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
Girl
, This
Guy
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 &…



Subscribe For More Videos Like This…

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1-100 of 287 Comments
Georgia

Hi I'm a 5'7 141lbs female my bodyfat percentage is 22% according to an online calculator, I would like to drop my body fat to 13% can you estimate how much fat that is to lose in lbs? Roughly? Thank you.

April 17, 2014

Andie Lima

Hi I'm a girl 20yo 5'7 119lbs and 10% body fat, I workout a lot and am currently do strength, cardio, and intervals and I eat very healthy. All of your advice for that is exactly what I need! However I have been doing your ab workouts and suggestions for months now and my abs are still not becoming that defined. I have a very flat stomach and it looks strong but I do not have any defined abs, do you have any suggestions for why this might be? Because based off everything on your website, and others, I should have more defined abs than I currently do.

March 30, 2014

adrian bryant

have you done my ab exercises or workouts like this new one hereon youtube

April 01, 2014

Kowgirl.krazy

Hi I'm 14 and really want to lose belly fat I weigh 152 and I'm 5,4 i eat quite well and have been starting to ride my horse every day I want to find something to help me lose my muffin top cause doesn't look that good when I have to wear a button ip shirt and tuck it in I have a month til my first rodeo and I really want to lose 10lbs what should I do?

March 30, 2014

Mary

Hi , I'm 5'7 about 140
I have a Very Small pouch , how long would it take to get abs ?

March 16, 2014

Adrian Bryant

it depends on what your current body fat percentage is?

March 18, 2014

Mary

25percent

March 28, 2014

Adrian Bryant

then you'll need to lose it with this here

March 28, 2014

Mary

Okay , and one more thing
Why when I do sit ups at the gym why do my stomach hurt at the top and not at the bottom ' am I doing it wrong ?

March 28, 2014

Rachael

Hello,
I am 24 years old, 5' 0" and 220 lbs I have cut my eating down to about 2000 calories a day and I do cardio and core exercises and bellydance daily. I am looking to trim the fat around my belly and hips after having had my daughter. But I have fibromyalgia and the chronic pain makes it hard to know when I'm pushing my muscles to the max or just hurting from the disease. I am trying to get back down to my highschool weight of 145 but nothing I'm doing seems to be working. Can you help?
Thanks
Rachael

March 10, 2014

Sheena

Hi there!

I want to thank you very much for making this page and your youtube vids are awesome!

I wanted to get some advice. I work crazy hours and I have issues getting very tired. This weekend, I was completely exhausted. I am doing some exercises and trying to eat healthier but what diet tips or workout tips do you have for energy? I really need some help :/

Thanks

March 10, 2014

adrian bryant

use this workout if your schedule is crazy

March 10, 2014

piyu

Hi Adrian, I m 5 ft 9 inches tall and weigh 180 pounds. My fat has accumulated all around my waist and thighs. I have really flabby arms. I desperately want to come down to 130 pounds.I have tried all types of diet and workout. Nothing seems to work out. I am also suffering from PCOS. I need to really lose weigh in order to cure my problem. Please help...

February 23, 2014

Anthony

5"6 150. What weight should I be at to see abs?any estimate?

February 20, 2014

Adrian Bryant

you should be under 10% FAT to see abs. look at this

February 21, 2014

Luis

I am 6'1" 280lb can I do abs to lose body fat or I need to do cardio first. I am trying to get a six pac

February 21, 2014

Adrian Bryant

you need to lose belly fat with diet, cardio and/or intervals. you already have a six pack with or without ab exercises. you just need to cut the fat off to see it

February 22, 2014

Tatiana

Hello,
My height is 5.1 and my weight is 100-102 (it changes all the time). My BMI is 14% fat. I am trying to work on my abs so they can be visible. How many times per week and how long per one workout should I focus on my abs?
Thank you very much for your reply!

February 18, 2014

Adrian Bryant

no more than 3x per week but the key is controlling your fat % to see your abs

February 19, 2014

Freya

So basically, I only want the vertical lines down my abs, and not the horizontal. My stomach is almost flat. How do I do this??
Thank you so much!

