Tap Here to Look Good Naked or…

To Get A Belly Like This…

man & woman with ripped abs

Follow these 6 steps…

1. Get Rid Of Belly Fat

Understand this: There's no ONE special exercise or diet that will ONLY help you lose belly fat so to get rid of your belly fat…

You have to lose weight all over your body and as you're losing weight your belly fat is usually the last to go so to start losing weight all over…

Once you have about 10-to-20 pounds left to lose…

2. Don't Gain False Belly Fat

3. Get Abs

Do ONLY ONE of the Ab exercises below for 2-to-6 sets of 8-to-20 reps 1-to-3 days per week

Click on photos to see how to do exercise

Did you know you already have a six pack?

You just can't see your six pack because it's hidden underneath all your belly fat and as you lose weight with step 1 your current six pack will become more visible with or without you doing these ab exercises so really…

You don't have to do step 3 at all unless you really want more defined or ripped looking abs like This
, This
or like the people here, here & here on this page &…

It's 10 or 14% to make your abs visible…

4. Tone up your waist or…

5. Get a Flat Stomach

If you have weak TVA (or TransVerseAbdomiuns) muscles then that'll make your belly protrude outward making it seem like you have a pot belly, pouch or pooch even if you're already skinny with not much belly fat so to strengthen your TVA muscles to instantly get a flat stomach…

Do these flat stomach exercises…

*See a doctor before doing TVA exercises after giving birth, C-section or diastasis recti

6. Focus Mostly On Step 1!

If all you did was steps 2-thru-5 all you'd get is a less bloated belly, you'd have a sexy 6-pack and a slightly flatter stomach but…

You'll be frustrated because your midsection will still be covered in fat by a pot belly, pouch and love handles BUT…

If all you did was step 1 then you'll definitely lose belly fat, love handles, flabby arms and most of the other fat all over your body and I guarantee you that your midsection will look better than someone who ONLY does 1000 crunches every night so…

Don't freak out if you miss an ab workout (or skip steps 3, 4 & 5 altogether) because…

99% of the reason why your belly will look like this is because…

another man and woman with ripped abs

You've lost weight with diet and exercise from step 1 losing weight all over your body with belly fat being the last to go and as you're losing belly fat…

When can I expect to my belly to look like this…?

when to expect abs like this

It depends on how overweight you are and what your body fat percentage is so the more overweight you are = the longer it's going to take &…

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1-40 of 381 Comments

I've gotten down to 130 and lost 30lbs with the guidance of you and this site, so thank you first off.
My goal is a nice toned ab, and I know I have to lower my body fat a lot. Am I able to do this without also losing my boobs :)? I would like to avoid this. I have already lost a lot from the 4miles I used to run a day when just trying to lose weight at first.

Is cutting calories and watching my diet plus targeted workouts for my abs enough to reveal my abs and not change my bust size (much)?

July 24, 2015

Adrian Bryant

yes, you will still need to lose fat to see your nice toned abs but I can't promise you where the fat you lose will come from

July 26, 2015


say I did one of your ab work outs 3 times a week and your oblique workouts the other 4 days a week...how long do you think it would take to lose my love handles? [I already have a good diet, I just need to add more water]

July 24, 2015

Adrian Bryant

remember you still need to maybe add some HIIT with the diet to TRULY burn off belly fat.

the ab and Ob workouts are fine but not the main thing for losing belly fat and only need to be done 1-2x a week

July 26, 2015


Hi Adrian! Im 5'6 157 lbs. I lost 15 lbs this yr but still have belly fat. I want to get rid of but don't want to lose any more weight from my legs. What would you recommend?

July 03, 2015

Adrian Bryant

generally all you will lose is the belly fat you have left. belly and hip fat are usually the last to go

July 05, 2015


Oh got it. Thanks now I just have to push myself harder. I dislike cardio but I love the feeling when I'm done. I'll keep in touch and keep browsing your page for other tips

July 07, 2015

Victoria Green

Hi Adrian! I'm 5'5. I was 140 37-30-39 now I'm 120 34-27-37. I've lost 6 inches in my pooch. But I'm still not satisfied. My stomach isn't completely flat, yet. It seems like it was easier to loose in the beginning. I Did HIT for 30mins 3-5times a week combined with a healthy diet. I'm scared that I'm going to lose all this weight and still have a pooch. A couple years ago I was 100 pounds and I still had a pooch. I'm getting impatient because my husband s birthday party is next month and I expected to have a flat belly by then so I could fit my party dress. I just started weight lifting so I can maintain what little curves I do have. Do you have any suggestions for me? Thanks!

