The best exercises to lose belly fat and get a flat stomach naturally

Exercising 3 to 5 times a week, sleeping between 7 and 9 hours a night, and adopting healthy habits are the pillars for speeding up your metabolism, helping to break down body fat, and achieving a flatter stomach in just 1 month. Below, you will discover the best exercises to lose belly fat, how to get a flat stomach naturally at home, and which daily habits are hindering your progress.

1. Best exercises to lose belly fat

High-intensity interval training (HIIT)

This is one of the most effective methods. Short sets of 30 to 45 seconds of maximum effort, with 15 to 30 seconds of rest in between, can reduce visceral fat by up to 17% in just 12 weeks, according to the International Journal of Obesity (2020). An effective example is to do 8 cycles of running on the treadmill (30 seconds running, 30 seconds walking).

Strength exercises

Squats, deadlifts and push-ups are also essential. They activate large muscle groups, increase post-workout calorie expenditure and speed up metabolism for up to 24 hours after training. According to the ACSM’s Guidelines for Exercise Testing and Prescription, this increase can reach 15%. Two weekly sessions focused on legs and abs already generate notable results.

Planks and dynamic crunches

These are great for activating the core muscles, such as the bicycle crunch. The front plank, for example, activates up to 30% more fibers of the rectus abdominis than the traditional crunch, according to a study by the Journal of Strength and Conditioning Research (2018). Try doing three sets of planks for 45 to 60 seconds and three sets of bicycle crunches with 20 repetitions per side.

Aerobic exercises

Such as brisk walking, running, swimming or stationary biking, for 30 to 45 minutes, five times a week, reduce subcutaneous fat by 6.6% in just eight weeks, according to a study published in Medicine & Science in Sports & Exercise (2019).

2. How to lose belly fat naturally: habits beyond exercise

In addition to exercise, some natural habits make a difference:

Drinking more than two liters of water a day helps control appetite, since water takes up space in the stomach and prevents confusion between hunger and thirst.

Consuming soluble fiber daily is also essential. Foods such as oats, flaxseed, apples with skin, beans and broccoli increase satiety and reduce the accumulation of abdominal fat. A study in the American Journal of Clinical Nutrition (2014) showed that, for every additional 10 grams of fiber, there was a 0.25 cm reduction in abdominal circumference over four years.

Sleeping between 7 and 9 hours a night is essential. Quality sleep regulates the hormones ghrelin (hunger) and leptin (satiety), facilitating weight loss. Reviews in Sleep Medicine Reviews (2017) indicate a reduction of up to 20% in ghrelin levels with a good night's sleep.

Consuming thermogenic foods, such as pepper, ginger, green tea and turmeric, accelerates metabolism by 5 to 10% for a few hours after consumption, according to the Journal of Nutritional Biochemistry (2015). These foods increase calorie expenditure and help burn fat faster.

3. Exercises for the abdomen at home: a practical guide

Returning to physical activity, you can achieve a firmer and more defined abdomen by training at home, without expensive equipment. Here's how to organize your exercises:

Start with a five-minute warm-up, using jumping jacks or a rope.

Then, perform the following exercises:

• Front plank: Do three sets, holding the position for 45 to 60 seconds each. Strengthens the core deeply and effectively.

• Bicycle crunches: Do three sets of 20 repetitions on each side. Activates the abdominal and oblique muscles.

• Leg raises: Do three sets of 12 to 15 repetitions. Strengthens especially the lower abdomen.

• Burpees: Do four sets of 10 repetitions. This is a complete and intense exercise, excellent for burning calories.

• Mountain climbers: Do four sets of 30 seconds. Activates the core and serves as a high-intensity aerobic exercise.

Finish with stretches to avoid muscle pain and speed up recovery.

4. Habits that prevent you from losing belly fat

Some everyday behaviors may be sabotaging your progress without you even realizing it:

• Disguised sedentary lifestyle: Spending hours sitting at work or watching TV impairs insulin sensitivity, favoring the accumulation of abdominal fat.

• Excessive alcohol consumption: Each glass of alcoholic beverage contains about 100 calories that accumulate in the form of visceral fat, according to the European Journal of Clinical Nutrition (2018).

• Night snacking: Eating after 8 p.m. can increase body mass index by up to 1.3 kg in just four weeks, according to a study in the journal Appetite (2016).

• Chronic stress: High cortisol levels increase abdominal fat accumulation by up to 10% in three months, according to a study in Psychoneuroendocrinology (2019).

5. 3 Week Schedule with The Smoothie Diet

If you want to speed up your results, The Smoothie Diet program is an excellent option. It is a light and healthy eating program with strategies that promote the burning of abdominal fat.

In the first week, do three HIIT workouts, two strength training workouts and two at home. Drink two liters of water a day and have a smoothie for breakfast. This can result in up to 800 g less on the scale and 1 cm less on your waist.

In the second week, intensify with two HIIT workouts, three strength training workouts and two at home. Increase your fiber intake to at least 25 g per day and include green tea between meals. You can lose up to 1 kg and 1.2 cm from your waist.

In the third week, go back to three HIIT workouts, two strength training workouts and two at home. Maintain regular sleep and start practicing breathing techniques to control stress. With this, you can lose an additional 1.2 kg and up to 1.5 cm of abdominal circumference.

Start your day with a light and nutritious smoothie. An example: kale, an apple, half a cucumber, 200 ml of coconut water and a teaspoon of ginger.

Conclusion: transform your belly and your health in 3 weeks

You are one step away from achieving the belly you want — firmer, less bloated and more defined. With the right combination of training, diet and focus, it is totally possible to see results in just three weeks.

Sign up for The Smoothie Diet now, follow the schedule with discipline and feel the difference in your self-esteem, your clothes and in the mirror.

Take the first step today. Your body and your health will thank you! 💪

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