This another ab workout which I called “Flat Stomach Exercises” because every body wants flat tummy and these exercises will help to achieve your goal.
But remember that you can’t burn fat ONLY with exercise. You need to have calorie deficit so your body starts to burn stored energy. Ok, read about how to burn stomach fat below the video
How to Flatten Stomach
1. You want to eat what you want and burn eaten food by exercise, right? Ok, but this is almost impossible because 1 hour of moderate workout burns 300-400 calories, which are calories in a piece of cake. So if you eaten today – breakfast, lunch and dinner and in between cake, pudding, drunk soda and vanilla/caramel with cream coffee – these are many many calories that can’t be burned with workout (it can if you workout 4-5 hours per day).
My advice is to eat protein (lean meat, fish, eggs)+vegetables 3 times daily and in between 1 vegetable and 1 fruit. Eating this way will help you to have flat tummy.
2. What is the role of flat stomach exercises? Okay, you may think “So, why to exercise if I can’t burn stomach fat with workout?” When you have calorie deficit your body needs energy and it pulls it from 2 energy sources – muscles and fat. Body “prefers” to use muscles and fat to make up calorie deficit.
But you don’t want to lose you hard gained muscles, right (at least I want to keep my small, lean muscles because they give me tighten look)! When you exercise on regular basis than your body “thinks” that you need muscles and it burns only fat – this means that you burn only fat and on double speed!
3. What else I can do to speed up losing tummy fat? You can eat fiber in every meal – fiber means fruit and veggies, but because fruit contain sugar, limit to 1 fruit per day but you can eat unlimited veggies (except potatoes and rice). Eating fiber helps in 2 ways – first it makes you feel full and you feel hunger after more time. Second fiber fights constipation and regulate bowel movements. On last place fiber lower bad cholesterol. In times I can’t eat enough fiber I take Psyllium Husk, 3 capsules morning and evening. If I can’t eat enough fiber I have some difficulty to go every day in the toilet and it is important to visit toilet DAILY. So if you have bowel movements problems, consider taking Psyllium husk, it cures the issue and no side effects, you can take it for years. Also you can’t have flat stomach if you don’t have regular bowel movements, this is important!
4. Do I need cardio to burn stomach fat? Yes, cardio helps but it is boring and in my opinion things that you don’t like don’t do best job. My advice is to have interval cardio workout. For example do 50 Jumping Jacks and rest 30 seconds, than do another 50 Jumping Jacks, rest and so on until you do this 10 times or 10 sets (500 reps).
The thing with regular treadmill walk/run is that when you maintain the same pace you body starts to adapt and find the less energy consumption way to do the movements and you start to burn less calories compared to the beginning and end of treadmill walk. If you like treadmill than do interval walk – 30 seconds brisk walk, than 30 seconds slow walk, than 40 seconds very very intense walk/jogging, than 30 seconds rest and so on. The idea is not giving a chance your body to adapt and starts burning fewer calories. Introduce new challenge in every 30 seconds interval. This way you can spend just 5-10 mins on the treadmill but is times effective than walking with the same pace.
In conclusion: do flat stomach exercises and eat protein+fiber, you should see first changes in your tummy after a week.
Tell me about your progress in the comments below, share your protein and fiber tips 
Stomachless,
Rumi
{ 41 comments… read them below or add one }
i have a question?
if i run on tread mill for 30 mins will my legs become leaner?? or does it help trim my tummy too.
iam kinda lean around legs but big around belly, what should i do??
please help.
nitya, please read my post above, it explains your questions.
so if i do this everyday for 1 hour and follow the diet, i will lose weight by christmas?
Hi,
I have huge hips and thighs, but my upper body is kinda ok. Also, i have been at these exercises for over a month now, but without weight loss results.
Help me
Hi,
should i have water between workout intervals?
Mansi Garg, drink water, some sips, only if you want. But during the day drink 4 glasses of water. Water has nothing to to with losing weight but its purpose is to cleanse body that’s why it is important to drink enough water.
Nancy, your diet is wrong, check Diet section on the menu above and chose a diet plan, they all work.
Cheryl, yes you will do, but depending on your diet, please follow some of my diet plans, because I know they work, the link is in the menu above.
Hi Rumi,
I’m a recent follower and really enjoying the workouts and diet/healthy living tips.
