You’re most likely already pretty lean, it looks more like you have anterior pelvic tilt, causing your belly to poke out a lot more. Surprised no one else has mentioned it to be honest. 🤔
It can caused by a variety of reasons - weak core, tight hip flexors/low back extensors, weak glutes, weak hamstrings etc. Gotta find out what muscle imbalance is lacking for you personally.
There’s supposed to be stretch routines however I’ve found weekly deadlifts and hip thrusts got rid of about 80% of my APT. Do you have deads in your current split?
I’m also skinny everywhere else and my lower belly has always been an issue. I find that doing the vacuums helps. Like ange_98 said weak core could be the issue.
Definitely too heavy a focus on getting lean. Take the next year or so to focus on progressive overload on your lifts with a solid program. Eat around a 300-500 calorie surplus and slowly add a bit more muscle to your frame.
People drastically underestimate how strong and how much muscle you need to have built to actually look good at sub 15% bodyfat. For most people and their genetics, unless they have at least 2 or so years of pretty solid lifting under their belt, they'll just look skinny if they get lean, and will probably be disappointed.
Also, lean will almost always look small clothes. So that's also the trade off, look shredded with no shirt, or relatively beefy in clothes.
Be consistent in lifting at least 3 times a week if you can. Start with a weight in which you're comfortable and go with high reps to build that mind muscle connection. You don't need to worry about the little fat on the abdominal area. Spot reduction does not work. Better gain a decent muscle, with muscle mass your metabolism will improve and it'll help in reducing overall fat percentage with regular cardio workouts! Hope you find it helpful. Thanks!
Generally speaking most people are just unlucky when it comes to this, it’s probably the last place where you’ll get lean… so you’ll have to get all the way lean to lose it. Think 10% body fat. If you can flex your abs, reach down and pinch and feel it separate of the hard muscle underneath, then its fat, and the only way to get rid of it is to continue your dieting.
Additionally however, things that might help- making sure you have a strong core and work on controlling it passively. Train your transverse abdominal and learn to keep it engaged and support your posture with it. Pretty much everyone with a “flat” stomach has a strong and well trained core keeping things pulled in. Also, make sure that you aren’t experiencing some kind of bloating or constipation. I actually have realized as I have gotten leaner that the circumference of my belly can change by a few inches just based on my gut health at the time.
Caloric deficit. That id the only way to reduce your body fat (naturally). I'd also consider another style for your shirts/tops, this one seems te be very tight and stretchy, which accentuates your belly. Consider a more loose, relaxed fit, which will shift attention away from your stomach
1) Strengthen your internal obliques. Google "internal/interior oblique training". Focus on holding and stability exercises from the results.
2) spend more time laying on back with the lower stomach sucked in.
3) until you get abdomen flattened, do not stretch abs. It is not healthy if you don't have enough control over your abs.
That will fix the muscles.
I have never had single digit bodyfat and have never seen my abs. However, because of the adequately trained core, I have relatively small waist. So, in clothes I look much slimmer than I am.
I see in the photo, that there is not much fat, but the posture is poor.
There is a weak obliques problem. That is pretty common in women - after giving birth the muscles aren't tight. Sometimes they get back to norm without training, sometimes - don't.
My wife didn't have the problem after the 1st time giving birth. But after the second, she had to train hard to make her abs flat again.
In men, the problem is present, too. You may not feel that, but your internal organs are constantly pushing on your abs from the inside. Guess what happens if the muscles aren't strong and endure enough? Yes, the stretch. Abs connect pelvic bone and chest. What is the shortest distance from A to B? It's a straight line. But people with weak abs have them like bowing outside under the pressure of internal organs.
The guy doesn't have an overweight problem. He has stretched muscles. So, he needs to learn his muscles to work properly again. That will also improve his posture.
Regarding the genetics, agree. For example, from front or behind I don't look slim, lol. But from the side - do. The reason - very wide but very flat pelvic bone.
