Best 8 Exercises to Help You Get a Flat Stomach, Lose Belly Fat

Having a flat stomach can be a common fitness goal. Exercises that burn fat, tone the core and build muscle can help a person achieve this. These include planks and leg raises.

This article explores exercises and other strategies for getting a flat stomach. It also looks at how long it may take and factors that may affect a person's progress.

Body Composition and Results Timeline

The physical structure of a person reflects the relative proportions of:

• thick

• muscle

• Bone

• Tissues and organs

• Liquid substance

Health and fitness experts generally consider two components: "fat mass" and "fat-free mass." Fat mass refers to the total mass of fat in the body, while fat-free mass refers to the total mass of all other components.

Anyone aiming to lose belly fat should aim to reduce overall body fat. Due to this, belly fat also reduces.

The time taken to reduce body fat varies from person to person. These factors may play a role:

• Age

• Gender

• Height

• Weight

• Physical activity

• Eating habits

• Any underlying health conditions

Typically, a person needs to burn 3,500 calories to lose 1 pound of fat. This means that a person who cuts 500 calories per day from their diet can lose about 1 pound per week or 4 pounds per month.

The reliable source Centers for Disease Control and Prevention (CDC) reports that people who lose weight at a slow, steady pace of about 1-2 pounds per week tend to keep the weight off.

A 2017 study found that many people who lose weight rapidly are losing more lean body weight and water weight than body fat.

Below, we're discussing some of the exercises that can help a person burn fat, tone their core, and build muscle to get a flat stomach.

Plank Exercises for Lose Belly Fat

The standard plank engages the following muscles:

• The core, a group of major muscles that connect the spine and pelvis

• Upper abdominal muscles

• Lower abdominal muscles

Planking burns more calories than other abdominal exercises because it involves the arms, legs and back.

Here are the steps:

• Step 1: Lie on your stomach, keeping forearms parallel to the floor.

• Step 2: Using forearms and toes for support, push body up off the floor.

• Step 3: Make sure the head, neck, back and legs remain in a straight line.

• Step 4: Hold this position for as long as comfortable before returning to the starting position.

Side Plank Exercises lat Stomach

Side plank engages the following muscles:

• Obliques, lateral core muscles

• Weapon

• Glutes

Here are the steps:

• Step 1: Lie on left side, lift torso so left hand is directly beneath left shoulder, and left palm is flat on the floor.

• Step 2: Place the right foot on top of the left foot, so that the right foot is directly over the left foot.

• Step 3: Lift left hip away from the floor, ensuring a straight line through torso, hips and legs.

• Step 4: Tighten core and glutes to maintain balance.

• Step 5: Hold the position before slowly lowering the left hip back to the floor.

• Step 6: Repeat the exercise on the opposite side.

Modifications to this exercise include rotation. While getting into position, a person raises their upper arm, then slowly rotates their torso while moving the upper arm under the body in a scooping fashion.

A person should aim to perform 8-10 repetitions on one side before moving to the other side.

Toe Reaches Workout for Belly Fat

This exercise activates the abdominal muscles.

Beginners can start with this exercise to increase their core strength. A person can follow these steps:

• Step 1: Lie on your back with your legs and feet raised at a 90 degree angle.

• Step 2: Lift upper body while tensing core to reach toes.

• Step 3: Hold the position for 1 or 2 counts before slowly lowering the upper body while continuing to engage the core.

A person can start with 1-3 sets of 18-20 repetitions.

Leg Raise Exercises Get a Flat Stomach

This exercise involves the following muscles:

• Lower back muscles

• Upper abdominal muscles

• Lower abdominal muscles

• Quads

• Hamstring muscles

Here are the steps:

• Step 1: Lie flat on your back, legs straight in front.

• Step 2: Engaging the core, slowly lift straight legs toward the ceiling.

• Step 3: Continuing to engage the core, slowly lower yourself as far as possible without allowing the feet to rest on the floor.

• Step 4: Continuing to engage the core, slowly lift straight legs up toward the ceiling.

Aim to do 3 sets of 10 repetitions each.

