Does your tummy make you self-conscious? Don’t worry (if that’s any comfort!), you’re not alone. More than 7 in 10 women dislike their stomach. If you’ve decided to take matters into your own hands, here’s a dedicated flat stomach programme that should be just what you need!
Sommaire
Why do you want to lose belly fat?
1- An aesthetic concern
It’s no secret: women have a love/hate relationship with their stomachs. It’s both a symbol of femininity and a source of insecurity. Too soft, rounded, not toned enough, marked with stretch marks, prone to discomfort (digestion, periods)… It’s rare to find women who are completely happy with the look of their stomach. So it’s no surprise that aesthetics are at the heart of the motivation to lose belly fat.
2- A health concern
Beyond the appearance of a fuller abdomen, there are also health-related reasons to want a flatter stomach. Abdominal fat, and visceral fat in particular (the kind that settles between the digestive organs), is often a precursor to future health issues. When combined with high blood pressure, bad cholesterol, elevated triglycerides (dyslipidaemia) and insulin resistance (a sign of type 2 diabetes), it can indicate metabolic syndrome. In that case, reducing waist circumference becomes essential to avoid serious health risks — cardiovascular disease chief among them.
What exercise programme should you follow to get a flat stomach?
Ready to commit to a serious workout routine to get a firm, toned tummy? Brilliant! And if you’re not sure where to start, don’t panic! Here’s a highly effective programme to help you shed that stubborn belly and rediscover a flat stomach and a defined waist!
1- Working the rectus abdominis
Certain exercises are particularly effective for toning the rectus abdominis — the ‘central’ abdominal muscles. A good flat stomach programme should include moves that stimulate and strengthen them.
Push-ups
Push-ups are a solid staple for strengthening the core. They combine both core bracing and deep muscle strengthening in one move. A good flat stomach programme should include at least 3 sets of 10 to 15 push-ups, with 30 seconds of rest (for those more experienced) to one minute (for beginners) between each set.
Mountain Climbers
Another great exercise for the rectus abdominis. Demanding and highly cardio-intensive, Mountain Climbers are your best ally for an ultra-flat stomach, free from every last bit of excess fat! Include 3 sets of one minute, with 30 seconds of rest between each set.
Scissors
Scissors are another must-have in any targeted ab workout. They intensely engage the abdominals and also help tone the thighs. To make the most of their toning effect, aim to include at least 3 sets of 20 scissors in your routine, with 30 seconds of rest between each set.
2- Working the obliques
Workout routines often overlook the obliques. Yet these lateral muscles need just as much attention to stay toned.
Russian Twists
Russian twists are intense, but incredibly effective for achieving a flat stomach and, above all, a slimmer waist. They can also be performed with a fitness ball (like the one included in our Pilates Slimming Programme). Add 3 sets of 20 twists (10 on each side) to your workout, with 30 seconds of rest between each set.
Bicycle Crunches
This exercise combines the benefits of crunches and pedalling — and when it comes to working the obliques, nothing beats it! As with the other exercises, aim for at least 3 sets of 20, with 30 seconds of rest between each set.
Side Plank
For a firm stomach, core strengthening is non-negotiable. The side plank is one of the most effective ways to brace the obliques. Plan for 3 sets, holding the side plank position for 30 seconds (beginners) to one minute (more advanced). The more you train, the longer you’ll hold it! The bonus of including this exercise in your flat stomach programme: it works perfectly as a transition move between two more cardio-intensive exercises!
3- Engaging the transverse abdominis
Superficial abdominal muscles are important, but what about the deep muscles? They’re just as essential for achieving a flat stomach! Yoga and Pilates postures can be particularly beneficial for the deep core muscles.
Bird-Dog Pose
A well-known posture that strengthens the abs as well as the glutes. Just make sure to keep your back straight throughout. You can incorporate this posture into your routine by holding it for 15 seconds on each side.
Classic Plank
Of course, a flat stomach programme wouldn’t be complete without the plank — the ultimate core exercise. And honestly, it’s hard to find anything more effective. When you’re starting out, you might hold each set (3 in total) for around 30 seconds. Try to gradually increase your hold time as you progress.
Cobra Pose
Another yoga classic, this posture both engages the abs and deeply strengthens the core. It also improves flexibility in the lower back and hips. Try to include the pose 3 times in your flat stomach programme, holding it for 30 seconds each time.
How can you optimise the results of your flat stomach programme?
Once you’ve committed to this flat stomach programme, you’ll naturally want to make the most of your efforts. Here’s how!
1- An anti-bloat diet
First and foremost, it’s important to adopt good eating habits. To lose abdominal fat, you’ll need to keep a close eye on your sugar intake — it’s one of the main culprits behind that stubborn belly! Pay particular attention to fast-release sugars. When it comes to carbohydrates, opt for complex, low-GI options.
If your tummy troubles are linked to digestive issues, focus on a gut-friendly diet. Avoid foods that cause bloating (processed meats, fried foods, puffed snacks, fizzy drinks), and pay attention to your own food sensitivities (reactions to lactose, gluten, certain fibres, or sulphur-containing foods).
2- Targeted treatments
Need an extra boost? We’ve got just the thing! Our 21-Day Extra Flat Stomach Programme is ideal for achieving a firm, toned tummy in just 3 weeks! It includes:
- Our Cryo Slimming Gel, to be applied every morning using small circular movements. A blend of caffeine, arctic algae and oriental lotus to target stubborn fat, plus menthol to visibly firm the skin on your stomach!
- Our Night Slimming Treatment, to be applied every evening to your stomach. Pineapple, rich in lipolytic bromelain, delivers targeted action on the stomach area throughout the night, while sunflower oil helps regenerate the skin. Wake up each morning to a flatter, firmer tummy!
- A complete coaching guide to support you throughout your flat stomach programme. It includes recipes, tips and targeted exercise examples specifically designed for the abdominal area — stomach, waist and love handles !
