How to Get a Flatter Tummy in Four Weeks – Whereas the six-pack is the centre of attention, it’s your other core muscles — the obliques and transverse abdominis — that act as the supporting cast to keep you in place and give you a well-defined body. Workouts and healthy eating should target your core from all angles for faster toning.
You’ll begin with two tried-and-true foundations: the basic plank and crunch. You’ll then put your body through its paces with variations that target your entire core. Implement cardio and eat a bloat-busting diet for four weeks and you’ll start noticing a visible tummy reduction.
In this article, we will tell you how to get a flatter tummy in four weeks and several workouts to support you on getting flatter tummy. Read the detailed information below.
Workouts for Flatter Tummy in Four Weeks
1. The Plank and Beyond
Position yourself in a push-up position on the floor, supporting your weight with your palms and the balls of your feet.
According to Yoga Journal, make sure your body forms a straight line from your heels to the top of your head and your hands are directly under your shoulders with your elbows straight. To engage your core muscles, pull your navel toward your spine. For one minute, hold. Work your way up to two minutes.
Hold the plank position with your palms supporting your weight to begin the horizontal plank, a variation of the conventional plank that targets your transverse abdominis. Shift your weight slightly to the left as you lift your right arm off the floor, keeping your back straight.
Maintain a straight right arm parallel to the mat. Slowly lower your arm to the floor. Repeat for a total of ten times. Hold a light-weight dumbbell in your right hand for an added challenge. Repeat the exercise with the other arm. Work your way up to two sets of ten on each arm after two weeks.
2. Crunches and More
To perform a crunch, lie on your back with your knees bent, feet flat on the floor, and shoulder-width apart. ExRx: Place your hands behind your head, elbows bent. Tighten your abdominal muscles to raise your head and shoulders off the floor.
You’re supporting your head with your hands rather than pushing your head forward, which would strain your neck. Lower your head and shoulders to the floor slowly while keeping your core tight. Repeat one to three times for a total of 10 to 15 crunches.
To perform reverse crunches, lie on the floor or a mat with your hands behind your head and your legs extended. Pull your bellybutton in towards your spine and press your lower back into the floor.
Lift your legs into the air, feet together, knees straight, keeping your back pressed to the floor. If you want, you can cross your ankles. Slowly lower your legs back to the starting position while keeping your core tight. Repeat for one set of ten, gradually increasing to three sets of ten by the end of week three.
3. Diet and Cardio
Cardio and diet are two of the most important aspects of achieving a flat stomach. Targeted exercises are beneficial, but losing fat all over is essential.
Exercising Every Week
According to the Physical Activity Guidelines for Americans, you should do at least 150 to 300 minutes of moderate cardio per week, which includes running, cycling, swimming, and elliptical exercise.
Work up to 300 minutes of cardio in weeks three and four for the best results. Regular cardio will help you burn fat and show off those abdominal muscles you’ve been working on.
Consume Lean Protein
Consume 80 to 90 g of lean protein per day, which can be found in fish, chicken, lean red meat, nuts, legumes, and soy products. Lean protein should account for approximately 35% of your total calorie intake.
Get Rid of the Bloat
Drink plenty of water to overcome belly bloat. While your actual water intake comes from both beverages and food, aim for at least eight 8-oz. glasses of pure water per day to stay hydrated and prevent water retention in your body.
If you are still wondering how to get a flatter tummy in four weeks, then you should read this article repeatedly. We already provided the steps and and some tips for you to be able to get rid your fat tummy.
For best results, we suggest you to perform these exercises three times per week, with a day off in between. The goal of these exercises is to gradually increase the number of repetitions and sets over the course of four weeks. Push yourself to do as many good-form repetitions and sets as you can without hurting yourself.