In this blog, I’m going to discuss how to get a flatter stomach.
As you may have noticed, a large part of my blog is about building a strong core. I talk about exercises for abs, and well, how to get that nice lean midsection.
I write about abs and the core primarily because of all that mine has been through.
If you read my book or any of my other articles, you’ll quickly learn that my midsection has been through it. I’ve had three major surgeries that sliced right through my stomach muscles.
And because of it, over the years, I’ve focused on how to get a flatter stomach—a stomach and core that is tighter, leaner, and stronger.
How to Get a Flatter Stomach: 16 Tips That Actually Work
Below I’m going to talk about ways to truly make your stomach flatter and tighter. Some of these methods are well known, and others, not so much.
Let’s jump right in.
1. How to Get a Flatter Stomach: Work Those Abs
Okay, working your abs is probably a no-brainer for most people. I mean, without really working to build your core, how can you possibly get the flatter stomach you want? The answer is that you can’t.
Below are just a few exercises you can do to work your entire midsection—muscles that include the following.
- Transversus abdominis
- Rectus abdominis
- External oblique muscles
- Internal oblique muscles
The above phrases are just fancy words for all of those muscles you see on someone with a nice lean core—the upper abs, lower abs, obliques, etc.
Woodchoppers
These work like a champ, woodchoppers. They can be done using cables or bands. There are also several variations based on how you position the cable or the bands that you use.
Basically, while holding a cable or band with both arms straight out, you turn your body using your core and enjoy the burn.
Woodchoppers focus on the obliques. They also work on the lower abs and help create that nice V shape. So be sure and add woodchoppers to your workout routine.
Scissor Kicks
I do these at least four times a week. Scissor kicks force you to tighten your entire core and help you get a flatter stomach.
To do these, you lie on your back with your legs placed straight out. Next, you want to lift your legs about a foot or so off of the ground. And, with your toes pointed, and in a controlled manner, you want to alternate bringing one foot over the other.
You’ll also see that there are several variations of scissor kicks.
Scissor kicks burn the entire core in a good way, of course. So naturally, they are great for working towards that flatter stomach.
Knee Ups
There are a couple of variations of knee-ups. There are knees while lying on your back, hanging from a pull-up bar, and others that you can do on dip bars.
Planks
Planks are a super-popular core building exercise. This is probably because they work great at engaging your core.
To plank, get on the floor face down. Stretch your legs out and balance on your toes while also balancing on your elbows.
If you have never done planks, don’t underestimate them. What looks simple can cause some serious burn—and injury if you push yourself too hard.
I’d recommend holding the plank position for 30 seconds, to begin with.
Like other exercises, there are variations of planks you can do.
Lying Windshield Wipers
Another great exercise to target your core, and it has nothing to do with cleaning, which is a plus, is lying windshield wipers.
To do this exercise correctly, lie down on your back. With your legs straight out, lift them about a foot and half off of the ground and move them up and over from the left and then to the right in a controlled manner. Make sure you have your core locked tight while doing these and breathe.
2. Do Cardio Regularly
Cardio is where it’s at!
If you want to know how to get a flatter stomach, it’s with cardio, for one. It’s pretty much required of anyone looking to get lean.
Cardio helps you build your endurance, increases heart health, and helps you scorch those extra calories that add that excess weight you don’t want—that weight that lands right on top of your abs.
And if you have a nice layer of fat over your abs, well naturally, they can’t be seen.
The Mayo Clinic suggests 150 minutes of moderate cardio per week or 75 minutes of vigorous cardiovascular exercise. Either way, this isn’t too bad.
There are many ways to get your cardio in, too. You can walk, run, swim, jump rope, or take a class.
Cardio is great because you don’t have to have a gym membership to enjoy the benefits of it. You can do cardio at home or by just walking around the neighborhood.
And just as a reminder, I’ve been around some fitness nuts my whole life. What I’ve always noticed is that the leanest people are the ones hitting cardio consistently.
3. Get Plenty of Sleep
If you want to have energy, sleep. If you don’t want to be moody, sleep. And if you want to lose weight, sleep.
Here’s why.
When you don’t sleep, it messes with your hormones in a bad way. The hormone leptin is known for suppressing a person’s appetite and making the body expend energy.
However, the lack of sleep decreases leptin in the body. When this happens, you are more likely to be moody and reach for that candy bar, or some other junk.
So, get some sleep if you want to lean up and get those abs out and make your stomach flatter.
4. Do a Good ol’ Fashion Colon Cleanse
I know a lot of people might think this one isn’t for them, colon cleanses. I once thought the same thing.
However, let me tell you, a colon cleanse is a complete game-changer when it comes to your stomach and making it flatter.
According to medical professionals, between 5 to 20 pounds of waste can be stored in your gut.
I have done several colon cleanses, and let me tell you, they work. Even if you skipped all of the cardio and everything else, this tip alone would most likely flatten your stomach to some degree.
Check out these natural colon cleanse products. And I guess this a good place to say, as always, check with your doctor before starting any supplement, diet program, or exercise routine. This is especially important if you have any medical issues or are taking medications.
5. Don’t Eat Foods that Make You Bloated
Basically, certain foods will make your stomach stick out. They will cause gas, and who wants gas?
