Mind & Body

How to get a flatter stomach

Streamlining your stomach requires the right techniques and a little know-how. A-list trainer JAMES DUIGAN shares his rules to getting toned in three months (if it works for supermodels…)


3 months to go

“This is the ideal starting point to work towards any fitness goal, and the earlier you start, the more you will sustain results well beyond your vacation or event. The gold-standard exercise for flatter abs is the lunge twist. Keeping your hips facing the front and your arms raised out to the side so that they’re parallel with the ground, lunge forwards. Slowly sink further into the lunge, rotating your torso over the lead leg, keeping your hands out to the side and your body upright (chest raised and shoulders relaxed and rolled back). Rotate back to the middle and then return to your starting position. Repeat 10 times, then switch to the other leg.”

1 month to go

“Focus on your gut health. Bloating could suggest that you have a food intolerance (the most common food irritants are dairy, sugar, wheat and refined white carbohydrates) so be mindful of everything you put into your body. Does it feel good? If yes, then carry on. If not, think about alternatives. For example, if you think cow’s milk is causing bloating, consider switching to a dairy-free alternative such as oat milk. Also try introducing a prebiotic and a probiotic supplement to help sooth inflammation, boost the immune system and flush out toxins – all this will help flatten the stomach.”

2 weeks to go

“Mix up your workouts. Boxing, Pilates, yoga… Do something that inspires you to move your body in different ways. Try a mixture of cardio and body-weight exercises to tone up. Avoid abdominal crunches, which are detrimental on your spine. Instead, do abdominal toning exercises that work to lengthen and tone your whole core area, including your back. If you only have time for one exercise, pick the plank – hold it perfectly for 30 seconds or more, and you’ll soon be on track for more defined abs.”

1 week to go

“Cut the C.R.A.P – that’s caffeine, refined sugar, alcohol, processed foods. Hopefully you will have reduced your intake already at this stage, but now really is the time to completely cut it out. Even cutting your daily caffeine hit will help your gut to completely rebalance, giving you a flatter stomach.”


The model featured in this story is not associated with NET-A-PORTER and does not endorse it or the products shown.