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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1-30 of 368 Comments
Vee

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

Vee

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

Ashley

Hi
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

Djuana

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

Rebekah

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

Rebekah

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

March 09, 2015

Adrian Bryant

what is your current calorie intake

March 10, 2015

Ashley

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

Rebekah

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

tea

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

indra

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

Brandon

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

Nina

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

daisy

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

Denise

Hi-

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!
Denise

October 07, 2014

Name*

Hello, I am a 48 year old female. I have type 2 diabetes and an obese stomach at 5 feet 1 inch at 204 pounds. I have back detergeation disease and nerve pain and unable to walk far or stand too long. What do you recommend for me on what exercises I can do to get rid of my obese stomach. I do each lite and working my way out of process foods, but still keep gaining. No thyroid issues. Thanks for any suggestions.

October 01, 2014

Adrian Bryant

see this for workout options

October 03, 2014

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


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