Beans and Lentils
Most foods, like beans and lentils, contain high amounts of protein, fiber, and healthy carbs. However, these foods contain sugars called alpha-galactosides. These sugars belong to a group of carbs called FODMAPs.
The digestion of these types of carbohydrates generate gas. And this is is what can cause the belly-bloating.
Wheat
Wheat is another source of FODMAPs. For many, eating wheat can cause issues, including bloating, gas, diarrhea, and pain in the stomach.
Wheat is found in most bread, pizza, pasta, pancakes, and my favorite, waffles. Like beans and lentils, wheat is also a significant source of FODMAPs.
For me, the thought of giving up pizza just to make my stomach flatter is unbearable. So instead, I eat my pizza on a cauliflower crust. And before you say yuck, try it. It’s very good, actually.
Cruciferous Vegetables
Cruciferous vegetables include broccoli, brussels sprouts, cabbage, and other vegetables.
Although these foods contain fiber and numerous vitamins and minerals, they also contain FODMAPs.
So here’s a tip, don’t stop eating vegetables. We all know they are good for the body. However, you may want to try cooking these types of veggies. It can sometimes make them easier to digest.
6. Carbonated Drinks
Carbonated drinks are also known for causing stomach bloating. That’s because you are drinking liquid combined with CO2.
When you drink carbonated drinks, invariably CO2 ends up in the digestive tract. Here it can cause uncomfortable stomach bloating.
7. Stop Chewing Gum
Yep, just keeping your breath in check can cause you to swallow air. This, in turn, causes gas. So, maybe just go with a mint or something, it may help you have a flatter stomach.
8. Stretch Your Psoas Muscles
The psoas or “hip flexors” is one of the two muscles that make up the iliopsoas. The iliopsoas’ role in the body is pretty significant as it connects the lower body to the upper body. It would kind of suck if you didn’t have your psoas when you think about it.
The psoas is attached to the lower spine. It connects to the tendon at the top of the femur and the bottom of a person’s diaphragm. The problem is that when the psoas gets too tight, it makes the back curve. When this happens, the stomach pushes out forward. There are several different ways to loosen the psoas. Yoga is excellent for stretching and strengthening the psoas, among other things.
9. Get More Fiber
Eating more soluble fiber can help a person both lose belly fat and prevent belly fat gain.
According to one study mentioned on HealthLine.com’s website, consuming just 10 grams more soluble fiber per day equated to a 3.7% lower risk of adding unwanted belly fat. And less belly fat is a huge step towards a flatter midsection.
10. Take Probiotics
As I discussed in my previous blog on how to restore gut health, adding probiotics to your diet can help with proper digestion. Which can often play a part in having a flat stomach.
Not only can probiotics help with digestion, but studies from the NCBI show that probiotics can also help boost the immune system.
Some foods that contain probiotics include:
- Kefir
- Kombucha
- Sauerkraut
- Pickles
- Miso
- Tempeh
- Kimchi
11. Eat Smaller Portions
You’ll find conflicting information on this topic.
Many medical professionals say eating smaller, frequent meals throughout the day doesn’t help burn fat or speed up metabolism.
However, eating smaller meals more frequently throughout the day does keep people from getting hungrier. We all know what happens when we get really hungry. We’re more likely to eat whatever is in front of us.
After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier, Once you’ve crossed the 5-hour mark, your blood sugar begins to plummet, and you grab whatever you can to refuel.
Cleveland dietitian Amy Jamieson-Petonic, RD.
Personally, I’m a fan of eating five meals a day.
12. Drink More Water
Some of the methods suggested for how to get a flatter stomach can be more involved than others, but this one is so easy—drink more water.
WebMD says that your body needs water to process calories. And that even if you are mildly dehydrated, you could greatly slow down your metabolism.
One study mentioned on WebMD’s website showed that adults who drank eight glasses of water or more a day burned more calories than those who only drank four glasses.
13. Limit Your Sodium
According to the Cleveland Clinic, and other medical institutions, consuming too much sodium can make the body hold water. When this happens, it can lead to uncomfortable belly bloating. So you may want to want to watch your sodium intake if you are looking to get a flatter stomach.
14. Stop Eating Sugar
This one is a no-brainer. Sugar is loaded with empty calories. And, in my opinion, sugar is just all around not good for your body.
By cutting your sugar intake, you can drastically cut your caloric intake. This can, in turn, help you get a flatter stomach.
Think about it; one cola is 182 calories and contains 44 grams of sugar. Do the math, drinking two colas a day is an additional 364 calories that you probably don’t need if you want that sexy midsection.
So, want to know how to get a flatter stomach—stop drinking cola and drink water instead.
15. Be Consistent
I write about consistency every time I write about setting out to achieve anything. Without a plan, a process, and consistency, your goal is simply just pie in the sky.
So, be consistent as you work towards getting a flatter stomach. Determine your plan and your process for getting there.
In this case, you plan to get a flatter and leaner midsection.
If you decide to clean up your diet, cut out the sugar, and do cardio three times a week, then also decide to be consistent with that plan.
Once you start to see results, you’ll be motivated to continue working towards your goal.
16. Be Nice to People
Okay, I just threw this one in here.
Being nice to people won’t really help you get a flat stomach, I don’t think. However, it’s just really cool to be nice to folks. So, be nice.