It may feel like an uphill battle to flatten your tummy and tone your body, but with a comprehensive plan, it isn’t impossible! This article includes a beginner-friendly 7-day workout program, proven tricks to help reduce bloating, a plank challenge to build core strength, and the best foods to help you achieve your goal.
7-Day Beginner Workout Plan to Flatten Your Tummy
This plan is suitable for beginners and requires zero equipment. Just 20-30 minutes a day will be sufficient to help you reduce belly fat and tone your body.
Day 1: Core Starter
30 seconds of plank
15 crunches
15 leg raises
20 bicycle crunches
Day 2: Cardio Burn
30 jumping jacks
20 high knees
20 mountain climbers
30-second plank
Day 3: Rest or Light Yoga
Deep breathing
Moderate stretching
Day 4: Lower Belly
20 flutter kicks
15 reverse crunches
30-second side plank
Day 5 Full Body
20 squats
20 lunges
30 mountain climbers
1-minute plank
Day 6: Abs and Core
20 bicycle crunches
15 V-ups
30-second plank
20 Russian twists
Day 7: Active Recovery
30-minute brisk walk
Stretching or yoga
10 Proven Tips to Reduce Belly Bloating
Bloating can derail your goals for a flat tummy. Here are 10 research-supported tips to help alleviate bloating:
1.Avoid carbonated beverages— swap out soda for water with lemon or green tea.
2.Take your time when eating – the more you chew, the less air you swallow.
3.Don’t go overboard with sodium consumption – it causes your body to hold onto water.
4.Reduce sugar consumption since added sugar leads to bloating and weight gain.
5.Stay hydrated – Water is very important to help your body flush out toxins and aid in digestion.
6.Add potassium-rich foods – bananas and avocados help balance sodium fluctuations.
7.Avoid chewing gum – you are likely swallowing air.
8.Add probiotics to your diet such as yogurt and fermented foods to help promote gut health.
9.Reduce dairy (if you are lactose intolerant) – it causes gas and discomfort for many people.
10.Stay Active! Being active will help with digestion and reduce bloating.
30-Day Plank Challenge: Tone Your Core in 30 Days
Planks are probably the best way to work-out your core. The following sample 30-day plank challenge will help to tone your midsection and strengthen your abs.
Week 1: Start at 20-30 seconds a day
Week 2: Increase to 40-60 seconds a day
Week 3: Add side planks and forearm planks
Week 4: Hold your plank for 90 seconds or more
Tip: Be sure you have proper form – your back needs to be straight, your core tight, and your hips should not sag.
Foods That Cause Belly Fat (and What to Eat Instead)
Stay away from:
-Sugary drinks (soda and sweetened juice)
-Processed Snacks (chips and cookies)
-Fried foods
-White bread and refined carbs
-Alcohol especially beer.
Eat the following instead:
-Leafy greens (spinach and kale)
-Lean protein (chicken, fish, and tofu)
-Whole grains like quinoa and oats
-Healthy fat (avocado, nuts, and olive oil)
-Fiber-rich fruit (berries and apples)
Final Thoughts
Flattening your tummy and toning your body is a journey that begins with a few small, consistent habits over time. Use this 7-day instructional workout plan, follow the provided tips to help reduce bloating, eat the appropriate foods to fuel your body and complete the plank challenge. You will soon find yourself in a toned and healthier body!
