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 &…



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1-100 of 339 Comments
lisa

Hi adrian, please help.... I am 44... 4in and 54kilos. I have been taking raspberry ketones for over a month and haven't lost anything..... I am a very active person. I eat less calories, I jog nearly every day and make some exercise at home... what can I do to lose 5kilos as fast as possible? The only excersises I can do is at home has have kids to look after. Many thanks

September 21, 2014

lisa

Oops miss typed my height... 5ft 4in.... x

September 21, 2014

Adrian Bryant

go here

September 22, 2014

munir

hi,adrian
iam male 34 years my weight 182 lb i need to be 160 lb can you help me please

September 14, 2014

Adrian Bryant

use this workout and this diet

September 14, 2014

sammy

I have no time in the morning so I walk every night 9to 10 before dinner.I try to walk in fast pace.I m also in a diet.given up singer n fat riched food.I m doing it for the last one month but I m not seeing any visible results as I want 2 loose at least 15 to 20 kg in short time and want flat belly.I don't have treadmill at my home.plz suggest how work out or how to improve my walks to get the results very gast

September 13, 2014

Adrian Bryant

use this workout if you have a busy schedule

September 14, 2014

me

I am eighteen mother of two I wan to get in better shape and get rid of my baby fat/belly fat will this help all around?

September 10, 2014

Adrian Bryant

yes it will

September 10, 2014

P

I have a full butt however, I have butt dents, what workouts can I do to make them fuller?

August 26, 2014

Sonya

I'm 39 and a mother of 2. I've always been small, even after having a c-section 6 yrs ago, I went back to my pre pregnancy weight with in 4 months. I've noticed that in the past year my weight has been fluctuating and I can't seem to get it back down and notice that my stomach is no longer flat like it's always been. I've started to walk daily getting in anywhere from 1 hr- 2 hrs at about 4 miles p hr and just started taking zumba and am healthy. Is there a diet that I should start and additional/particular exercises? I need help my clothes don't fit like they used to and I'm uncomfortable.

thanks for your help in advance

August 13, 2014

Mariah

hi (:

I am 14 and 5'71/2
I have two days before i am a freshman. Eeek!. Anyways I was wondering how I can lose the most weight the fastest and keep it off. The main places are to get a smaller waist, toner arms and thighs. Please help thank you

August 05, 2014

ruff

Hi Adrian,

Why do you advice to do only ONE type of abs exercise on a given session? Is the single abs exercise will target all abdo muscle?
Can we mix different type of abs workouts in single session and what is the impact?

Thanks!

July 29, 2014

Adrian Bryant

you can mix but ONE is all you need. I just believe it is no need to do many different things that work the same muscle

July 30, 2014

layla555

Hi
Im slim already and i dont want to lose weight all over just my belly how do i accomplish that?

July 07, 2014

Adrian Bryant

did you read what was on this page for belly fat?

July 07, 2014

Shan

Hello, I've been eating right and doing at least 1hr of cardio a day and for some reason my legs are starting to tone up but I'm not losing any belly fat... I dont know what the problem is.

June 26, 2014

Adrian Bryant

no problem. keep on moving forward b/c usually thr belly fat is last to go

June 27, 2014

Shan

Thanks because I was getting really discouraged thinking after two extreme weight gaining pregnancies it wasn't going anywhere

June 28, 2014

Shan

I don't want to be one of those people with small legs and big upper body. I'm 223lbs 5'6

June 28, 2014

sanket

I am 83 kg Plz help me to loss 25 kg

June 23, 2014

nasha

hello im 14 and weigh 290 and im 5feet and 8 inches im tryin to loss 132 pound what program should I use.

June 19, 2014

Tina

Hi Adrian:

I am seeing a lot of popular workout DVD sets that promote a great workout in 25 minutes with results in 60 days. Do you have any videos that offer the same type of 25 or 30 minute High Intensity workouts that will get the same results? Thank you.

June 14, 2014

Ankit

Hi Adrian,
I am a 28 year old male, height 6'1 and weight 200 lbs. I had gained almost 20 lbs over the last six months since I graduated. During school I used to bike a lot which kept me in shape, infact I weighed 210 lbs before I went for my graduation and during my time at the school I came down to 180 lbs. I have just started biking again since last week and I bike almost 30- 40 mintues per day but I don't do any other exercise. Can you please suggest me how to come down to 165 lbs and what other workouts should I include? My prime concern in fat on face and belly.