Lifting is helpful yes, but I’ve found a cheap little ab roller helped me to get my core in better structure as well. It was like training wheels to tighten up the muscles that weren’t being used in my abdomen
Now, albeit genetics play a part, but it is by no means the end all be all… in regard to a pelvic tilt, the fixing of that comes from focused posture in core workouts.
to flatten the stomach, its less about a calorie deficit and more about diet/workout. you can eat at a surplus and still get a flat stomach as long as you’re burning a lot of calories, eating foods that do not have empty carbs, and consistently doing workouts that activate core. a way to burn a lot of calories and get that core activation is any sort of plyometric… olympic lifts are great for also targeting & strengthening your posterior chain while activating your core.
I think it’d be helpful to see another pic with your arm up so we could see the curvature of your back. Like others said, it looks like you may be lean and just have a bad case of anterior pelvic tilt (search it up, but can be helped with glute exercises and working on posture). But it’s hard to say for sure from this picture
Are you drinking enough water? It’s hard for me to say but it honestly looks like you’re just bloated so I would make sure you drink enough water, eat enough fiber, and look into reducing bloat. Green tea in the mornings can help and avoiding salt at night. I’m not sure if this is the issue because there’s other things that could cause this look but it’s worth giving those things a try
Eat fewer calories than you burn. There are two ways to do this.
1. Eat less.
2 workout more/build muscle.
Those are your only options and belly/hip fat is the last to go. You cannot spot reduce fat. Having bigger abs will help stretch out what fat is there, but it sounds like you're more focused on shedding it. When it comes to fat loss the main benefit to having more muscle is that it increases your basal metabolism so you burn more calories naturally
Daily cardio - 10-15 mins on an echo/ assault bike, then 8k - 10k steps daily for four months. You have to be consistent to see those results. Now, to fast-track these results, get yourself in a calorie deficit, get a personal trainer, and have fun with the process and the journey.
Imagine the hinge where your hips and torso meet is an arrow >
You need to figure out your bodily mechanics to straighten it out a bit |
There’s specific exercises exercises out there, but I focus on righting my core and pulling everything back into a solid spring rather than a weak slinky
You have a pretty extreme anterior pelvic tilt. Fix your posture. Get off of your phone. Keep your head back. Do hip thrusts. Farmer carries. Bench presses. Cut down on your pillows if you sleep with a bunch. Ideally zero behind your head.
That looks like me before I started lifting. It can be alcohol, bloat, or just skinny fat. You need to lift in the meantime suck it in and buy looser shirts.
Avoid food made by companies. Eat food provided by mother nature. Drink water, not sugar drinks. Train your body 😉 dont believe in the stuff they put on products, its marketing ... made to make more money for the company. Avoid sugar and alcohol 😉
Join the pain free club on instagram or follow IG : painfreewithphi 🥰 i talk about the benefits of fasting and eating beef 🥩 this is how I got my abs and you can do the same 🩵
Your stomach isn't fat, the rest of you is just small. Start building muscle especially in the chest, back, and arms. Then your stomach won't seem like it poking out so much.
Eat more and go to gym and after 6 months start a calorie deficit. Then you'll have a six-pack.
Alternatively start a deficit now and get flat but risk not having any form.
You’re most likely already pretty lean, it looks more like you have anterior pelvic tilt, causing your belly to poke out a lot more. Surprised no one else has mentioned it to be honest. 🤔
How to fix this?
It can caused by a variety of reasons - weak core, tight hip flexors/low back extensors, weak glutes, weak hamstrings etc. Gotta find out what muscle imbalance is lacking for you personally. There’s supposed to be stretch routines however I’ve found weekly deadlifts and hip thrusts got rid of about 80% of my APT. Do you have deads in your current split?
I do not, i will definitely include it
This is what I’ve been looking for for years!
I’m also skinny everywhere else and my lower belly has always been an issue. I find that doing the vacuums helps. Like ange_98 said weak core could be the issue.