February 15, 2014

Adrian Bryant

what is your weight and height now along with your bodyfat percentage?

February 15, 2014

Freya

What is the difference between the ab definition on these girls (media-cache-ak0.pinimg.com) & (data3.whicdn.com) , and this girl (25.media.tumblr.com) ?

February 15, 2014

Ashley :)

Hello my name is Ashley I am 13 and I have done insanity and am about to finish les mils combat. My dream is to get abs but I don't drink those protein shakes, do you think that is why I'm not showing my abs yet? my stomach is not very flat but I do feel it getting hard. how can I develop abs at my age? any ideas? how should I eat?

January 27, 2014

Adrian Bryant

what is your weight and height now? along with your bodyfat %

January 28, 2014

ana

Hi adrian, I weight 115 pounds I have muscular legs but they r skinny so my goal is to get thicker thighs and a bigger behind but the problem is I have a gut and everything I eat goes straight to my stomach. I understand that to loose my belly fat I will have to loose weight all around but I dont want too because I already have skinny arms legs etc. Is there anyway were I can just loose belly fat and get abs but gain weight at the same time on my legs and glutes? Any diets, exercise plans? I was thinkin doing cardio for pstomach and leg press plus take protein. What do you think? Thank you.

January 26, 2014

ana

would it make sense if I am eating 2000 calories per day to get the thicker thighs but then I am burning calories while doing the cardio to get a smaller waist?

January 28, 2014

Adrian Bryant

i would start out in the 1200-to-1500 calorie range. remember: your goal is yo get thicker thighs and not to add fat

January 29, 2014

George

Hi Adrian,

Am just wondering, am currently trying to reduce my body fat %, however i have been told that everyone has an abs below that fat, yet when i flex, i really cant feel them.

So in the past, i was around 235 pounds and dropped it to163 pounds, however i still had a hanging belly. Now i regained some of that weight, am back to 207 pounds, however i was able to maintain that weight by exercising through cardio and especially weight training, in which i developed great muscle mass on my shoulder, arms, back, and little on my leg, except my abs. I really never lifted any weights or did any abs exercises through my first weight loss attempt.

So i came to a conclusion that i really dont have that much of an abs muscle, would it be possible to build them while being on caloric deficit to reduce my bodyfat and get rid of the belly?

Thanks.

January 24, 2014

Adrian Bryant

yes, building up your abs while reducing overall fat will get your abs to show

January 24, 2014

Ileana

I am 5'1" and 24 years old and currently weigh 135llbs. I began my diet( which basically consists of portioning my food, eating regularly every fours hours, drinking about 10+ 8 oz cups of water a day, and not drinking soda or juice or eating chips, candy or cake) a little less then three months ago. I do not workout and have managed to lose about 15 pounds within a three month time frame. I feel my body has adjusted to my diet well and I'm ready to start working out(since my body seems resistent in losing any more weight) but I don't want to spend money, since I am currently unemployed, on workout equipment. I know that walking works wonders so I will begin doing that. I just want to know what kind or workout I can do without equipment that will help me lose these ten pounds I still need to lose. I also have issues losing belly fat. I want to lose and tighten my belly since it sags and has many strecth marks due to my having a child three years ago. Any suggestions? I would appreciate it.

January 19, 2014

freddy garcia

hi there
I am 23 yrs old male 76kg, 6'0. I have a skinny body frame and some unwanted fat on the belly/chest. would like to gain more some muscle mass and also burn the fat. not into the whole calorie counting but I have started to watch what im eating (cutting out the take aways).what work outs/diet/supps should I be on? any advice will be helpful thanks heaps!!

January 16, 2014

Adrian Bryant

start here

January 17, 2014

Anna Marie

Hi I need help by losing my belly fat with the results of a flat stomach, and love handles all at the same time while lifting and making my butt bigger and toning my thighs and arms. I breastfeed so I don't want to do anything to bad to where I will pass out. Please help.

