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 with ab exercises, eating tips and targeted skincare.
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, you may also want to pay attention to your stomach for health reasons. Abdominal fat, and visceral fat in particular (the kind that settles between the digestive organs), is something doctors keep a close eye on. When it’s combined with high blood pressure, bad cholesterol, elevated triglycerides (dyslipidaemia) and insulin resistance (which can come before type 2 diabetes), this is known as metabolic syndrome. This syndrome increases the risk of cardiovascular disease, so any approach to it, including reducing your waist measurement, should be agreed with your GP.
What exercise programme should you follow to get a flat stomach?
Ready to commit to a workout routine that focuses on your tummy and strengthens your core? Brilliant! And if you’re not sure where to start, don’t panic! Here’s a simple programme of exercises that work the rectus abdominis, the obliques and the deep core muscles. To take things further, have a look at our tips for 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 exercise that works the rectus abdominis. Demanding and highly cardio-intensive, Mountain Climbers can earn their place in a tummy-focused routine. Include 3 sets of one minute, with 30 seconds of rest between each set.
The cooling gel that leaves the skin on your stomach firmer
- Arctic Algae, Prosveltyl® & Menthol, combined in a formula designed for the stomach and hips
- Sorbet texture: it absorbs faster and makes the fresh sensation last longer
- 🍃 98.3% natural-origin ingredients
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 and really work the obliques. They’re a good fit for a routine focused on your 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 simply combines the movements of crunches and pedalling. It works the obliques in particular and slots neatly into your fitness routine. As for the number of sets, it’s the same as before: 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 great classic among core exercises. 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 keep practising.
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 complement your flat stomach programme?
Once you’ve started this flat stomach programme, you might want to make the most of your routine and pair it with a few complementary habits. Here are some ideas around diet and targeted skincare.
1- An anti-bloat diet
First and foremost, it’s important to adopt good eating habits. To support your flat stomach programme, keep an eye on your sugar intake. Sugar is worth watching if you’re concerned about 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 goes hand in hand with your tummy-focused routine. It includes:
- Our Cryo Slimming Gel, to be applied every morning using small circular movements. It combines caffeine, arctic algae, oriental lotus and menthol.
- Our Night Slimming Treatment, to be applied every evening to your stomach. It contains bromelain-rich pineapple and sunflower oil.
- A complete coaching guide, with recipes, tips and exercise examples designed specifically for the abdominal area: stomach, waist and love handles.
Related articles
Useful categories: Slimming Exercises, Fitness.
The evening treatment with Ginger & Slimsize® for the belly and hips
- Targeted night treatment for belly & hips, to massage in every evening before bed
- Ginger & Slimsize®, with a patented active ingredient at the heart of the formula
- Helps smooth and firm the skin
-26%The cordless massager: 2 900 rotations per minute to stimulate your skin
- A deep mechanical massage: rotations and vibrations, up to 2 900 turns per minute, knead the skin on your thighs, stomach, arms and bottom
- 2 complementary heads: the ball head kneads deep down, then the wave head smooths and tones the surface
- 5 intensity levels on a touchscreen, a blue light, cordless and quiet
