How to get a flat stomach

It is a misconception that working the abdominal muscles alone will flatten your stomach. Researchers have proved that “spot reduction” is impossible. Trainers the world over state that a combination of diet, weight training and cardiovascular training (often referred to as aerobics) alone helps to flatten the stomach.

Here are some guidelines to help a person achieve that goal:

Diet plan:

Protein is a ‘thermic’ macronutrient and should be the most important part of a fat-loss diet (thermic effect of food is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use).

Carbohydrates are fuel sources and should be utilised during activity. For example, an active person can consume moderate quantities of carbohydrates and a small amount of fat at breakfast and lunch. But he should minimise the intake of these nutrients during later part of the day.

Eat five to six small meals instead of three big meals. Let the last couple of meals provide more protein, lots of fibre and less  carbs. Add enough esential fatty acids to your diet .

Workout plan:

Start performing simple cardio training (on an empty stomach) such as very brisk walking or cycling for 30 to 60 minutes non-stop on alternate days (Monday, Wednesday, Friday) in the mornings.

Train with weights in the evening. Perform two exercises for each muscle group, 4 sets each using light and medium weights. Try to get 10 to 15 reps on each set and rest for 35 to 60 seconds between each set.

Monday – Chest, Shoulder, Triceps, Lower abs

Tuesday – Legs, Back, Biceps, Upper abs

Wednesday – Rest day

Thursday – Chest, Shoulder, Triceps, Lower abs

Friday – Legs, Back, Biceps, Upper abs

Saturday, Sunday – Rest days

Note: This is not a plan for people who are excessively heavy or obese.


8 Responses to “How to get a flat stomach”

  1. Sir, kudos to you for coming out with a blog on fitnss and body building particular to India.
    In the article above, you have mentioned a workout plan for flat stomach. But I cannot use a gym and don’t have weights due to financial constraints and I just want to lose belly fat, and not exactly develop a flat stomach, so could you help me by telling what kind of exercises or something I should do to achieve my goal…
    BTW, I do brisk walking for around 5-6 kms daily, and i dont have a active lifestyle apart from the morning walk I do, but still I haven’t reduced a centimeter. So, if you could please help me out, i would be highly grateful.

  2. takeupsculpting Says:

    Dear Amit,
    walking should be really fast and tough. Don’t breeze through your walking sessions as if you are walking to catch some fresh air. Walk for 45-60 minutes, very fast, every day, 5 to 6 days a week.
    On Monday, Wednesday and Friday mornings, do some free hand warm-ups as soon as you get up. Then, do Push Ups, Free Squats, Free Lunges, Reverse Crunches, Crunches, Oblique Crunches. Do 4 sets of 15-20 reps (eventually 30 reps) on all the exercises. Rest maximum 45 seconds between sets. After that, go for your walk.
    This plan WILL help to considerable extent.
    But dear brother, if your diet is bad, NOTHING will bring down your belly. Trust me, if you are not able to fine-tune your eating, you won’t see any result.
    Good Luck.

  3. Radhakrishnan.N Says:

    Dear sir,

    Some people in my gym are doing cable crunches for abs (as instructed by gym coach)

    Is it for lower abs or upper abs?

    Please reply

    Thanks in advance


  4. Radhakrishnan.N Says:

    Dear sir,

    In the above article, u mentioned about training for upper and lower abs

    According to u,

    what are all the prior important exercise to train for LOWER and UPPER abs?

    It could much helpful if u mention the name of the exercises



  5. takeupsculpting Says:

    Cable crunches when performed in regular manner hits more of the upper abs.
    When performed with a slight twist, it hits the intercostals and a little bit of the obliques.

  6. takeupsculpting Says:

    I should have given what exactly your body needed in the routine I gave you.
    That being another case, I will answer this question of yours too.
    Reverse Crunches (and all its variations), Knee Raises (and all its variations) work more on the lower abs.
    All kinds of crunches work more on the upper abs.
    Please realise that the abs does not have several heads and is only a single, long muscle.
    Strictly speaking, you CANNOT isolate andtrain ONLY ONE part of it.
    These exercises can put more demand on one area, but will still work the entire ab region.

  7. Hello! A fantastic blog by the way…
    I used to play cricket and was in a good shape until a year ago.
    I had a lower back injury and have been advised against use of weights and running..
    I have recently started cycling since 3 weeks for around 45 mins 4-5 days a week.. and walk to most places..
    I do not get much time due to office apart from the cycling i do due to office..
    I do try and eat healthy..
    Is there any other cardio excercise i can do that will help me reduce the belly that i have developed after i stopped playing cricket and won’t affect my back?

  8. takeupsculpting Says:

    My dear friend, you are right now doing the best cardio. You don’t need to look for other alternatives. These can be very effective. If you fine tune your diet and you will lose the belly, over a period of time. Don’t exepect magical results, just give your body some time.
    That apart, I urge you to consult a sports injury specialist. As I’m not a physician myslef, it would be inapprpriate to give you any suggestion regarding exercise. However, I feel you may be able to do some exercise once that injury heals. Talk to the person and tell him that you wan’t to become fighting fit again. This can be possible. There have been cases of persons with serious back problem still doing well in sports. So, unless your case is extremely serious, I don’t think you need to forget exercises altogether. So, please consult a specialist and see if it can be fixed.
    Do not feel like you have been saddled with an injury for lifetime. You can be fitter than ever before.
    Good Luck.

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