January 15, 2014

Adrian Bryant

go here to lose weight and get a bigger butt

January 16, 2014

ericanbryan@gmail.com

Hi Adrian I've written u before about my work outs I've lost 29 lbs in 7 weeks but last week I didn't lose anything I'm burning 1200 calories in am and another 200 to 300 at night . Wut do think I'm doing wrong I do elliptical ,treadmill stationary bike and walking at night I keep a food log also the only difference I saw was I was only eating the most 630 calories a day a cut back 20 mins on elliptical bcuz I was trying run more on treadmill inclines at 15 .

November 13, 2013

Adrian Bryant

so has it only been ONE week where you have not lost anything? what is your current weight and height?

November 14, 2013

Erica

My current weight is 149 from 210 but my stomach and legs are still giggling and my stomach below my belly button is where I have most problems ...

February 17, 2014

Adrian Bryant

how tall are you? you may simply just have a little more stubborn fat to lose

February 17, 2014

steve@mcrecon.com

Hi Adrian,
I'm 6'0 and 215 lbs. I used to be quite athletic, but due to a l4-l5 back injury, I have not been able to keep a specific workout going. I would like to get a six pack and be able to increase my muscle mass without the back pain. Any ideas?

November 06, 2013

Adrian Bryant

what types of workouts give you the most trouble?

November 06, 2013

tracy

hi adrian,

Im 5'8 54 and 260 been trying to lose weight for years. I've been taking brisk walks 5 days a week for 40 mins to an hour and unable to lose the weight I think I should be losing.

October 23, 2013

Adrian Bryant

see these tips

October 23, 2013

Lilly T.

Hi Adrian,
I'm 49 years old, female, 5'3", 198 lbs.
2 years ago I had a hysterectomy and since then my weight went up.
I started about 2 months ago with workout (10 min cardio & strength training – not sure if I should use the heavier dumbbells).
Although I’m not eating a lot of carbs, occasionally sweets – looks like I don’t lose any kg.
Most of my weight is on my stomach.
I want to lose around 66lbs.
Could you please recommend me the plan?
I really want to lose this weight soon. I'm not happy with myself, especially that I used to have a good hourly figure & 120 lbs.
Please help me!
Thank you.

October 09, 2013

Adrian Bryant

go here

October 09, 2013

Reena

Hello Adrian,

I will be attending my cousin's wedding in two weeks. I am a female with a slim figure but recently I have gained weight around my belly area. Is there any diet or workouts you could recommend to loose or tone up in two weeks. Its an emergency. Please help!!!

Thanks,
Reena

September 29, 2013

Reena

Hello Adrian,

Sorry I forgot to mention my height and weight information. My height is 5'5" and I weight 135lbs. I workout moderately twice a week.

September 29, 2013

nikki

M 5.3 with 70kg weight. I wnt to lose 8-10kg in dis month. I had diet plan bcoz of which my wight gt incrse within 15 days about 1-2kg .. now I bought bipasha basu fitnes cd and having lemon wid warm water+honey in it ..erly mrnung.. wt else I shud do.. help me

September 24, 2013

Adrian Bryant

now you need a food journal to track your calories so you'll know exactly how much you need to eat to lose weight

September 24, 2013

pretty

Hi Adrian, I'm 33 yrs old, female, 5'4", 154 lbs. 3 years ago I was 168 but after a year workout ( cardio - kickboxing, zumba) I dropped down to 132. I got married and started eating out alot which made me gain weight all over again. Now I'm 154. Most of my weight is on my stomach. I want to be 120/125. Could you pls recommend me the plan? I want to lose this weight soon. I'm not happy with myself and feel that my husband would go after someone else. Yes, I've controlled my diet as well. I don't take sugar and very min salt. Pls help me. Thank You.

September 14, 2013

Adrian Bryant

start using this workout and this diet

September 14, 2013

ili

I am 5'2 and very petite except my tummy which is big i am 120 pounds so should i skip step one since the last 10-20 pounds is a lot for me and my belly is the only thing that's big ?

September 12, 2013

Adrian Bryant

yes but use a plan like this to lose the last bit of belly fat

September 14, 2013

ili

thank you! your awesome!