Your webpages usually include links to download the workouts directly (facility for either PC or Mac) – but this page didn’t have that. Is it possible to include the download links for this routine?
Thanks,
Jill
Hi, am female. And 24 years old. Height 5.1, weight 60 Kgs. Am a software professional. Daily i will wake up at 4:45, and i will go to walk from 5-6, and then half an hour i will do yoga. then i will have breakfast, and will go to office, there i will have lunch, and in evening i dont take any snaks and all.. I will reach home at 8:30 PM. I will have dinner and i will go to bed.
This is my day.
I request you to tell me some exercices to reduce my tummy, and reduce my weight. Please reply.
Hi Ladies, I am wondering why you are asking for stomach and tummy exercises on a page where exactly stomach exercises are? Just do the video above, why you think I post stomach exercises? To do them? Why you ask me for something that is already here?
Hi Rumi, I am having the same problem as Jill and there is no downloadable tab available for PC or Mac…
There is normally a tab that follows below the video which is downloadable but one doesn’t appear for this flat stomach video.
Hi Shaye, only my old videos are for free download, my latest videos can be downloaded if you become member of http://www.wakeuplean.com
Thanks for the explanation Rumi
Cheers,
Jill
Hey, thank you so much for the video.
Anyway, i need your advice. I’m 16 years old and i’m planning to join a pageant in our school. Only, I’ve got excess belly fat and i’m really insecure about it. I’m 2 months away from the said event. What should be my diet plan to lose them? Any suggestions? Please reply soon.
Thank you so much!
Dianne, here is diet for teenagers.
Hey. Thanks! :> Last question, do you know a site where I can find how to cook baked chicken breasts, turkey, salmon and etc.? Or can you just please tell me how?
Thank you again. :>
Dianne, put meat on the grill or in the oven and bake it until it is ready, it is very easy. Don’t use sauce, just salt, black pepper and other seasonings if you want.
Hi Rumi, I absolutely adore your videos! I was wondering if you have any to develop flexibility, Thank you so much! You are amazing!
Carolina, I do stretching exercises after every workout, but I don’t feel good enough to shot myself, flexibility is my weakness, but I saw progress after 2 months intense flexibility workout ( I did 4 times weekly 1,5 hour sessions). Maybe I will overcome my shyness about flexibility and will record such video
We’re on the same page with that lol, another thing, I’m 1.72 m or 5’6” and 70kg or 155lbs and I’m trying to lose about 10 lbs, do you think with your workout routine and a proper diet I can do that in 6 months? Thank you so much for your help!
Carolina, yes you can do this even earlier.
Hi Rumi,
I am a recent viewer of your program.Your videos are really helpful.
Hope i will see the results soon.I am 5’2 and 62kilos,also am mother of 2 yr old.
I just want to attain abt 52k.Is it possible for mums to do tht??
Anyway thanks for the video..
Rumi,
I just wanted to say THANK YOU. I am not trying to lose weight but I was trying to find a good exercise routine and to get into habit of exercising regularly. Your videos gave me structure and exercising along I feel like I have an exercise partner. This was very helpful, and I feel great. Your diet tips are valuable, too, even for people that don’t need to lose weight but want to feel light and energetic.
Hey, I have a question, if i do these viedos three times a day, how long will it take me to get a flat stomach? I have abs but under a layer of fat.. and its hard to lose it.
Susie, yes this video helps a lot and if you read the explanation before the video you will learn that exercise alone doesn’t help. You need to combine exercises with a diet plan, check diet section in the menu above the site, there are lots of diets that I have created.
I was on your diet and it really works wonders but the exercise and eating all that fibire makes it hard to go to the bathroom. and i think i gave up in the fourth day which is today by eating something with massive fat inside it ( im trying to burn it all off as we speak by exercising like crazy i know people can burn off what they eat in 1 day). one question i need to know? when we eat the eggs are we suppost to leave out the yolk? becuse i seem to keep eating it.
Oh and i used the name lumi becuse it rhymed with rumi so dont be offended ok thx xxxx
Hii Rumi….. Thanx for all ur videos
I have unequal chest .. Can I get rid of this by exercise?
