I’m possibly going a little off-topic here, as my website is about bodyweight exercises (although anything health and fitness-related goes), but I want to give you my tips on how to flatten your stomach in a week.
The reason for this is that I was having a discussion with a friend last night, who is in pretty good shape, but she needs to squeeze into an outfit for a special occasion next week, and is worried about her belly sticking out.
I will say that for anyone looking to flatten their stomach fast, this will involve certain lifestyle changes, and as you’ve probably guessed this will include overhauling your activity levels, as well as your diet and nutrition.
With that said, what I will reveal should be fairly achievable for the vast majority of people.
However, if you are severely overweight or obese you cannot expect dramatic changes in just a week. I would also suggest that you follow a far more condensed/easier version of the activities I am going to show you.
From a personal perspective, I’m also not a fan of “quick fixes”, slow and steady (and consistency) always wins the race for me. But, “a friend in need” and all that.
By just following these 3 tips over a longer period, you will definitely notice your waistline shrinking.
So, without further ado this is how to flatten your stomach fast.
How to Flatten Your Stomach in a Week – Tip 1
Believe it or not, one of the best ways to get that belly down is to use the most common physical activity, that we typically ALL do every single day – Walking.
Even for someone like me, who is extremely active 7 days a week, I have noticed differences to my waistline by just increasing the amount that I walk.
In fact, walking has become a daily activity for me now, and I actually go for a 45-60 minute walk first thing every morning.
Admittedly, this is more for the peace, calm, relaxation, and an opportunity to repeat my daily affirmations without being disturbed, as opposed to the physical health benefits. But, I am definitely still getting some form of exercise from it as well.
I am an early riser, and during the non-summer months it is still dark as I enjoy my morning walk. However, you can walk whenever it suits you.
Now as far as walking is concerned when it comes to flattening your stomach, you will need to walk at a brisk pace, and also for a suitable distance.
I tend to average slightly over 15 minutes per mile and to get your body into the fat-burning zone you realistically need to be walking for at least 3 miles.
For me, I have found that walking 4.5 miles, five or six times a week worked best when I wanted to flatten my stomach.
A few years ago I had picked up an injury at the gym, one that unfortunately would keep from working out with any intensity for at least a couple of months.
After about 3 weeks of being glued to the sofa and eating all sorts of crap (oh come on, it’s the law. When you feel sorry for yourself, there’s nothing better than fast food and desserts) I started to notice that I was beginning to get a bit of a gut on me.
This actually appalled me, as for the vast majority of my life I have been in great shape, pretty much always had a flat stomach, and even had a six-pack when I was really on-point with my eating (I settle for a four-pack nowadays as I LOVE my food).
So, I set about walking.
If I remember correctly I think I clocked about 35 miles in my first week, but remember this is coming from someone who has played in pretty much every sports team as a kid, continued exercising once they left school, and has spent over 25 years going to the gym.
However, even with my extremely active lifestyle I still felt quite whacked doing this.
Therefore, my suggestion is to not “kill yourself” trying to flatten your stomach in a week, but if you stick to my 4.5 mile regime for 5 days, you’ll definitely make a difference.
I will also say that if you continued this walking habit for a month or 2 you’ll be extremely surprised at the changes in not only your body, but your mind too.
With that said, if you are very new to exercise then 4.5 miles is going to be extremely difficult, so you have to take your current fitness levels into account.
For some of you just walking a mile a day may be all you can manage, but that’s still great as far as I’m concerned.
If you’re going from absolutely no activity to doing something it will make a difference to your health.
Okay, it may take a lot longer than a week to make any significant changes, but we all have to start somewhere.
How To Flatten Your Stomach in a Week – Tip 2
I remember once reading an article about “The Best Exercise Ever”.
The article was aimed at fit and healthy people who typically exercise on a regular basis.
The reason I say this is that (even with all my activity) I still think that walking is the best exercise ever, but I guess once you get to a certain level of physical fitness you need a little more.
Nevertheless, this article had a joint-winner:
Sprints and Barbell Squats .
I tend to agree, as these two exercises give you the biggest bang for your buck.
You are exercising the biggest muscles in the body (the glutes, quads and hamstrings), you are firing up the central nervous system, as well as your metabolism.
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Plus, these two exercises can help build muscle, strength and endurance, while also burning fat for many hours after you’ve stopped exercising.
Now funnily enough I’m not going to recommend either of these exercises for those of you looking to flatten your belly, but rather an adapted version of one of them.
Ladies and Gentlemen I give you the:
I had never actually performed the goblet squat until after I suffered a serious lower spinal injury in 2004.
However, as part of my rehabilitation I used goblets squats to basically open up my hips, while learning perfect squatting form.
I actually started off with a 4kg dumbbell back then, although I can now goblet squat the heaviest dumbbell in my gym (55kg) for 15+ perfect reps.
To be honest, everyone who exercises, or is interested in exercise, wants to lose weight, wants to burn fat, or wants to flatten their stomach SHOULD be goblet squatting.
The benefits of the goblet squat are simply amazing.
Unfortunately, I very rarely see people squat with great form in the gym, or even when using the humble bodyweight squat, but the goblet squat is a great way to learn perfect form.
Also, as a guy, I will say that we tend to have very weak hips and glutes compared to the ladies.
I mean anyone who has been in a gym in the last 5 years or so has probably seen pretty much every woman performing countless workouts a week that target their hips and glutes.
Have you also noticed their amazing figures?
Trust me, hip and glute work has a knock-on effect and will transfer to the rest of your body, plus it’s a wonderful way to build lean muscle and burn fat.
I use goblet squats in a variety of ways nowadays – very light for a few sets as a warm-up, very heavy as part of a workout, or my current favourite, 100’s.