Roll-ups or sit-ups with straight legs

The following muscles are involved in the roll-up:

• Abdominal muscles

• Lower back muscles

• Skewness

Here are the steps:

• Step 1: Lie on your back with legs straight and slightly apart.

• Step 2: Place both hands behind the head.

• Step 3: Slowly lift upper body, keeping back straight, and pause in an upright sitting position.

• Step 4: Keeping the back straight, slowly lower the upper body until the entire body becomes flat.

A person can perform up to 3 sets, each set lasting 1 minute.

Bicycle Crunches Exercises to Help You Get a Flat Stomach

Bicycle crunches help to tone the abdominal muscles and oblique muscles.

Here are the steps:

• Step 1: Lie flat on your back, fingers intertwined behind the head. Lift head and shoulders off the floor and raise knees so they are directly above hips.

• Step 2: Exhale, twist the torso to bring the left elbow toward the right knee, and extend the left leg.

• Step 3: Hold position for 1-2 counts.

• Step 4: Inhale and return to the starting position.

• Step 5: Repeat on the opposite side.

Aim to do 3 sets of 12-20 repetitions. Rest for 30-60 seconds after each set.

Boat Pose Exercises to Lose Belly Fat Fast

This yoga pose helps strengthen the core and spine muscles while improving balance.

Here are the steps:

• Step 1: Sit with knees bent and both feet flat on the floor.

• Step 2: Lift both legs and slowly lean back while engaging the core. Keep the knees bent so that the shins remain parallel to the floor.

• Step 3: Straighten the legs at a 45-degree angle, so that the legs and upper body form a “V” shape.

• Step 4: Extend the arms in front, so that they are parallel to the floor.

• Step 5: Aim to balance on the sitting bones while holding the pose for several breaths.

• Step 6: Exhale as you release the legs and return to the starting position.

Burpees Exercises to Help You Get a Flat Stomach

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Burpees help burn calories and build muscle.

Here are the steps:

• Step 1: Stand with feet shoulder-width apart.

• Step 2: Slowly sit down, bringing the hands in front of the body.

• Step 3: Lower hands to floor, and return legs to plank position.

• Step 4: Jump legs forward to resume seated position.

• Step 5: Rise to standing position.

A beginner can start with 2 sets of burpees, each consisting of 10-15 repetitions. Rest for 30-60 seconds after each set.

Other Tips for a Flat Stomach

To get a flat stomach, a person needs to reduce the total fat mass of his body. Below are some tips.

doing regular physical activity

Low levels of physical activity and sedentary lifestyle are associated with weight gain. A 2020 study found that getting more than 150 minutes of moderate to vigorous physical activity per week could curb weight gain.

Doing resistance training

Weightlifting and other forms of resistance training are excellent ways to burn calories and increase muscle.

Intense weight lifting keeps fat burning even after the workout is over. Health and fitness experts call this the "afterburn effect."

A 2018 study found that resistance training reduces muscle loss associated with calorie reduction, while also reducing body fat mass.

Maintaining a healthy diet

Anyone who wants to reduce their total body fat should choose healthy foods, such as those high in fiber, protein and healthy fats. It is also important to reduce sugar intake, as the body converts excess glucose into fat.

Stay hydrated

Drinking water can promote feelings of fullness, which may help reduce overeating at mealtimes. It also prevents water retention and bloating, which can make the stomach appear more bulging.

Dehydration can also disguise itself as hunger, causing a person to crave sugary foods.

Getting enough sleep

According to a 2018 review, studies show that low-quality sleep can have these negative health effects, among other things:

• Changes in hormone levels, especially those that regulate appetite and hunger.

• Changes in metabolism

• Increased risk of diabetes

A separate 2018 study found that poor sleep quality makes a person more hungry and more likely to overeat.

Edge off

Due to stress, a hormone called cortisol is secreted in the body. This can increase appetite and slow down metabolism.

Chronic stress can cause persistently high cortisol levels. This can increase blood sugar and increase the risk of weight gain and obesity.

Summary

Losing belly fat involves reducing total body fat.

Some exercises that may help include planks, bicycle crunches, and burpees. Other techniques for losing belly fat include reducing calorie intake, staying hydrated, and improving sleep hygiene.

Many factors can influence whether the desired

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