Walking can help contribute to a flatter stomach by burning calories, which can lead to weight loss. However, walking alone may not be enough to achieve a flat tummy. The key to getting a flat tummy is to lose overall body fat, which can be done through a combination of regular exercise, a healthy diet, and proper hydration.
A healthy diet that is low in sugar and saturated fats, and high in protein and fiber, can help reduce belly fat. But before getting too far ahead, let’s break down the flat tummy walk.
The Flat Tummy Walk
A “flat tummy walk” is a type of exercise that is intended to help tone and strengthen the
abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn’t require any equipment. It is also called a “power walk” or “brisk walk”.
Here is a step-by-step guide for a flat tummy walk
1. Start by standing tall with your feet hip-width apart. Engage your core muscles by
pulling your belly button towards your spine.
2. Take a brisk walk, maintaining a steady pace. Keep your arms relaxed and swing them
naturally as you walk.
3. As you walk, focus on squeezing your glutes and engaging your core muscles. This will
help to tone and strengthen the abdominal muscles.
4. Keep your head up and shoulders back. This will help to open up your chest and improve
your posture.
5. Walk for at least 20-30 minutes, 3-4 times a week to see results.
6. Increase the duration and intensity of your walk gradually as your fitness level improves.
7. To further target the abs, you can add some incline to your walk by walking on a hilly
terrain or using a treadmill with incline option.
8. Remember to stay hydrated and to stretch after your walk.
It is also important to note that a combination of a healthy diet and regular exercise are crucial to achieve a flat tummy.
Achieving a flat tummy is a common goal for many people, and walking is a great way to help you get there. Walking is an easy and low-impact form of exercise that can burn calories, boost your metabolism, and help you lose weight. When combined with a healthy diet, proper hydration, and core exercises, walking can be an effective way to achieve a flatter stomach.
A Healthy Diet
A good step in achieving a flattened belly is incorporating a healthy diet. Your diet plays a crucial role in weight loss, and belly fat in particular. Eating a diet that is high in sugar, saturated fats, and processed foods can contribute to belly fat. On the other hand, a diet that is high in protein, fiber, and healthy fats can help reduce belly fat. Eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains can help you lose weight and reduce belly fat.
Hydration
Hydration plays a critical part in the quest for a flat tummy. Drinking enough water can help flush out toxins, boost your metabolism, and prevent water retention (which can cause belly bloat). Aim to drink at least 8-10 glasses of water a day. Avoid sugary drinks and opt for water, tea, or coffee instead (and skip the cream and sugar!).
Exercise
Movement and exercise, specifically walking, is an important step in achieving a flat tummy. Walking is a great form of cardio that can help you burn calories and lose weight. Aim to walk for at least 20-30 minutes, 3-4 times a week. As you become more fit, you can increase the duration and intensity of your walks.
You can also add some incline to your walk by walking on hilly terrain or using a treadmill with incline option. The flat tummy walk, combined with other forms of brisk walking (and combined with other targeted forms of exercise and workouts), can flatten belly bulge.
In addition to walking, it’s also important to incorporate core exercises into your routine. Core exercises such as crunches, planks, and leg raises can help to tone and strengthen the abdominal muscles. Aim to do 2-3 sets of 10-15 reps of core exercises 2-3 times a week.
Resistance training exercises, such as weightlifting, can also be beneficial in achieving a flat tummy. Resistance training helps to build muscle, which can increase your metabolism and burn more calories. Aim to do 2-3 sets of 8-12 reps of resistance exercises 2-3 times a week. It’s also important to remember to stretch after your walks and workouts. Stretching can help to improve flexibility and prevent injuries.
Flat tummy weekly workout
Here is a sample weekly workout plan for achieving a flat tummy:
Monday:
- 30 minutes of brisk walking.
- 2 sets of 10-15 crunches.
- 2 sets of 8-12 bicep curls.
Tuesday:
- 30 minutes of brisk walking.
- 2 sets of 10-15 leg raises.
- 2 sets of 8-12 tricep dips.
Wednesday:
- 30 minutes of brisk walking.
- 2 sets of 10-15 planks.
- 2 sets of 8-12 shoulder press.
Thursday:
- 30 minutes of brisk walking.
- 2 sets of 10-15 Russian twists.
- 2 sets of 8-12 deadlifts.
Friday:
- 30 minutes of brisk walking.
- 2 sets of 10-15 leg lifts.
- 2 sets of 8-12 rows.
Saturday:
- 40 minutes of brisk walking.
- 2 sets of 10-15 bicycle crunches.
- 2 sets of 8-12 leg press.
Sunday: Rest
Remember, consistency is key. Stick to a consistent exercise routine, eat a healthy diet, stay hydrated, and give your body enough time to recover. It takes time and dedication to achieve a flat tummy, and don’t get discouraged if you don’t see results right away. It’s also important to remember that everyone’s body is different and will respond differently to exercise and diet.
Flat tummy weekly workout
Another important factor to consider when trying to achieve a flat tummy is stress
management. Stress can cause the body to release the hormone cortisol, which can contribute to weight gain, particularly in the abdominal area. To manage stress, try incorporating stress-relieving activities such as yoga, meditation, or deep breathing exercises into your daily routine.
In addition to exercise, diet, and stress management, there are a few other things you can do to help achieve a flat tummy. These include:
Getting enough sleep: Aim for 7-8 hours of sleep per night to help the body recover and
repair itself.
Limiting alcohol consumption: Alcohol can contribute to weight gain and belly fat. Try to limit your alcohol intake to 1-2 drinks per week.
- Avoiding smoking: Smoking can contribute to weight gain and belly fat.
- Watching your posture: Sitting or standing with poor posture can contribute to belly fat. Make sure to sit up straight and engage your core muscles.
Achieving a flat tummy is a common goal, and incorporating the right diet choices and exercise habits can accelerate your flat tummy plans. The flat tummy walk is an easy addition to your daily routine, and consistency is the key. If you’ve made positive lifestyle choices like these but still aren’t seeing results, consult your doctor for more options. Learn more about Adjustable Gastric Balloon on our website.
