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How to Get a Flat Stomach in 12 Weeks: The Best Workout Plan for Women

DMOOSE

How to Get a Flat Stomach in 12 Weeks: The Best Workout Plan for Women
Table Of Contents
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Picture this: it's a sunny day and you're walking along the beach, feeling the warm sand between your toes and the cool breeze on your skin. You take a deep breath of salty air and feel a sense of relaxation wash over you.

But then, as you glance down at your belly, that sense of calm quickly turns to frustration. Why won't those stubborn love handles go away?

If you can connect to this scenario, then you're not alone. Belly fat is a common problem that plagues many people, and it can be especially irritating for women.

Perhaps you have already tried everything under the sun to no avail! If this is your problem, you need to reevaluate your muscle-building, fat-burning strategy. Perhaps, you chose the wrong exercises or neglected the role of diet in fat burning in addition to workouts.

Maybe, you eliminated cardio from your schedule. It is also probable that you ignored strength exercises which are natural muscle builders.

But fear not! With the right plan in place, you can say goodbye to those pesky fat deposits and hello to a flat and toned tummy. If any of the above sounds true, you can utilize this workout plan to know the right way to train your abs!

Workout Summary

Main Goal

Lose Fat

Workout Type

Single Muscle Group

Training Level

Beginner

Program Duration

12 weeks

Days Per Week

2

Time Per Workout

15-30 minutes

Equipment Required

Dumbbells

Target Gender

Female

Recommended Supplements

Whey Protein, Fat Burner

How Does Belly Fat Work in Women?

How Does Belly Fat Work in Women?

Getting rid of abdominal/visceral fat is important not just because it's aesthetically appealing but it is hazardous for health too.

As a woman, you may be more likely to gain fat layers around your waist than men. Childbearing, hormonal imbalances, and menopause are the reasons why women are more susceptible to gaining weight around their waistlines.

The worst part is, once it's there, it can be very hard to get rid of. You could be working out to the end of endurance without success. You may feel at your wit's end.

You will gradually move towards a wider waist as you age, even if you are not overeating or without even gaining weight. This is because of the lower estrogen, which is inevitable after a certain age (after menopause). Estrogen determines where your fat treasures will be deposited in the body.

All humans lose muscle at a specific rate in a decade, but this rate is accelerated at and around menopause for women. Menopause is a highly significant event in the life of a woman. In addition to many other problems, women start to lose muscle mass faster after and around menopause, and that's one significant reason for visceral fat.

If you are going through this, you need to do it all over again, and this time with a proper diet and exercise plan. You will move strategically, building your flat stomach plan on solid research and experience.

We are presenting an ab workout that tones and builds your core muscles, burns belly fat, and gives you to-die-for six-packs, all while managing your caloric intake and macronutrients. From exercises to diet, we have covered everything in this workout plan. Read below to find out how to flatten your stomach and burn belly fat.

Workout Description

Workout Description

This is the best workout plan for any woman wishing for a flat stomach. It is a simple workout plan, but it's based on solid research and experience. It is a balanced mix of strength exercises, cardio, rest/recovery, and proper diet.

This workout is spanned over 12 weeks: these 12 weeks will be the most exciting ones for you if you want to get that dream of a flat stomach

The plan aims at slow and gradual acclimation of the body towards muscle build-up. It does not burst into strength training; your body will be given enough time to build the required stamina gradually.

The plan is divided into three phases of 4 weeks each; starting from a very low number of sets and reps, every phase adds more reps and sets to challenge the abdominal muscles harder.

This workout plan accumulates exercises that solely target belly fat and abs; it's not a full-body workout. The most common resistance equipment used in this plan is dumbbells; if you do not have time for the gym, buy a set of DMoose adjustable dumbbells before starting this plan.

Workout Frequency

This plan requires you to hit the gym or work out at home only 2-3 times a week. No need to grind yourself every single day for 12 weeks.

It's perfect for beginners who may be overwhelmed by anything more than two days a week. The rest of the week is given to cardio and muscle recovery. This helps you maximize your muscle gains and keep your body from ruining due to fatigue.

Cardio

Cardio

In addition to working out your muscles, you also need to perform cardio. Yes! It's pretty radical for a strength training program to call for cardio, but belly fat requires special treatment. Your cardio training is for adrenaline production, which in turn torches belly fat. You are advised to go for 3-4 cardio workouts of 20-30 minutes per week to shoot up the adrenaline so your body gets into that fat-burning phase that works magic for a flat belly.