I perform 100 reps of goblet squats 3 times a week at the moment, so for a total of 300 reps a week.
The first workout consists of doing 10 sets of 10 reps, but using a heavier dumbbell every single set (don’t start too heavy).
The second workout I take a lighter weight and try to squeeze out 100 reps straight with no rest. Trust me when I say that I am typically ready to give up at about rep 50-60, but I always manage to push through and by the end I’m covered in sweat and breathing really hard.
The third workout I go HEAVY and do 20 sets of 5 reps.
I use either dumbbells or kettlebells to perform my goblet squats.
As I’ve mentioned, the hip and glute work you get from this is amazing, and I firmly believe that goblet squats also help to improve your posture.
However, this article is about how to flatten your stomach in a week, so how do goblet squats help?
Because you are holding weight in front of you there is a lot of core stabilizing work going on.
In fact, I would go as far to say that you can dump your sit ups and crunches in the bin forever, replace them with goblet squats, and just watch your abs develop beautifully over a period.
I’m amazed at the ab definition I typically get from performing goblet squats and no other core work.
How to Do The Goblet Squat
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How To Flatten Your Stomach in a Week – Tip 3
You didn’t think you were going to get away with eating whatever you want if you’re looking to flatten your stomach this quickly, did you?
But don’t worry, I’m not going to completely overhaul your diet, you simply have to give up ONE thing.
Unfortunately, it’s a food that the vast majority of us eat on a daily basis – Bread.
Whether you enjoy it hot from the toaster and dripping in butter, stone-baked and surrounding some beautiful halloumi and salad, or simply torn into pieces to mop up that flavoursome tikka masala sauce, we typically all love a bit of bread.
No I know we have been through at least a couple of decades (if not more) of fad diets that talk about dropping carbs from your diet completely, Atkins anyone.
Then there are the caveman-type diets, such as paleo, where we are told to eat the same foods as our ancestors did before man-made food became a thing.
And if you live in the UK like me, you may have suffered the indignity of catching an episode of The Only Way is Essex (TOWIE) and hearing the high-pitched, cockney squeak of “No Carbs Before Marbs”
For anyone from sunnier climes who is unaware of TOWIE I urge you (not to) to lose the next 2 minutes of your life (that you’ll never get back) and check out this video (although Arg’s daily diet sounds lovely to me, LOL) I promise you as someone who was born and bred in London – we’re not ALL like that.
Anyway, I digress.
Firstly, I am not one of these “we need to stop eating carbs to look good” people.
Healthy carbs are essential to our diet and wellbeing. And as someone who exercises a lot I would be pretty pooped without consuming them.
The main problem is that we are generally attracted to the wrong sort of carbs, purely because they taste SO GOOD.
I’d be lying if I said I didn’t enjoy the occasional pizza, fries, and any fast-food ladened in fatty carbs. And don’t even get me started on my sweet-tooth, dessert anyone?
However, if these foods are the mainstay of your diet then there’s no two ways about it – you’re going to get fat and don’t worry about flattening that stomach, as it’s going to be out of control.
With that said, I’m not knocking bread, and I believe it has its place in a well-balanced diet, but I have seen some amazing things happen to my waistline when I’ve stopped eating bread for a short time.
I know this article is very focused around “one week”, but I would say that if a regular bread-eater dropped bread from their diet for 14 days they’d be amazed at the results.
There are various reasons for this, although gluten and wheat intolerances are the usual culprits. This will simply cause stress on your gut and digestive system, thus causing bloating.
Although saying that, I know that there could be many other reasons, but for today we are simply concentrating on flattening that gut in the quickest time possible.
I won’t get into the ins-and-outs of bread today, but let’s just say that if eating bread is a daily habit for you, just try cutting it out of your diet for a week or two and see what happens.
Don’t hate me for saying it but, ALCOHOL.
Now I’m not going to start quoting the virtues of being teetotal because that would be hypocritical of me.
I enjoy a drink on a weekly basis, but I’m not a big drinker (I should say anymore).
But I’m not adverse to having a couple of beers to relax and the odd glass of wine with dinner. I may even be swayed into enjoying a nice single malt whisky once in a while.
However, in truth the calorie content of any alcoholic beverage is going to go straight to your tummy.
As an average (I know the calorie content varies with different beverages), you could say each alcoholic drink contains about 200 calories.
I typically have maybe 2 or 3 beers a week and maybe 2-3 glasses of wine. That is an additional 1,000-1,200 calories a week.
A Final Word Of Warning
As I mentioned in the introduction of this article I’m not a fan of quick fixes because by-and-large they may work in the short-term, but once you return to your “normal” way of life, well let’s just say things will go back to “normal”.
For me, health and fitness is about an ongoing lifestyle change, and making wise activity and nutrition decisions on a daily basis.
However, as I say, the reason for me writing this article was simply because of the advice I gave to a friend.
It’s also important to note (especially with the exercise) that I have given you ideas about what a fairly healthy and active person should do.
If you’ve never exercised before and you try walking 20+ miles and doing 300 goblets squats over the next 7 days, well I might as well rename this article, “How To Injure Yourself in a Week”.
So, walking, goblet squats, and cutting out bread and alcohol will help to flatten your tummy, but please be careful and remember that there is far more to a healthy lifestyle than what you can achieve in 7 days.
Thank you for reading.
Hi, I’m Partha, the founder of My Bodyweight Exercises. I’m someone who’s been passionate about exercise and nutrition for more years than I care to remember. I’ve studied, researched, and honed my skills for a number of decades now. So, I’ve created this website to hopefully share my knowledge with you. Whether your goal is to lose weight, burn fat, get fitter, or build muscle and strength, I’ve got you covered.