June 15, 2015

Adrian Bryant

see #2,3 & 5 on this page

June 17, 2015

Bob Star

I am 74 and have a big pot belly I am 5.8 200 lb is there any help for me.i go to the Jim 3 days a week. For three years and only lost 10 lbs, none of it was from my belly. Bob

June 14, 2015


Hi. I am mid 40's. 5'5" and 214 lbs (I don't look my weight but my problem areas are my upper arms, my love handles, my belly, my upper legs and my rear). I have PCOS and a disability with my ankle which makes it hard to do a lot of physical activity and excercises (can't do a lot of walking and biking and no squats or anything putting pressure on my ankle). I'm depressed about my weight and would love to get back to my weight in high school (120) or even my weight of my late 20's (150). Could you suggest what workouts might help someone like me with more limited possibilities? Thank you for any help.

May 30, 2015

Adrian Bryant

use this

May 31, 2015


Hi Adrian. I've been doing your workouts for a few weeks and I've already lost a significant amount of belly! I'm doing a video soon. To keep track of my progress-- I'm going to be giving reviews about certain products and I would like to mention the wonderful results I'm getting from your program. Is that okay with you? And my next question. I workout at home, and I would like to purchase those heavy weights you have in your hip thrust/butt bridge workout. Where can I find them? I've already checked Walmart. There weights look too light.

May 01, 2015

Adrian Bryant

yes, you can make those vids.

as for the weights you are better off joining a gym

May 01, 2015


I would go but, i don't have the time to go drive to a gym, I'm a mother of two. I recently started school, (I'm going for my bachelors degree in nutrition and science) and I have a job. I do HIT 3-5x a week. I've been doing it for a month and I've already lost 4 inches off of my lower belly and an inch of my waist. I push myself VERY hard. I probably still have another 4 inches i need to loose.

Thankfully I have kept most of my lower half. I'm not over weight at all, maybe that's why. I'm not trying to lose weight, but I want to have a flat belly I had a baby 8 months ago. I've been doing some lifting with ankle weights, trying to activate my glutes. I'm not sure what else to do and I'm scared if i continue to lose weight, I will shrink my lower half, e eventually.

May 02, 2015


I am a 32 year old mother of one. I have never been thin and probably always obese my BMI is at least 50% FAT! And in the last 7 months I've lost about 70 lbs due mostly to stress I have the motivation to make it happen I know I didn't get like this over night and it's gonna take time but I need help knowing what to do or at least how to start. Can you help me out here with some ideas
Thank You

April 10, 2015


Hi Adrian,

I am not interested in losing weight, I just want to flatten and enhance my butt. I am a beginner with working out. M-W-F I am on the threadmill and I need some suggestions on what to do Tuesday and Thursday; on my stomach and bottom. Thank you in advance. I am 5'5" and weigh 143 lbs.

April 01, 2015


I am a 5ft 4 female, about 135-ish pounds. I am training for a half marathon, so I run long distances (about 40 or so miles per week).

I did weigh 160 a few years ago and I'm happy to have lost weight, but I'm still very depressed about my body.

I have a HUGE belly and my thighs need some work before bikini season. Can you suggest what exercise plan would work best in combination with my running? Thanks.

March 09, 2015


Whoops, accidentally posted twice! Thanks for responding so quickly.

March 09, 2015

Adrian Bryant

what is your current calorie intake

March 10, 2015


hi adrian. im 5'7 130lbs. i am super self conscious about my belly. i will be eating healthy and four days later ill be in a fast food parking lot. my legs are skinny and tall, its just my stomach thats holding me back from living a happy life. i try and workout but i can never stay motivated. what are your thoughts? should i be on the elliptical for about 30 minutes and then doing arm, leg, and ab workouts? that is what i have been doing. please help. thanks!

March 04, 2015

Adrian Bryant

use this to get off last few pounds of belly fat

March 04, 2015


Hey Adrian,

I love your site, however I'm not sure where to start. When I graduated high school, I maxed out at 5ft 4 160! Now I'm down to 134, but I'm still depressed about my body :(

I'm training for a half marathon, so I run long distances nearly every day. But I still have a HUGE belly with a roll right in the middle. It looks OK with clothes on, but I look horrible topless. I eat an OK diet, but I do skip meals sometimes...

Could you please suggest an appropriate diet plan/toning exercises for my situation? I'm proud of my weight loss and I'd like to wear a bikini this summer, but my abs need so much work! Also, what chest exercises can I do to prevent sagging and how often do I need to do them? I'm VERY busty....

