Getting a flat stomach can be achieved with a lower-calorie diet, cardiovascular exercise and core-strengthening exercises like planks. These strategies lower your overall body fat percentage, which is the only way to lower belly fat and reveal the muscles underneath. There is no equipment required for this process except a good pair of running shoes.
- Reduce your calorie intake
To reduce body fat and reveal a flat stomach, you must burn more calories than you consume. Begin using a journal to write down everything you eat and tally up the calories at the end of the day. If you are a woman, do not consume more than 1,800 to 2,000 calories per day. If you are a man, do not consume more than 2,000 to 2,500 calories in a day.
- Add a protein shake
Adding whey protein to your daily diet leads to less body fat and a smaller waistline, according to a study in the Journal of Nutrition. Study participants who drank daily whey protein shakes doubled their body fat loss compared to participants who consumed the same number of calories without the shakes. Replace one of your meals with a whey protein shake at least a few times a week to accelerate fat loss.
- Burn calories with cardiovascular exercise
Cardiovascular exercise is any activity that increases your heart rate. This includes running, jogging, fast walking, stair climbing or aerobic dancing. To burn the fat, add at least 30 minutes of cardiovascular exercise at least three times a week.
- Perform planks
The basic plank works your whole body, with special emphasis on the core muscles that surround your belly and waistline. Start in a push-up position with your arms straight and your hands directly beneath your shoulders. Stretch your legs straight out with your feet together, allowing your body to form a straight line. Hold this position for as long as you can, then release and repeat. Work up to holding the movement for at least a minute, three or four times in a row. Add this move to the beginning or end of your cardiovascular workout.