Diet

Diet

The proper diet for a flat stomach is not just about eating less: even under-eating can lead to fat accumulation.

Pay attention to what you are eating. Calculating your macros like carbs and fats goes a long way in helping you melt those much-loathed fat layers around the waist. The proper diet with perfect macro ratios could be the real table-turner for those who have been working on their abs for a long without any success.

Protein

Protein

Protein builds muscles, so you need to gear up your protein consumption when you want to kill fat. The essential amino acids building blocks of proteins must be eaten through food: your body does not produce them. So, you must eat protein in a generous amount to build heavy muscles.

If you are a busy bee and there is no time on your schedule for cooking according to the plan, you can make up for your protein needs with DMoose Whey protein powder. That's one safe and delicious way of taking your protein intake to 100 gms daily.

Logo
Whey Protein Powder

Whey protein is a convenient, nutritious, and delicious way to help you build muscle, lose weight, and boost your metabolism. Our whey protein powder will help you reach your fitness goal faster.

Fats

Hating fats is second nature because we have always heard people badmouth them. We think all fats are the culprits in weight gain cases, but it is not true. This may shock you, but your body needs good fats to burn fat.

You can also incorporate Fat Burner Supplements to burn calories and let the good fat stay. Good fats balance hormones which is the most critical thing in fat loss. They also improve brain function.

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Fat Burner

Foggy brain and depleted energy dams are often the side-effects of intense weight-loss plans. The painfully slow weight loss process makes it is difficult to stick to your diet plan, and local belly fat burner pills do no good.

Carbs

Carbs

We have been taught to hate carbs when trying to lose weight. While it is true you need to cut your refined carb consumption to stop further fat accumulation in the body, you should not exclude them from your diet altogether. Choose organic, healthy carbs instead, like quinoa, organic whole wheat, oats, etc. Carbs are essential for the body: complete exclusion will lead to nutrient deficiency.

Flat Stomach Ab Workout for Women

The Flat Stomach Ab Workout for Women is a targeted exercise routine designed to help strengthen and tone the abdominal muscles, resulting in a flatter and more defined stomach. This workout focuses on displaying a weekly plan to build sculpted and toned abs for women.

Weeks 1-4

Exercise

Sets

Reps

Cable Crunch

2-3

15-25

Plank

2-3

30-60 Seconds

Hanging Knee Raise

2-3

10-20

Dumbbell Side Bends

2-3

10-20

Weeks 5-8

Exercise

Sets

Reps

Twisting Bench Crunch (Reps are per side)

3-4

20-30

Plank With Feet On Bench

3-4

60 Seconds

Weighted Sit-Up (with dumbbell on chest)

3-4

20-30

Wood Chop (Reps are per side)

3-4

10-20

Weeks 9-12

Exercise

Sets

Reps

Straight-Legged Sit-Up

4-5

20-30

Suitcase Sit-Ups

4-5

20-30

V-Sit Hold

4-5

10-20

Bicycle Crunch

4-5

10-20

Conclusion

Belly fat can be a women's biggest nemesis: it's stubborn, hard to lose, and it's a health hazard. All things said, it's not hard to get rid of it if you follow a workout plan that specifically targets this area and intensifies your efforts with a suitable diet plan.

However, the great news is that a targeted workout plan and a healthy diet can help you eliminate excess belly fat and achieve a toned, flatter stomach. One of the most efficient ways to target belly fat is to incorporate various exercises that work the abdominal muscles from different angles.

In addition, incorporating cardio into your routine can help you burn calories and reduce overall body fat, including belly fat. Activities like running, cycling, or swimming can be great options for getting your heart rate up and burning off excess calories.

Article Sources

  • Kozakowski, Jarosław, et al. "Obesity in Menopause - Our Negligence or an Unfortunate Inevitability?" Przegla̜d Menopauzalny = Menopause Review, vol. 16, no. 2, June 2017, pp. 61-65. PubMed Central,https://doi.org/10.5114/pm.2017.68594.
  • Tipton, K. D., and R. R. Wolfe. "Exercise, Protein Metabolism, and Muscle Growth". International Journal of Sport Nutrition and Exercise Metabolism, vol. 11, no. 1, Mar. 2001, pp. 109-32. PubMed,https://doi.org/10.1123/ijsnem.11.1.109.
  • Westcott, Wayne L. "Resistance Training Is Medicine: Effects of Strength Training on Health". Current Sports Medicine Reports, vol. 11, no. 4, Aug. 2012, pp. 209-16. PubMed, https://doi.org/10.1249/JSR.0b013e31825dabb8.

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