September 16, 2013

Rachael

Hi Adrian,

I am 17 years old, 110 lbs, & I'm 5'. I've always been the "smaller" girl but over the past year I have just expanded by letting myself go. I have the belly pooch and my thighs have gotten bigger. I also want my butt more firm. Is there anything that can help for the pooch? I want to be fit again and I want to look good for my senior trip this year. Please please please help!! I am just not comfortable walking around in a bikini like I was the year before. I need a new diet and new workouts. I have no idea how much my fat % is. Please help me!
Thanks!

September 09, 2013

Adrian Bryant

use this and 2-thru-4 to get where you want to be

September 10, 2013

youdontneedtoknow

Hi Adrian.

I'm 13 years old 5"4 55kgs and female

I'm trying to get a flat stomach as fast as I can, also my flabby arms bother me so much. I have muscles, bigger than my female classmates, but then i started gaining fat after my vacation and it's as if hiding under all the fats. I'm positive that I didn't lose my muscles since I got stronger during vacation

.anyways... can you tell me what i can do besides from crunches and sit ups? 'Cause as embarassing as this is, I can't do ONE sit ups or a crunch. I'm hoping to get a curvy figure to stop the critisism.

September 07, 2013

youdontneedtoknow

my stomach is quite hard but it's huge.
why is that?

September 07, 2013

Adrian Bryant

what would you say your bodyfat percentage is

September 07, 2013

youdontneedtoknow

uh... probably 25%

September 08, 2013

Adrian Bryant

Steps 2-thru-4 is probably going to be the best solution for you since I can't see you having a lot of belly fat at your weight

September 08, 2013

youdontneedtoknow

Thanks Adrian!

September 20, 2013

Name*

Hi Adrian, thanks for all your help. Of course I have belly fat, I´m old, 65 female and abandoned my body for many years. I have trained for some months, but no change has happened. I´m doing your workouts of jumping jacks for 20 minutes and some others. Is there any hope for me?

September 05, 2013

Adrian Bryant

how's your diet?

September 06, 2013

tea

Hi adrian. I want underweight so I want to gain muscle to put on weight but I have a stomach even though I am underweight.. How do i lose the stomach fat without losing any fat from my arms or legs because they are way too skinny! Any tips? Thanks :)

September 03, 2013

tea

I am underweight* sorry

September 03, 2013

Adrian Bryant

are you guy trying to gain mass or a girl trying to get more curves?

September 03, 2013

tea

girl :)

September 03, 2013

Adrian Bryant

go here

September 03, 2013

tea

i dont want to lose weight though :/ only stomach im already underweight

September 03, 2013

Adrian Bryant

from what I understand it's just the stubborn belly fat left, correct? if so then the plan I gave you will work

September 04, 2013

Haque

How do i get a V? I do some of the workouts here from changing them after 3 weeks i have semi abs and a little bit of a V? How do i boarden and make it more defined?

September 01, 2013

Adrian Bryant

you do that by working on your back

September 01, 2013

Razz

Do i go over the limit of reps and sets mention on the page?

August 30, 2013

Adrian Bryant

You don't have to. the sets and reps on this page is more than enough to build great abs

August 31, 2013

shantel

hi Adrian,

u really helping me,thanks and keep the good job up!

August 22, 2013

trish

Hi ..
Please help me.I am really worried ..I weight 95kgs at age 21 with 5,8 height. I have a big chuby face..and my wedding is on 3 rd september ..I neeed to reduce 5 inches from belly and waist fast and anything to get a skinny face..

August 16, 2013

Adrian Bryant

then use this workout and this diet

August 17, 2013

dont wanna share my name

Not sharing my name for personal reasons.
Hi adrian. Please can you help me?
I used to weigh 75kg but after being a complete idiot and going on an extremely low diet for a year made my weight drop to 57 which for my height (1.68m) is veey low bmi. But my bodyfat percentage is high ;/ so ive just lost muscle.
And now im a 'skinny fat' girl. Ive searched up advice for skinny fat but its all for men. I dont want to bulk up or anything, I want a body like gisele bundchen.
What can I do?

