How to Make the Stomach Look Flatter With Bodybuilding

Successful bodybuilders try to sculpt every muscle they can into the ideal size and shape. Even if you’re not overly concerned whether the edges of your pecs are perfect and your forearms are ripped, you can still use bodybuilding techniques to help flatten your stomach. Bodybuilding methods may also help a less-than-perfect stomach appear flatter, although the best way to look trim is to build muscle and reduce excess fat. As with all exercises, bodybuilding activities won’t spot-reduce stomach fat, but they can reshape and strengthen your entire body.

Things You'll Need

  • Barbell
  • Dumbbells
  • Exercise bench
  • Captain's chair
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Instructions

    • 1

      Start your bodybuilding session with a five- to 10-minute cardio warm-up. Ride an exercise bike, walk on a treadmill or perform any aerobic activity that raises your core temperature.

    • 2

      Work your abdominal muscles directly twice each week, with at least 48 hours between workouts. Perform incline sit-ups, bicycle crunches, leg raises in a Captain’s chair, reverse crunches and straight-arm pulldowns.

    • 3

      Perform three sets of 10 to 15 repetitions for each abdominal exercise. Hold your abdominal contractions for one to seconds during each activity.

    • 4

      Work the core muscles beneath your abs, including the transverse abdominis, with compound exercises such as barbell squats and deadlifts. Perform two or three sets of eight to 12 reps per set, twice per week, with at least one rest day between sessions.

    • 5

      Strengthen your chest muscles to make your stomach area appear flatter. Perform exercises such as barbell bench presses and dumbbell flyes, following the same schedule you use for squats and deadlifts.

    • 6

      Perform 45 to 60 minutes of cardio activities after each workout. The aerobic exercise will help burn calories and can help reduce fat across your body, including your abdomen, when a calorie deficit is reached.

    • 7

      Create a calorie deficit to reduce excess fat by eating a healthy diet. A calorie deficit occurs when you burn more calories than you consume.