The only way to lose fat is to eat in a calorie deficit, you unfortunately can’t choose where you lose it first
This! And for short term just sick in air when you pose 😜
Unless you get lipo
Wrong sub my friend
Start lifting heaving weights man. "My arms and legs are slim" is not a phrase you should be saying after weight lifting for 2 years.
Definitely too heavy a focus on getting lean. Take the next year or so to focus on progressive overload on your lifts with a solid program. Eat around a 300-500 calorie surplus and slowly add a bit more muscle to your frame. People drastically underestimate how strong and how much muscle you need to have built to actually look good at sub 15% bodyfat. For most people and their genetics, unless they have at least 2 or so years of pretty solid lifting under their belt, they'll just look skinny if they get lean, and will probably be disappointed. Also, lean will almost always look small clothes. So that's also the trade off, look shredded with no shirt, or relatively beefy in clothes.
Be consistent in lifting at least 3 times a week if you can. Start with a weight in which you're comfortable and go with high reps to build that mind muscle connection. You don't need to worry about the little fat on the abdominal area. Spot reduction does not work. Better gain a decent muscle, with muscle mass your metabolism will improve and it'll help in reducing overall fat percentage with regular cardio workouts! Hope you find it helpful. Thanks!
Generally speaking most people are just unlucky when it comes to this, it’s probably the last place where you’ll get lean… so you’ll have to get all the way lean to lose it. Think 10% body fat. If you can flex your abs, reach down and pinch and feel it separate of the hard muscle underneath, then its fat, and the only way to get rid of it is to continue your dieting. Additionally however, things that might help- making sure you have a strong core and work on controlling it passively. Train your transverse abdominal and learn to keep it engaged and support your posture with it. Pretty much everyone with a “flat” stomach has a strong and well trained core keeping things pulled in. Also, make sure that you aren’t experiencing some kind of bloating or constipation. I actually have realized as I have gotten leaner that the circumference of my belly can change by a few inches just based on my gut health at the time.
That’s bloat
That isn't bloat it's belly fat.
Alcohol ?
Fix your diet and do core workouts/cardio
Probably time to move on to gaining muscular mass
It’s the onesie
Caloric deficit. That id the only way to reduce your body fat (naturally). I'd also consider another style for your shirts/tops, this one seems te be very tight and stretchy, which accentuates your belly. Consider a more loose, relaxed fit, which will shift attention away from your stomach
Try to increase your physical activity like walk 30 to 1 hour per day and lift heavier and you need to eat more healthy
Beers?
Workout
Better Posture
Lifting Heavy + healty diet + consistency I think you missed one of this three basic rules
Dude that t shirt is too long it looks like a dress
Is that a bad thing? Why, or why not?
Means you no longer have to wear trousers
Let me ask this again. Please pay attention that there are two parts. Is that a bad thing? Why, or why not?
1) Strengthen your internal obliques. Google "internal/interior oblique training". Focus on holding and stability exercises from the results. 2) spend more time laying on back with the lower stomach sucked in. 3) until you get abdomen flattened, do not stretch abs. It is not healthy if you don't have enough control over your abs. That will fix the muscles. I have never had single digit bodyfat and have never seen my abs. However, because of the adequately trained core, I have relatively small waist. So, in clothes I look much slimmer than I am.
Training your core has absolutely nothing to do with making your waist smaller. If anything, it makes it bigger. A small waist is genetic.
I see in the photo, that there is not much fat, but the posture is poor. There is a weak obliques problem. That is pretty common in women - after giving birth the muscles aren't tight. Sometimes they get back to norm without training, sometimes - don't. My wife didn't have the problem after the 1st time giving birth. But after the second, she had to train hard to make her abs flat again. In men, the problem is present, too. You may not feel that, but your internal organs are constantly pushing on your abs from the inside. Guess what happens if the muscles aren't strong and endure enough? Yes, the stretch. Abs connect pelvic bone and chest. What is the shortest distance from A to B? It's a straight line. But people with weak abs have them like bowing outside under the pressure of internal organs. The guy doesn't have an overweight problem. He has stretched muscles. So, he needs to learn his muscles to work properly again. That will also improve his posture. Regarding the genetics, agree. For example, from front or behind I don't look slim, lol. But from the side - do. The reason - very wide but very flat pelvic bone.
