal exercise, start sitting on a mat.
- Rest your hands back to maintain your balance, then lift your legs off the ground.
- Bring the bent knees closer to the chest, holding the balance and making force with the abdominals and, subsequently, slowly extend them again.
We show you, with a VIDEO from our personal trainer how to correctly perform accordion-type abs and thus achieve a flat abdominal:
Diet for a flat stomach
Diet, along with exercise, is one of the basic pillars to achieve a flat stomach but also to lose weight quickly and make the process happen in less time. Here are some dietary tips that you should keep in mind to have a flat stomach in a month.
- Forbidden foods: There are a number of foods that you should stay away from if you want to get a flat belly in a short time. These foods and products include alcoholic beverages, with added sugars or with gas, as they will swell your abdomen and make it difficult to lose weight. You should also avoid foods that have excess fat, that is, junk food and precooked dishes.
- Reduce salt: When we talk about fluid retention, salt is one of the main culprits. While it is true that food without salt can be boring, it is important that you significantly reduce its consumption to see results in a short time.
- Water for weight loss: in addition to staying hydrated at all times (especially before and after exercise) water is ideal to slightly satiate your appetite. If you have trouble not snacking between meals, water will help you control your appetite at all times. Drink 2 liters of water daily to eliminate toxins and to reach your goal of achieving a flat stomach sooner.
- Eliminate carbohydrates: In general, carbohydrates and foods that have a lot of calories are the first ones you should remove from your list if you want to lose weight. Bread, white rice, and pasta are high-care products, so replace them with whole foods that contain fewer calories.
- Fruits and vegetables: this is no surprise, because as you know, fruits and vegetables are perfect products to lose weight and shrink the abdomen quickly. They are foods with few fats, rich in vitamins and minerals, diuretics and, in addition, have anti-inflammatory properties.
- Healthy fats: If you thought all fats are bad, you're very wrong. There are a large number of delicious foods that contain healthy fats and very necessary for the body, so do not hesitate to take a look at this article on Foods with essential fatty acids and start preparing delicious diets.
- Oatmeal: If you are wondering how to have a flat belly, you should know that oatmeal is your best ally. It is a food rich in fiber that can accompany a large number of dishes and that you can cook in many varied ways. In addition, oatmeal will make you feel satiated and prevent you from snacking between meals and feeling hungry.
Flat Belly Pills – Do They Work?
If you have been considering losing weight for a long time and want to know how to have a flat abdomen, you have probably heard of fat burning pills and pills for a flat stomach. From we give you some more information about these drugs:
This type of pills are usually composed of products and foods that, in addition to satiating, have digestive properties very beneficial for your health. Some of these products can be chamomile or fennel, great protagonists of diets to lose weight. While it is true that these pills can be useful, from we recommend that you add teas to your diet to lose weight, as they are made directly with these products and you can get all their benefits naturally.
Anyway, if you finally decide to try any of these pills for the flat stomach, it is best to consult this option with your doctor or a good nutritionist, because they can tell you which are the most appropriate for your case. When asked how to have a flat abdomen, you already know all the steps you should follow, so give yourself we hope we have helped you discover more useful guidelines and tips.