Thanks,
Ankit

June 06, 2014

Manika

hey Adrain,
am 22 yrs old,
height is 5'5.5" and
weight has gone up to 156 lbs &
body measurement is around 38-31-41( my hips and thighs are almost out of shape... all i can see is cellulite :'( )
am so fed up and irritated of trying every thing and now am again planning to start my workout routine ( Thanks to yours motivation and inspiration.... on fb)
but am bit confused about concentrating on loosing weight first then on shaping my body or doing shaping simultaneously...
please help me and suggest me which plan to follow??
and can you tell me my body shape? (m very confused)

Thanks and Regards
Manika

May 21, 2014

Adrian Bryant

go here to take care of everything at the same time

May 21, 2014

Elizabeth

I want to lose belly fat, but I have lower back issues. What exercise do you suggest i do? Thanks!

May 15, 2014

Adrian Bryant

remember you dont have to do "belly' exercises to lose belly fat so what are your limitations as far as fat loss exercises go?

May 17, 2014

Elizabeth

Hi
Besides the lower back pain (link problema) I have no other limitations.
Thanks

May 27, 2014

Elizabeth

I am 45 year old teacher who doesn't get much time for gym. Have two small kids who need balanced diets. I have been trying to the fasting but feel rather dizzy after 12 hours is it normal or is it just before my body gets use to it?

May 27, 2014

Adrian Bryant

you may get used to it or it may not be the best thing for you but overall to lose belly fat you can simply use this workout and this diet if you don't have time

May 27, 2014

britt

I injured my spine last summer took 7 months to heal and I couldn't do anything vigorous when it came to my back/abs area. so when it got better but not fully healed I did planks.. its not so stressful on your back .. and it strengthens you from the inside out so it will even help your back problems by strengthening it and preventing further injury. I cant believe how far I came.. from bed ridden for 7 months to working out everyday.. I can do other ab workouts now thanks to planks strengthening my back. do 10 mins hiit a day a few days a week and do a low impact cardio like walking,jogging,biking on other days for belly fat loss and planks to tighten and strengthen. :D

July 17, 2014

Monae M.

I want to lose weight and tone my body but not lose my butt is there any suggestions you may have from me to keep my buns of steel while toning?

May 15, 2014

Adrian Bryant

see this

May 17, 2014

Nancy

I ended up bruising my ribs from doing jumping jack HIITs as I pushed too hard (and stupidly did not warm up before - I am NOT new to HIIt, have been doing it for about 3 yrs now). It's been about a month now, not sure when it will heal.

I have really strangely lost about 5 kg from doing no exercise and I definitely do NOT want to lose any more weight. However I still have some excess body fat. What can I do? I can't do any vigorous exercise , only walking, leg isolation etc. Can I burn off fat through low impact + diet?

Plz help! Thank you so much for your time.

May 14, 2014

Adrian Bryant

yes you can still lose weight doing that but make sure your diet like this is on point

May 14, 2014

puresurrounding@yahoo.com

I am 39 and weight 325. I am 5 11. I have a huge pot belly and to lose weight. My belly seemed not to do anything and i walk 3 miles 3 times a week. What i can i do to get down to 2 15. Please help!

May 10, 2014

George

Hi adrian,

I got two questions,

I have been working out, for about 4 month now, though i noticed that the fat overall of my body is shrinking, though my belly is the only thing which is the same?

Is that normal?

and My second question is,

If i workout and let say, i burn 300 calories and to lose weight i need about 1900, does that mean i can eat 2000 calories and still lose weight?

May 09, 2014

Adrian Bryant

yes for the first question. belly fat is usually the last to go

yes for the seconds question IF you know for a fact that 1900 is what you need to lose weight

May 11, 2014

H

Hi Adrian,

How do i get rid off back bulge/fat and tone it up?
Last time i dropped 3 dress sizes by weight training and cardio but my fat fa and belly fat was still visible. I was slim everywhere else. What can I do?

April 22, 2014

Adrian Bryant

what is your current weight and height now?

April 23, 2014

H

Im 5ft 2 weight 10 stone. Female

April 23, 2014

adrian bryant

there is no "back fat" magic exercise so basically you will need to lose weight all over but most of th weight you lose will be your remaining stubborn back fat if you do this plan here

April 24, 2014

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

adrian bryant

it's not like that. you can change your % by losing fat and/or gaining muscle

April 19, 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


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