If you want to get a flat stomach, some weight loss is necessary, as you will need to burn fat around your abdomen. However, your stomach may look larger due to factors other than fat, such as gas or water retention.
Either way, making dietary changes and shaking up your workout routine can help you tone up your midsection.
12 tips for getting a flat stomach
1. Do core exercises
Exercises that target your core and strengthen the muscles there can help you get a flat and toned stomach without losing many pounds. These include core workouts and resistance training. Some of the simplest core-strengthening exercises include:
- Basic plank (simple plank):
- Get on all floors in a table-top position with your face down. Make sure your hands are directly below your shoulders.
- Start lifting your knees slowly until you’re supporting your weight on just your toes and hands.
- Keep your body in a straight line from the top of your head to your heels.
- Keep your core tight (pulled toward the spine) and back straight.
- Plank-walk down (climbing plank):
- Get in an elbow plank position.
- Lift your right arm, followed by the left, and go into the basic plank position.
- From here, go back to the starting (elbow plank) position.
- Do this as fast as you can.
- Make sure you keep your core tight and back straight.
- Bicycle crunches:
- Lie on your back with your knees bent, feet flat on the floor, and placed hip-width apart.
- Put your arms behind your head and bend your elbows at your sides.
- Extend your right knee, then bend and lift the left knee.
- Lift your upper body and bring your right elbow and left knee toward each other.
- Do the same for the other side.
- Keep switching sides and perform the exercise as fast as you can.
- Perform 3 sets of 15 reps each.
2. Try resistance training
Resistance exercises will help your body burn abdominal fat even at rest. You can try resistance bands, free weights, or even use your body weight. Exercises that use your body weight include push-ups, squats, and lunges.
3. Mix up your workouts
In addition to core exercises and resistance training, you may need to do cardio, although this will result in overall weight loss.
4. Avoid a sedentary lifestyle
Sitting in one place for long hours can impair the body's ability to break down fat. If you have a desk job, get up every 45-60 minutes and move around. Try to stay physically active during the day.
5. Be mindful of what you eat
6. Limit your salt intake
To minimize water retention, lower the amount of salt in your diet. Flavor your food with other herbs and spices instead.
7. Stay away from sugar
8. Drink enough fluids
Improving your water intake by drinking at least 8-10 glasses a day can help you get a flatter stomach. Apart from water, you can opt for healthy drinks such as green tea and fresh vegetable and fruit juices.
9. Stay away from alcohol
10. Manage stress
Stress can stimulate the production of too much cortisol, which is a hormone that is known to cause weight gain in the abdominal area. Try relaxation techniques such as meditation, deep breathing, and yoga.
11. Take hot showers
Taking a warm or hot bath daily can help improve your metabolism and shed extra fat around your middle to some extent. Moreover, a hot bath an hour before your bedtime can make you feel relaxed and help you get better sleep.
12. Treat medical conditions
Health issues such as diabetes and hypothyroidism can affect your metabolism and reduce your ability to get a flat stomach. Follow your doctor’s advice and take your medications regularly to avoid gaining abdominal fat due to an impaired metabolism.
Health Solutions From Our Sponsors
Try These Ab Workouts to Strengthen Your Core: https://health.clevelandclinic.org/try-these-ab-workouts-to-strengthen-your-core/
Jurgens TM, Whelan AM, Killian L, et al. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012;12(12):CD008650.
Park JH, Moon JH, Kim HJ, et al. Sedentary lifestyle: Overview of updated evidence of potential health risks. Korean J Fam Med. 2020;41(6):365-373.
Goto Y, Hayasaka S, Kurihara S, Nakamura Y. Physical and mental effects of bathing: A randomized intervention study. Evid Based Complement Alternat Med. 2018;2018:9521086.
Top How Do I Get a Flat Stomach Without Losing Weight Related Articles
25 Effective Tips to Lose Belly Fat (Backed by Science)Sugary foods, processed foods, alcohol, stress, smoking, excess carbohydrates and saturated fats all increase belly fat. Exercise, healthy eating, sleep, self-monitoring, portion control, intermittent fasting, high protein, soluble fiber, vitamin D, hydration and eating flavorful food may all help decrease belly fat.
8 Effective Exercises to Burn Stomach FatOne can lose stomach fat by adhering to a strict diet plan, exercise regime, and lifestyle modifications. It’s normal to want to get rid of stomach fat fast, but it is not possible to reduce fat. Hence, losing stomach fat requires a mix of various exercises such as resistance training or high-intensity aerobic exercise, along with a healthy diet, which help lose body weight, including stomach fat.
Belly Fat QuizDid you know there is a medical term for belly fat? Find out what it is and learn why getting rid of belly fat may be the best thing for your health. Take the Belly Fat Quiz.
Belly Fat Foods QuizIs belly fat deadly? What kinds of foods are good and bad for belly fat? Take this quiz to learn about belly fat, how it can be dangerous, and what you can do about it.
Can You Lose Belly Fat by Cycling?Yes, cycling can help lose belly fat, but it will take time. A recent study showed regular cycling may enhance overall fat loss and promote a healthy weight. To reduce overall belly girth, moderate-intensity aerobic exercises, such as cycling (either indoor or outdoor), are effective to lower belly fat.
Can You Lose Belly Fat by Drinking Water?Drinking water is an important part of staying healthy. Staying hydrated is critical if you’re trying to lose weight because it helps your body function effectively and will help you feel better overall.
Can You Lose Belly Fat Without Doing Abs?How do you lose belly fat without doing ab circuits and exhausting workouts? Learn about fundamental lifestyle changes that help achieve a flatter belly.
Diet and Nutrition: Worst Habits for Belly FatDon’t fall into the belly fat trap. Find out which habits may be holding you back from losing weight in your midsection.
Diet and Weight Management: The Facts About Belly FatBelly fat doesn't just make your jeans too tight. It can also be risky for your health. Learn the facts about stomach fat, including what works to reduce it.
Beat Belly FatCould your job be to blame for your belly fat? It might be, if it stresses you out. But there are a number of ways to get rid of it.
Diet and Weight Loss: Reasons You're Not Losing Belly FatIf you're trying to lose belly fat but can't, there's probably a reason.
Do Ellipticals Help Lose Belly Fat?One can lose belly fat by adhering to a strict diet plan and exercise regimen and by making a few lifestyle modifications. Elliptical trainers can help burn calories, reduce belly fat and tone the body.
How Can I Reduce My Belly Fat?Reducing belly fat seems to be an arduous task. Poor lifestyle, genetics, hormones, and medications often shows its impact on our weighing scales. There are no spot reduction techniques for losing just the belly fat. However, with these helpful home remedies, slow and steady inch loss is possible.
What Foods Help Burn Belly Fat?To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Foods and ingredients that help burn belly fat include red fruits, oatmeal, plant protein, lean meat, leafy greens, fatty fish, apple cider vinegar, resveratrol, choline and others.