How to get a flat stomach and things you should know

Heather Campbell
 min read

How to get a flat stomach? Having a flat stomach without (too) much effort is possible.

How to get a flat stomach and things you should knowTo start slimming and weight loss effectively, you just need to integrate a few good habits into your daily life.

Know that if your little belly is not due to weight gain, it is undoubtedly due to poor digestion, a bad diet, or a somewhat disorganized lifestyle.

By following these simple, yet very muscular tips, you will get back to your desired figure.

How to get a flat stomach starts with your plate

Not everyone knows it’s useless doing thousands of exercises for muscular abs if you still have a little belly to lose.

Let’s make that simple: Imagine a beautiful cabin in the forest.

This cabin can be the most beautiful in the world, but if it is hidden by the trees, no one will see it.

No one will know how beautiful it is.

The same is true for your abdominal muscles.

You may have muscular and firm abs, but if they’re hidden, then no one will see your abs.

Related: You may also be interested to read up on the Myths about abs and what you should (not) eat to get a flat tummy.

The first step is losing excess fat.

Once this is out of the way, you will have the freedom to sculpt your belly as you see fit.

More information related to abs and plus-size folks can be found in our other article How do you get abs if you are overweight?

Physical activity is your best ally

After a balanced diet, your second ally will be physical activity.

You will need, at times, to work specifically on your abdominal muscles.

You will need to have regular and constant physical activity.

In other words, sustained cardio activity to burn a maximum of calories.

Don’t be scared, you don’t have to go all out to burn the most calories possible.

Our body does not consume calories in a linear way.

Instead, it will consume more fat or carbohydrates to transform them into energy depending on our heart rate.

Regular strength training sessions are a must.

Increase your energy burn by practicing 2 to 3 cardio sessions of 40 to 75 minutes each week.

Running, swimming, dancing, cycling, tennis, soccer, it’s up to you.

Just make sure that you are hot, sweaty and feel your heart beating fast.

Sessions should last around an hour.

These cardio sessions should be done when you are not doing strength training, so you will use up the fat stored in your body even faster.

This may seem a bit tedious at first. But after 3 to 4 weeks, you’ll see: it’s pretty addictive!

Tip: Wearing a waist trainer can make you look better instantly and give you that motivation you may be missing to keep moving toward your fitness goals.

Find the best plus-size waist trainer for weight loss here.

Points to consider before starting your exercises

Don’t eat for circa two hours before exercise.

Working out on an empty stomach allows you to have more energy and feel lighter.

Drink a large glass of water 45 minutes before your workout, and take some with you to avoid aches and pains!


5 to 10 minutes are enough to prevent injuries and improve your mood. It’s mandatory and indispensable!

Things to consider during your training

Remember to drink and don’t wait until you’re thirsty.

Use a timer, mat, and towel.

Avoid breaks! This is the most important thing.

The more intensity you add to your sessions, the more progress you’ll register.

Things to keep in mind for after training

Don’t wait too long before eating.

If you want to get the most out of your session, try to eat within two hours.

You recover better, and your body will burn more calories.

Avoid fatty foods. After your workout, your body needs carbohydrates and protein.

Your secret weapon: breathing

There is one single exercise that you can do daily for a flat stomach.


Breathing exercises allow you to exercise 2 deep muscles under the abdominal muscles, called the vacuum and transverse.

They are the most important muscles of the abdominal strap, and are used constantly.

Working these muscles by breathing will help you get into the habit of keeping your belly in.

And the best thing is that you won’t even think about it.

You may not have heard of it, but it is popular with models, bodybuilders, etc.

It’s all in the posture

No more slouching!

Adopt the proper posture, at work, in the car, or at home.

Pull in your stomach, throw your shoulders back, and hold your head straight.

You see, you already look better, and it’s a great way to prevent abdominal sagging.

Foods to avoid if you want a flat stomach

  • dairy (mainly cheese)
  • alcohol
  • fruit juice
  • refined sugars
  • red meat
  • soda
  • snacks

Remember, too sweet foods cause insulin spikes that make you feel tired and encourage your body to store fat.

How to get a flat stomach: Our conclusion

Miracle diets only work during the diet and usually result in a yo-yo effect and muscle loss.

By strengthening your abs, your stomach will look better. However, only doing ab exercises is not enough to have a flat stomach.

To have a flat stomach, you need to also:

  • have a caloric deficit
  • avoid the hidden calories in sweets, fruit juices and sodas
  • drink enough water and maintain your caloric deficit
About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More