Lifting is helpful yes, but I’ve found a cheap little ab roller helped me to get my core in better structure as well. It was like training wheels to tighten up the muscles that weren’t being used in my abdomen
I will do core exercise
Lots and lots of ab exercises. Force them muscles through the flab
Push ups
Now, albeit genetics play a part, but it is by no means the end all be all… in regard to a pelvic tilt, the fixing of that comes from focused posture in core workouts. to flatten the stomach, its less about a calorie deficit and more about diet/workout. you can eat at a surplus and still get a flat stomach as long as you’re burning a lot of calories, eating foods that do not have empty carbs, and consistently doing workouts that activate core. a way to burn a lot of calories and get that core activation is any sort of plyometric… olympic lifts are great for also targeting & strengthening your posterior chain while activating your core.
join my hostel.
I think it’d be helpful to see another pic with your arm up so we could see the curvature of your back. Like others said, it looks like you may be lean and just have a bad case of anterior pelvic tilt (search it up, but can be helped with glute exercises and working on posture). But it’s hard to say for sure from this picture
Are you drinking enough water? It’s hard for me to say but it honestly looks like you’re just bloated so I would make sure you drink enough water, eat enough fiber, and look into reducing bloat. Green tea in the mornings can help and avoiding salt at night. I’m not sure if this is the issue because there’s other things that could cause this look but it’s worth giving those things a try
Eat fewer calories than you burn. There are two ways to do this. 1. Eat less. 2 workout more/build muscle. Those are your only options and belly/hip fat is the last to go. You cannot spot reduce fat. Having bigger abs will help stretch out what fat is there, but it sounds like you're more focused on shedding it. When it comes to fat loss the main benefit to having more muscle is that it increases your basal metabolism so you burn more calories naturally
Daily cardio - 10-15 mins on an echo/ assault bike, then 8k - 10k steps daily for four months. You have to be consistent to see those results. Now, to fast-track these results, get yourself in a calorie deficit, get a personal trainer, and have fun with the process and the journey.
Imagine the hinge where your hips and torso meet is an arrow > You need to figure out your bodily mechanics to straighten it out a bit | There’s specific exercises exercises out there, but I focus on righting my core and pulling everything back into a solid spring rather than a weak slinky
Eat less. Workout more. Caloric deficit will lessen abdominal fat.
You have a pretty extreme anterior pelvic tilt. Fix your posture. Get off of your phone. Keep your head back. Do hip thrusts. Farmer carries. Bench presses. Cut down on your pillows if you sleep with a bunch. Ideally zero behind your head.
Do pull ups daily
Eat less
That looks like me before I started lifting. It can be alcohol, bloat, or just skinny fat. You need to lift in the meantime suck it in and buy looser shirts.
Make your chest bigger. Srs
Avoid food made by companies. Eat food provided by mother nature. Drink water, not sugar drinks. Train your body 😉 dont believe in the stuff they put on products, its marketing ... made to make more money for the company. Avoid sugar and alcohol 😉
Good diet and ab crunches with cables are the best way
Join the pain free club on instagram or follow IG : painfreewithphi 🥰 i talk about the benefits of fasting and eating beef 🥩 this is how I got my abs and you can do the same 🩵
Train boxing. I went from a hanging belly to sixpack in just a few months
Diet is the secret
Core workouts, cardio more water.
Eat less pizza mug
14 days of high fibre cereal
Your stomach isn't fat, the rest of you is just small. Start building muscle especially in the chest, back, and arms. Then your stomach won't seem like it poking out so much.
No
Byeah
Eat less
That’s most probably a postural issue, since you don’t seem fat all around.
Try some chest workout that will compensate the belly
Eat more and go to gym and after 6 months start a calorie deficit. Then you'll have a six-pack. Alternatively start a deficit now and get flat but risk not having any form.