Sports programme: aiming for a flat stomach

The stomach is one of the most difficult areas to work on in a slimming programme. Weight loss must be general. However, there are a number of exercises that allow you to lose weight on your stomach without having to strain your abs. Here is a series of sports programmes that will help you to achieve a flat stomach with complete peace of mind.

Body shaping

Very common in fitness, the sheathing is one of the essential exercises if you want to lose weight and eliminate unsightly bulges. Indeed, its objective is to strengthen the deep abdominal muscles, which are considered to be primarily responsible for the flat stomach effect.

This isometric exercise has the ability to contract the muscles, without you having to make any movements. Thanks to your static position, the stomach and the whole body are quickly toned. It is important to note that there are several ways to do the sit-up, but to be effective in terms of a flat stomach, you should opt for the “plank”.

To do this, you need to get into a pump position. Then rest on your forearms and tiptoes, and keep your head in line with your back, so that your body forms a plank. Also avoid lifting your buttocks. Repeat the exercise for about 30 seconds to ensure that your challenge is successful.

The vacuum

The vacuum is also effective for losing belly without a machine, with or without a coach, in the gym. More precisely, it is a breathing exercise whose objective is to build up the transverse abdominal muscles. To perform it, you must lie on your back with your legs bent and your feet flat on the floor.

Your arms should be positioned at your sides. You can also place your hands on your stomach. Then take a deep breath, drawing in your stomach as much as possible. Then breathe very quietly through your nose, keeping the transverse muscles contracted and your belly button pressed in. Hold this posture for a few seconds before releasing everything with a deep exhale.


Jumping rope is one of the most popular sports in the gym for people who want a nice, fat-free stomach. During this exercise, you will develop a certain cardiovascular endurance which plays an essential role in fat loss. For best results, it is important to perform the exercise correctly. So how do you do it?

Start with small jumps continuously for about 3 minutes to get your body used to the movements. This will prevent you from injuring yourself. Then extend the time to 30 minutes. Do this exercise on average 6 times a week. As a motivation, 30 minutes of skipping will help you burn up to 500 calories and lose more fat.

In addition to the sports programmes, targeted circuit exercises and your regular physical activity, you need to eat a healthy, balanced diet with fewer calories to get the full benefit.



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