Rumi! I finally found a website that gives FREE dieting and exercise information. I am 19 years old, and used to be very athletic. I am now in college, and all i have is the gym to depend on instead of sports; I am now 137 lbs and 5’4 in height. I like my body except for my stomach, but working out just does notttt help me lose weight at all. I hate dieting, but is dieting really necessary in losing 1O pounds, and how long do you think it will take to lose the 1O lbs if I strictly stick to a plan? Please help! and Thank you for having such a wonderful website!
Molly, yes, you need a diet to lose 10 pounds, it will take app. 4-8 weeks depending on how strict and aggressive you will be. You need calorie deficit to lose weight and it is much easier to not eat a piece of cake (300-400 calories) than to burn it (30-60 min of exercise, depending on intensity).
Lumi, eating fibre makes easy to go to bathroom, not difficult. You can eat 2-3 egg yolk per day (if organic eggs). I like Lumi
Hi Rumi, im 16 years old and i have excess belly fat that i really want to lose. i weigh 180 pounds and i am 5’6. if i follow your owrkouts and diets very strictly will i loose 50 pounds by summer? (6 months)
Hello Rumi, I wanted to contact you with some questions, but i saw the “contact me” side of the site is not for women with personal questions and problems. And i didn’t know where to post this question for you, but I saw that you recently replied to this thread, so I will post my question here and hope that you will find the time to reply to me, because i don’t take exercise or eating tips from any other but only you ever since i found this website! I have never worked out in my life, and now i am highly motivated and I try to do atleast 1 video per day. I am very interested in weight loss, so i ordered the supplements you advise – cuts II and mega L-caritine, and i wanted to know if i take them 20 minutes before training, then how long should my workout approximately be? Is a 20minute workout enough or should i try to work out more? And another question that I can’t seem to find a correct answer to, so i turn to you – how long before a workout shouldn’t i eat, and how much time should pass after i eat? And as a suggestion i would really love if you added warm-ups to your exercises, because most of the days i find myself to be really sore from the previous day exercises, but it is probably because i don know how to warm up right, so doing it with you would be helpful and benefitting.
I am very grateful to you and i hope you will find the time to reply to me.
Thank you SO much for your workouts and this webpage.
Eileen, here are answers:
1. Take supplements app. 20-40 min before workout on empty stomach, also it is better to exercise in the morning on empty stomach.
2. 20 min of exercise, 5 times per week is enough, but if you do MY exercise videos, because they are very intense. If you want to speed up weight loss than do the same workout twice daily – in the morning before breakfast and in the evening before dinner.
3. As I mentioned workout on empty stomach or 2-3 hours after eating. You should eat IMMEDIATELY after you finish with exercise.
4. You don’t sore because you miss workout. As I already promised I will upload warm up video. Sore is normal, it means you did good workout, sore can be lighter if you do stretching after the workout, I will make such stretching video too.
Thank you so much for such a fast and clear answer! I admire your work and I will start my workout right away!
Oh one more question, so if i find the time and will-power to do the workout twice daily, then i only take supplements in the morning – empty stomach exercise, right?
Hi,
does it mean anything and if I do mixtures of exercises will that mean I should get a flat stomach (obviously not missing the fact I have to be on a diet (water,veg,fibre)) approximately after the first week if so I can’t wait (:
I yesterday (18th January) did 15 of steps swapping legs then went off to do workouts from your website the one were the leg folds on another leg and I rise the leg towered my chest then I did 3 mins of sit ups and then I did the plunk something plunk(off your website) and 5 mins on mountain climber ..
Today after that exercise my legs behind the knee the back of my knee was sore :/ hurt while walking but I got used to it
Eileen, L-carnitine take twice before workout. Cuts II can’t remember now, please read the label, if you need to take it more than once per day, than take it before second workout too.
Jessie, you did lot of exercises it is normal to sore. If this is your first time of exercise, please take it easy and don’t push so hard. Everybody can have flat stomach if follow a diet and exercise, so some day it will happen to you, but don’t stop exercise and diet.
thanks for replying Rumi
and yes it is my first time…..i did your exercises 1 week ago and results like ….zoom and then i stopped and then the fat came back so now i have to stick to it so i wont get that problem so thanks so much for a good website that i can trust to get good results 
Thanksxx
i m 21 years old.my height is 4″11″ and my weight is 55.i want to loose my weight.What sorts of exercise should i do?There is unwanted muscles in my stomach.It is not easy to loose .