Cecile Bayeul’s 3 Secrets for Getting A Flat Stomach

SecrestsToFlatTummy

One of the most often asked questions that I get is definitely how to go about getting a flat stomach.  Every day I get more and more questions about this on both my personal inbox and via my facebook page.

I see a lot of misconceptions on the subject.  Often times I get questions like what exercises can burn the fat on my hips, what exercises burn the stubborn fat on my lower belly, etc.

It is because of this that I decided to put this set of tips together so that if you are confused, you can be well on your way to achieving the sort of midsection that you want; whether you just want a flat/toned midsection or one with defined abs.

Steps for Getting a Good Midsection

The secrets to getting the midsection you are looking for are the following :

1) Build the abdominal muscles up by using a good abdominals workout.

2) Burn away enough body fat using the right diet so that your stomach gets flat. (Check out the sample diets on this site here: Sample Diet for Men, Sample Diet for Women)

3) Abs are made in the kitchen and in the living room as you don’t need any fancy machines to work them out. Just be determined and consistent in following secrets 1 and 2 above.

Note: While I believe abs are primarily a product of your diet and training, you can help things along by adding a natural high quality and scientifically proven fat burning stack like the Raspberry Ketones, Green Coffee Bean Extract and Ursolic Acid. Check out this stack here => Natural Fat Burning Stack.

And if you don’t have any issues with some mild stimulants like caffeine, then you can also try the Lean Body For Her Fat Burner (or the Lean Body Fat Burner for guys) which not only will give you increased energy to work out and burn more calories, but it will also act as a mild appetite suppressant that can easily be stacked with the Natural Fat Burning stack.

Training Frequency/Repetitions

After Winning My First Contest

There is no need to train the abdominal muscles every day. Three times a week will get the job done. There is also no need to do a million repetitions. I like to focus more on good form as I do my abdominal exercises.  Try to do anywhere between 10 repetitions to 30.

How to Get Started

A great way to get started is to simply do the following (which can easily be done at home in the morning before showering on Monday, Wednesday, and Friday…just takes like 6 minutes to do this) :

2 sets of regular crunches on the floor for as many good repetitions as you can do with good form. Rest no more than 60 seconds in between sets.

Then follow that up with :

2 sets of leg raises on the floor. Again, rest for 60 seconds or less between sets.

Do the repetitions in a slow, continuous and controlled manner and remember to breathe out as you perform the contraction and breathe in as you go back to the starting position.

As you get more advanced, you can add an extra set to the routine above.

As you gain more experience you can experiment with other exercises like the ones below. By the way, all of these you can do at home:

For Upper/Side Abs:
Twisting Crunches
Partial Sit-Ups (going up to just a 30-degree angle)
Crunches on top of an exercise ball (they are pretty inexpensive)

For Lower Abs:
Knee-Ins
Modified V-Ups
Leg Raises on top of the exercise ball — this is a more advanced exercise.

All Abdominal Wall: 
Bicycle Crunches
Leg Raise + Crunch Combination

If you wish, you can add a 3rd exercise to the routine and even a 4th one if you want for 3 sets each.  Just remember that doing more exercises does not mean that you will be burning more fat.  You will simply shape up the abdominals quicker.

Putting It All Together

So here is how your abdominal routine will look like:

If just starting out:

Crunches 2 sets of 10-30 repetitions (60 sec rest between sets)

Leg Raises 2 sets of 10-30 repetitions (60 sec rest between sets)

 

As you progress (after the 1st month):

Crunches 3 sets of 10-30 repetitions (30-60 sec rest between sets)

Leg Raises 3 sets of 10-30 repetitions (30-60 sec rest between sets)

 

As you progress (Month 3):

In Month 3 of your abdominal program you can decide whether to add another exercise to your routine or not.  You can also start to switch exercises around.  So here is how your program will look:

Exercise #1: Choose 1 exercise for the upper/side abs and perform 3 sets of 15-30 reps (rest 30 seconds between sets)

Exercise #2: Choose 1 exercise for the lower abs and perform 3 sets of 15-30 reps (rest 30 seconds between sets)

Exercise #3: Choose 1 exercise that hits both parts and perform 3 sets of 15-30 reps (rest 30 seconds between sets)

 

As you progress (Month 4):

At this time you can choose to either add a 4th exercise OR  simply keep the routine with 3 exercises making sure to change exercises every 2 weeks or even every time that you train.  You can also try doing all 3-4 exercises in circuit fashion, resting 30-60 seconds after the last exercise before re-starting the circuit.  This will give you a great burn!

So here is how your routine will look like:

Exercise #1: Choose 1 exercise for the upper/side abs and perform 3 sets of 15-30 reps (rest 30 seconds between sets)

Exercise #2: Choose 1 exercise for the lower abs and perform 3 sets of 15-30 reps (rest 30 seconds between sets)

Exercise #3: Choose 1 exercise that hits both parts and perform 3 sets of 15-30 reps (rest 30 seconds between sets)

[OPTIONAL] Exercise #4: Choose 1 exercise that hits any part of the abs that you want to emphasize and perform 3 sets of 15-30 reps (rest 30 seconds between sets)

Note: also feel free to change the order of the exercise routine as well to keep things interesting.  For example, you may start with doing the lower abs first, and then doing an exercise that targets the full abdominal wall, and have that followed by an exercise that works the upper abs mainly.  And if you choose to do a 4th  exercise, you can maybe do one that targets the whole abdominal wall again.  The possibilities are endless so don’t be afraid to change things around!

Conclusion

Remember that abs are built in the kitchen.  No need for fancy equipment to have a flat tummy. All you need is the right diet plan, some good exercises, determination and consistency ! 🙂

About the Author

Cecile Bayeul is a Registered Nurse, International fitness model/author and natural female bodybuilding champion who beat anorexia by embarking into a fitness program.  She believes that by embarking into a fitness program you can not only achieve any body that you want but you can take control of your life and take it anywhere you want! You can follow Cecile via her fan page: www.facebook.com/cecilebayeul, her twitter: www.twitter.com/cecilebayeul, her YouTube Channel: www.youtube.com/cecilebayeul or any of her sites: www.CecileBayeul.com and www.UniversityofAbs.com.

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One Response for Cecile Bayeul’s 3 Secrets for Getting A Flat Stomach

  1. Pablo

    avatar

    May 10, 2013 3:30 am

    Wow! Abs to die for! That’s what I call a 6 pack abs.