6 tips how to get a flat abs at home

6 tips how to get a flat abs at home

Weight loss and flat stomach seem to be the goal of everyone's wish list and New Year's plan. However, sometimes, even if you think you are doing the right thing, you will find that a flat stomach is elusive. Although everyone's genes and weight loss methods are different, there are some common suggestions that can help everyone achieve the goal of flat abdominal muscles .

1. Increase the intensity and types of aerobic exercise
The common misconception about flat abs is that you only need to do more sit-ups . In fact, abdominal exercises like sit-ups have little effect on eliminating excess belly fat. Intensive exercise is important to strengthen the core muscles, but you need to combine other exercises to help your body lose excess fat around the abdomen.

Aerobic exercise is an important exercise to get flat abs. Medium-intensity aerobic exercise mainly uses fat as fuel. High-intensity sports, such as sprinting, mainly use carbohydrates.

Both moderate-intensity and high-intensity aerobic exercise can help to lose weight. You can arrange some moderate-intensity days, or you can arrange some higher-intensity days. Don't just do one of these; both of these exercises are important for getting a flat abs.

2. Do more sit-ups
As mentioned earlier, getting more flat abdominal muscles requires more sit-ups. In addition to aerobic exercise including medium-intensity and high-intensity exercise, you can also strengthen exercise in a variety of ways.

There are many different types and levels of muscles in your abdomen area. Only doing sit-ups can exercise the core muscles, but not all. Talk to a professional sports expert, you can do a variety of sports to enhance your core strength. For example: planks, split wood, leg lifts, etc. See: How to get six pack abs without equipment.

In addition to sit-ups, another important aspect of doing other exercises is to exercise your core muscles. Your core muscles should be used to strengthen your legs, arms or back, but in a typical Western society, we are used to not using core muscles for other body movements. This may take some time to retrain your core muscles and stabilize them in various ways.

3. Increase fiber
Your abdominal muscles will appear to swell because there is no abdominal muscles. If you are constipated or there is too much waste accumulated in the colon, these will not make your abdominal muscles look flat. To help you maintain a regular diet, reduce the risk of excess in the colon, and increase your fiber intake.

The University of California San Francisco Medical Center recommends that most adults consume 25-30 grams of fiber per day. However, the average adult usually only consumes 15 grams per day, and you can increase your fiber intake by eating more fruits, vegetables, beans, nuts , seeds, and whole grains.

4. Drink plenty of water
Another reason why your stomach may swell due to constipation is that you are not drinking enough water. If you increase your fiber intake, it is also important to increase your fluid intake. Adding these two substances can help food pass through the digestive tract more easily without making you feel or look bloated.

You can assess your hydration status by evaluating the color of urine. If it is yellow or dark, you may need to drink more water to re hydrate. Your goal should be to maintain a pale yellow color to clear urine for most of the day.

5. Pay attention to your sodium intake
One of the functions of sodium in the body is to control the movement of fluids. Some people are very sensitive to sodium content. Eating too much sodium will make some people feel bloated, because excess sodium will suck excess water into the abdomen.

The typical Western diet is very high in sodium. In fact, most people consume twice the recommended amount of sodium per day because packaged foods are high in sodium. If you want to develop flat abdominal muscles, pay attention to sodium intake can help you reduce abdominal swelling.

The recommended sodium intake is 2300 mg, but it can easily exceed 4000 mg. Read food labels, cook your own food, and avoid adding too much salt when cooking is a simple way to help reduce excessive salt intake.

6. Use your core muscles throughout the day
In addition to consciously doing aerobic exercise and strengthening exercises, another tip to help you get a flat abs is to exercise your core muscles throughout the day. If you sit too much during the day, your core muscles can easily be dispersed from work.


Remind yourself to sit in the correct posture, so that you can maintain the core muscle group throughout the day, use the core muscle group when lifting weights, walking or doing other sports. It may be difficult at first, but your muscles should adapt to exercise.