How to get a flat stomach in 30 minutes straight!

Published by Rédac Teemix
Published on 22 October 2012

A flat stomach is the holy grail of fitness. Although it might seem impossible, getting those wash-board abs can be done!

How to get a flat stomach in 30 minutes straight!

If you want to know how to get a flat stomach, the first obstacle to overcome is realising that it's gonna take some hard work. Like serious work.

But there is a lot more to it than exercise alone, a healthy diet and lifestyle will also help keep that tum trim.

So if you're looking to keep that stomach in shape and get a flat stomach to be proud of, then follow our tips, complete with a full-on workout routine to transform your tum.

Exercise:

Getting a flat stomach means ridding your mid-driff from all the fat and the only way to do this healthily and effectively is to get that body moving.

We asked Celebrity Personal Trainer and Fitness Expert Ricardo Macedo from R-fitness to put together a real fat-blasting work out to get that stomach as flat as a pancake:

Ricardo says: "This is a short 20-30 minute intense workout focused on the lower body big muscle groups which means you're maximizing the calorie burn. Perform one exercise after the other with no more than 20 seconds gap, once the full routine is performed take a two minute break and do two more rounds."

Step ups – 20 REPs for each leg

Plank Stabilisation- 45 to 120 seconds

Squat Jumps – 20 REPs

Crunches - 20 REPs

Kangaroo Jumps for 1 minute

Side to Side Crunch - 20 REPS

Plié Squat – 20 REPs

Sumo Sideways– 20 REPs

Phewwww! Hard work indeed! Now before you treat yourself to chocolate biscuits, read this - the diet info you need for a flatter stomach:

Diet:

If you chose the right foods you can prevent bloating and burn fat more easily - so stick to these rules for best flat tum results.

Do eat: Animal protein (lean meat, poultry and fish, preferably grilled or steamed, eggs), small quantities of wholegrains, green vegetables, root vegetables (carrots, radishes etc), flowered vegetables such as cabbage, and stemmed vegetables such as leeks, fresh or dried fruit, dark chocolate, water, tea and herbal tea.

Don't eat so much of: Fried food, dairy products with lactose (milk, yoghurt, cottage cheese), white bread, especially fresh, fizzy drinks and juice, floury fruit, dried vegetables, chewing gum, sweets, cakes, pastry, refined pasta, rice and semolina.

Eat at regular hours: Sitting down, where it's quiet. Take your time (put your cutlery down from time to time) and chew each mouthful10 to 15 times to make it easier to digest. Go for cooked (with little or no oil) over raw food, use salt moderately, banish takeaways and meal deals eaten on the go (sandwich/dessert/fizzy drink) and snacks (every time you eat, your body has to work to digest it).

Relax
Last but not least, remember to relax. The stomach is the central receptor of our mental state - some call it our second brain.

Blocked energy on many different levels caused by malaise, emotional shock, depression and stress can result in pain, bloating and problems with digestion.

If you want to take care of your insides these handy tips will help:

Breathe deeply: Standing or lying on your back, practice abdominal breathing. Put one hand flat on your stomach and hold your stomach in. Inhale, first opening your thoracic cage, then your abdomen, hold your breath for a few moments then breathe out in the same order.

Massaging your tummy: To untie those knots, relieve pain and assist bowel movements, gently massage your stomach in a clockwise direction, paying special attention to sensitive spots.

For more toning tips check out our Fitness pages!

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