I started eating normally again, and the weight is coming back on :/ my arms and face are extremely skinny, my hips are tiny, boobs are saggy. Stretch marks everywhere. My main concern is my face. Its lost all ita fat. I want my cheeks back /; but my thighs and stomach are HUGEE. Like, massive.
So in summary- how can i get rid of the skinny fat look and get that victorias secret body ive always wanted?
And how long will it take?
Please reply to me :( I really need help with this.
I now spend a good hour in the gym on the elliptical and burn 600 per session. I go around 4-5 times a week. But it wont do anythint for my skinnyfat /:
Thanks
And btw im 14 years old

August 03, 2013

Adrian Bryant

so is your current weight 57kg? have you seen this

August 04, 2013

Lynn

Why is it so hard for women to get abs after their second pregnancy, me and all of my friends are struggling with the midsection. Is it anyone here that lost all their belly fat after 2nd baby? After I had my first child my abs came back it is do hard after the 2nd

Please help

August 03, 2013

Adrian Bryant

what are you doing now to lose belly fat and what is your current weight and height?

August 04, 2013

Lynn

143 5'5 I do 3 sets of 20 reps of sit ups on ball and crunches
Working the obliques oh and lower ab work out also
Laying on floor raising my butt and legs from floor

August 05, 2013

Adrian Bryant

all of that you are doing does VERY LITTLE to help you lose any belly fat. you lose belly fat like you do any other fat on your body by Using any 1 of the permanent weight loss plans here

August 06, 2013

K.P.

Hi I'm 16 yrs. old Male and I currently weigh 172 lbs. I'm goal is to lose weight up to 155 lbs. however I want to lose my belly fat mainly and build muscle for my arms, calves, thighs. What would you recommend? Thank you for your time.

July 31, 2013

Adrian Bryant

use this

July 31, 2013

Kiki

Dear Adrian,

I'm 15, 5'8", and 135 pounds. I'm not fat cause I'm tall, but my thighs and tummy really bother me. Especially my thighs. Any advice to lose thigh and tummy fat without having to go to the gym (any good at home workout?) or buy any medication or supplement. (Parents would never allow weight loss pills)

Thanks,
Kiki

July 06, 2013

Adrian Bryant

do this to lose fat at home

July 07, 2013

Coco

Hi I'm 5 6, 16, and weigh 160 pounds. I was 130 pounds last summer, and I don't know what happened...:/ I just want to get back to 130 pounds! Does anyone have a diet/exercise plan where I could lose 30 pounds in 4-6 weeks? Thank you so much!

June 29, 2013

Maya

Hi Adrian, I have belly fat but my thighs are pretty thin. I was wondering if they would get thinner with this because i do not have fat on my thighs. After losing the fat on my body I'm also planning to do thicker thigh exercises and i really do not want my legs any smaller than they already are.

June 28, 2013

Adrian Bryant

not really. if all you have left is belly fat then most of the fat loss will come from your belly

June 29, 2013

Dallas

Hi Adrian! I'm Dallas.

I'm 16, about 5'6'', and currently weigh 134.4 lbs.. I go to the gym at my school to work out every weekday. I usually use Monday to Wednesday for weight training (such as bench, squat, dips, etc.) and Thursday and Friday for cardio (bike, running, interval, etc.). I've been working out all year and since leaving school I've lost about 16 lbs.. But I haven't really seen any change in my stomach. I'm currently a size 31 (in waist) and am still embarrassed to take my shirt off in front of others, even my family. Why is this happening? This stubborn belly fat just won't leave. I drink tons of water, I exercise, I do some core every now and then, I count my calories, and am eating healthy stuff. I'd really like to get a flat stomach by the time school starts again. Could you please tell me what I'm doing wrong?

June 22, 2013

Adrian Bryant

what would you say your bodyfat % is?

June 23, 2013

Dallas

Sorry for replying so late, Adrian!

I checked and it says around 9-11%. I think that's a good thing...right? Oh, and as an update for my weight and stuff, I'm currently 124.8 lbs. with a 29 in. waist and 15 in. for the neck. I've definitely seen an improvement with my stomach. When I stand up, I can kind of see a six-pack coming in...but when I sit down or bend over, it looks...unappealing to me. Is there something I'm doing wrong with my exercises and diet? What do you suggest?

July 20, 2013


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