Thank you so much!

February 26, 2015

Adrian Bryant

go here for chest and use step 3 on this page for belly

February 28, 2015


Hey Adrian. I love your website and have started to use your tips and tricks.
The problem is i'm a 20 year old girl, but i am 1/2 stones underweight although I have tummy fat.. a little pouch.
I've started to use your build a bigger butt excersise routine and for the legs too as my legs are extremely skinny, my arms are extremely skinny, flat bum but a pouch in the middle. What do I do as i don't want to lose anymore weight.. should i gain muscle on my tummy as that would burn the fat off anyway? thanks

February 18, 2015

Adrian Bryant

yes, you can follow step 3 to tone up that area

February 18, 2015


Too many oblique exercises will ur waist broad and less curvy & attractive

February 04, 2015

Maya Smith

Hey Adrian,
I am 28 years old female. My weight is 137 lbs and I am 5'6. I am going in vacation in 5 weeks. My problem is my belly and love handles. I wanna shrink my belly and waist but at the same time want to increase the size of my but and thighs. My belly is the same size as my 4 months pregnant friend lok. I been eating healthy for 10 days and walking 2 times a week. Was thinking about continuing walking and doing the the home workout plus the hip thrust on alternate days. Days 1 and 4 walking and days 2,3,5 and 6 home workout and hip thrust. What are your thought?

November 17, 2014

Adrian Bryant

you need to go here and do #1, 2 & 5

November 18, 2014


Hello I am 240 and very over weight. I am planning on going to a music festival in 6 months and want to use that as motivation to lose lots of weight. Any tips on what I should do and a realistic amount of weight I could lose in this amount of time? Thanks.

October 16, 2014

Adrian Bryant

see this

October 17, 2014


Hi Adrian,

I firstly just want to thank you so much for sharing all of this valuable information and offering all the help you do to your fans!

I have a question that I am a little stuck on finding the answer and am hoping you might be able to answer it??

** for the past year, I have been physically active. I am well over 100 lbs overweight. I cannot say I have not relapsed and had weeks at a time where I stopped working out. However, for the most part, I try to workout 3-5 times a week. (45-60 mins cardio, weight training on arms 2x50 reps per 8 arm exercises, ab exercises). I admit, I haven't really changed my diet and still do eat junk food every so often. Over the past year I have been attempting to lose weight, I only have maybe lost about 10 lbs or under. I haven't had much of a reduction in weight and inches but I do clearly see that I am much smaller than before. Even others notice that my belly, arms, back, legs and pretty much my whole body has gotten smaller. I just don't understand how I can appear much smaller, but still weigh and measure close to what I did 1 year ago?? Previous to this, I followed the advice on this web site, I worked out hard and lost close to 20 lbs in 3 weeks but I was counting calories and I was eating only around 1000-1100 calories vs about 2800 I should have been consuming. I'm really having a hard time changing my diet and noticing the weight on the scale go down. I do notice visually I am much smaller but I should probably lose about 130 lbs in total. I just don't understand what would cause me to appear and feel thinner but no weight or inches lost?? I heard it might be because of gaining muscle and muscle weighs the same as fat but takes up less space, and that it can also be skin shrinking? ? I don't know if this is what has happened to me or what?? I really need to get serious and start losing the weight on the scale! Due to my body frame and measurements I am considered the spoon or pear body shape. I have a bigger butt and I want to keep it. I am hoping to lose weight off my upper body from the belly up.... can you please tell me what would help me more to achieve this? Cardio or weight training??

I truly would really appreciate it you ever get the chance to read this and answer my questions, I would be forever grateful. I feel stuck and I don't know how to get out of this rut. Thank you kindly Adrian!!!

October 16, 2014

Adrian Bryant

overall it seems like you are looking for a plan like this here and also look at this

October 17, 2014


Hi Adrian, I am 5.3 and 102 pounds. I an just recovering from some personal stress issues. I am petite and do not have fat anywhere but at my belly. Can you please suggest a workout to get rid of only the belly fat. I don't want to loose anywhere else as I am already skinny and doing regular workout to gain some muscle.

October 15, 2014



I read your section on belly fat, but after dieting I am already underweight. I'm 5'6 114 lbs. i am willing to lose 1.2 lbs, but anymore then that will not help. Even at 104 lbs I had a small belly. It isn't bloating. Will I ever have a flat stomach or are my apple genectics going to win? Can apple shaped people even get a flat stomach? Please help.
Thank you so much!

October 07, 2014

Incorrect please try again

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