5 Steps To Get a Belly Like This…

man and woman lose belly fat

1. Lose Belly Fat

To lose belly fat you need to lose weight all over your body at the same time with these 2 Steps to Lose Weight Fast

The only time you can target belly fat is where you'd use an advanced weight loss plan to lose your last 10-to-20 pounds which is usually just belly fat and stubborn butt, hip & thigh fat.

2. Get Rid of Fake Belly Fat

3. Get Abs By…

Doing ONE of the 3 Ab workouts below 1-to-6 times a day 1-to-3 days per week taking at least one day off between workouts…

Click on photos to do an Ab workout

You Already Have Abs but…

 To Make Your Abs Visible…

More Ab Exercises…

4. Flat Stomach Exercises

Weak TVA or TransVerseAbdomiuns muscles make your belly protrude outward making your belly look fatter than it really is even if you're already skinny with not much belly fat so to strengthen your TVA muscles to instantly get a flatter stomach…

Do These Flat Stomach Exercises…

Do any combination of those TVA or Flat stomach exercises as often as you like to get a flatter stomach rather quickly but you still have to lose belly fat to TRULY get a flat stomach.

5. Focus Mostly On Step 1

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

man and woman get rid belly fat

You've Lost Belly Fat Using Step 1 to lose weight all over your body and as you're losing belly fat…

When Will My Belly Look Like This…?

when to expect flat stomach with no belly fat

The more overweight you are + the more belly fat you have + how high your body fat at percentage is = the longer it's going to take you to lose belly fat, see your abs & get a flat stomach.

Make Sure You Also See…

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1-35 of 393 Comments

Hello Adrian ,
I am overweight , I want smaller Butt , Stomach,
legs , arms , etccc . I just want to be small.
What exercises can you direct me to do ?
I starting weight was 286 and now I'm 227 ,
my goal weight for my Age and Height , between
130 - 150 . I am "IF" 16 hours and I only drink Water 113 ounces per day, half my body weight .
I'm on a 1200 calorie diet , I feel you will guide me in the right direction , that I really need. Thank you ......

February 06, 2016


Hello Adrian, good job u are doing out there. Just got to know about this site today. I am a woman, weighing 98kg. I ve tried some many things to shed d weight but none seem to be working. I plan to do some of the things l ve read today. Pls my major concern is my belly fat and pls can u recommend any exercise to slim down my wide shoulders. Tanks for ur quick response

October 15, 2015

Adrian Bryant

when it comes to losing any kind of fat or slimming down it all comes down to overall weight loss and not a specific exercise so basically to lose weight all over...

use this workout and this diet

October 16, 2015


Hi Adrian...

Plz help me ... i was of 89kg last week but now im 87kg....iwas n still im on strict diet since 7days....i know i lost 2kgs...but im not happy with results what im expecting i didnt get...pz help me how can i lose weight more fast

October 04, 2015


Hi. I need to loose weight in my stomach an arms but have been scared to loose my bottom an hips. I need a workout that targets my stomach and arms but one thst allows me to still have a bottom. Does that exist?

September 16, 2015

Adrian Bryant

does not exist. maybe this will ease your fears

September 17, 2015


I am a 46 yo perimenopause woman starting weight of 208 and I'm 5'7" tall. I started my diet and working out a month ago. I started with eating 1200 calories, low fat. I also started working out 4-6 times a week doing entire body lifting with circuit and then on the treadmill working myself up to Level 9 Hill which I burn 350-400 calories. I only lost 2 lbs in that month. I have now changed my diet to Atkins as I noticed on myfitnesspal program, my carbs were high. I am one of those people where the 1200 and sometimes less isn't working for me. I have never eaten breakfast and when I have tried that, it never has helped. Not sure what else to adjust to get the weight off. Any thing else you can suggest?

September 14, 2015

Adrian Bryant

how are you tracking the calories? and start using these workout rules

September 14, 2015


Hi Adrian

I currently weight 82kg and I am 1.72cm, age 32. My weight lies more on my arms and belly. Please how can I loose the weights without losing my bum and also could you please recommend some butt exercises to have them firm.

August 04, 2015


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

Incorrect please try again
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