How Do I Get a Flat Stomach or Flatter Abdomen

13 Aug How Do I Get a Flat Stomach or Flatter Abdomen

Surgical and Non-surgical Options to Get a Flat Tummy

The desire for a flat, toned stomach is a common aspiration for many people. However, achieving a flatter abdomen is not always as simple as it may seem. Despite the abundance of information available online, there are still numerous misconceptions surrounding the most effective ways to attain a more defined midsection.

In this blog post, Perth Specialist Plastic Surgeon Dr. Guy Watts will discuss the various factors that contribute to the appearance of the abdomen and explore surgical and non-surgical options to get a flat stomach.

Take our quiz, and find out if you are you ready for surgery?

The Anatomy of the Abdomen

To effectively address concerns related to abdominal appearance, it is important to first understand the complex anatomy of the region. The abdomen is composed of several layers, each playing a distinct role in shaping its overall appearance. The outermost layer, known as the skin, is the most visible and can be affected by factors such as elasticity, texture, and the presence of stretch marks. Beneath the skin lies a layer of subcutaneous fat, which can vary in thickness depending on an individual’s body composition and distribution of fat cells. This layer is often the primary target of body contouring procedures, as it can contribute to a protruding or uneven appearance of the abdomen.

Deeper within the abdominal wall, we find the muscle layer, which consists of several key muscle groups. The rectus abdominis, commonly referred to as the “six-pack” muscle, runs vertically along the front of the abdomen. This muscle is responsible for flexing the spine and is often the focus of core-strengthening exercises. Surrounding the rectus abdominis are the external and internal obliques, which run diagonally and help with twisting motions and lateral flexion. The transverse abdominis, the deepest abdominal muscle, acts as a natural corset, helping to compress the abdominal contents and maintain a flat appearance.

The interplay between these muscle groups, along with the presence of fat and the quality of the skin, determines the overall shape and contour of the abdomen. However, it is essential to recognise that various factors can influence the appearance of the abdominal region, some of which are beyond an individual’s control. Age, for example, plays a significant role in the elasticity and firmness of the skin. As we age, our skin naturally loses collagen and elastin, leading to sagging and a less toned appearance. Additionally, the skin may struggle to contract and conform to the body’s new shape after significant weight loss, resulting in loose, excess skin that can obscure the underlying muscle definition.

Genetics also play a part in determining the distribution of fat cells and the shape of the abdomen. Some individuals may be predisposed to storing excess fat in the abdominal region, while others may have a more evenly distributed fat pattern. This genetic influence can make it more challenging for certain individuals to achieve a flat stomach, despite adherence to a healthy lifestyle.

Furthermore, pregnancy can have a profound impact on the abdominal muscles and skin. During pregnancy, the rectus abdominis muscles separate to accommodate the growing foetus, a condition known as diastasis recti. While these muscles often return to their original position post-pregnancy, some women may experience a persistent separation, resulting in a protruding belly and weakened core. The skin also undergoes significant stretching during pregnancy, which can lead to the formation of stretch marks and a loss of elasticity.

Lifestyle Changes for a Flatter Abdomen

While surgical and non-surgical treatments can be effective in achieving a flatter abdomen, it is important to recognise the importance of lifestyle changes in maintaining and enhancing the results. A balanced diet and regular exercise form the foundation of a healthy body and can significantly contribute to a more toned and defined midsection.

When it comes to diet, the key is to focus on nutrient-dense, whole foods while practicing portion control. Consuming a variety of fruits, vegetables, lean proteins, and complex carbohydrates can help support overall health and promote fat loss. It is also essential to limit the intake of processed foods, sugary snacks, and beverages, as these can contribute to bloating and excess fat storage in the abdominal region. Staying hydrated by drinking plenty of water throughout the day can help flush out toxins, reduce water retention, and keep the body functioning optimally.

In addition to a balanced diet, engaging in regular exercise is essential for achieving a flatter abdomen. While it is not possible to spot-reduce fat from specific areas of the body, incorporating a combination of cardiovascular exercise and strength training can help burn overall body fat and improve muscle tone. Cardiovascular activities such as brisk walking, jogging, cycling, or swimming can help create a calorie deficit, which is necessary for fat loss. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, spread out over several sessions.

Strength training, particularly exercises that target the core muscles, can help develop a stronger, more defined abdomen. Exercises such as planks, crunches, bicycle crunches, and Russian twists can help engage and strengthen the rectus abdominis, obliques, and transverse abdominis muscles. Incorporating resistance exercises for other muscle groups, such as the legs, chest, and back, can also help boost overall metabolism and promote fat loss. It is recommended to engage in strength training sessions at least twice a week, allowing for adequate rest and recovery between workouts.

Non-Surgical Treatments for Abdominal Contouring

For those seeking a flatter abdomen without undergoing surgery, there are several non-surgical treatments available that can help improve the appearance of the midsection. These treatments typically target stubborn fat pockets or help tighten and tone the skin, providing a more contoured and defined appearance.

One popular non-surgical option is the use of non-invasive body contouring devices. These devices employ various technologies, such as radiofrequency, ultrasound, or cryolipolysis, to target and eliminate fat cells selectively. Radiofrequency devices, such as Thermage or ThermiTight, use heat energy to stimulate collagen production and tighten the skin, resulting in a smoother, more toned appearance. Ultrasound devices, like UltraShape or VelaShape, use focused ultrasound waves to disrupt and destroy fat cells, leading to a reduction in localised fat deposits. Cryolipolysis, commonly known as CoolSculpting, involves freezing fat cells, causing them to undergo natural cell death and be eliminated by the body over time.

While these non-invasive body contouring devices can be effective in reducing stubborn fat pockets and improving skin texture, it is essential to have realistic expectations. The results achieved with these treatments are generally more subtle compared to surgical interventions, and multiple sessions may be required to achieve the desired outcome. Additionally, these treatments are most effective for individuals who are already close to their ideal body weight and have good skin elasticity.

Surgical Solutions for a Flatter Abdomen

For individuals who have significant excess fat, loose skin, or muscle laxity in the abdominal area, surgical interventions may be the most effective option for achieving a flatter, more toned midsection. Two of the most common surgical procedures for abdominal contouring are liposuction and tummy tuck (abdominoplasty). These procedures can be performed separately or in combination, depending on your specific needs and goals.

Liposuction is a surgical technique that involves the removal of excess fat deposits from targeted areas of the body, including the abdomen. During the procedure, small incisions are made in the treatment area, and a thin, hollow tube called a cannula is inserted. The cannula is then moved back and forth to break up the fat cells, which are subsequently suctioned out using a vacuum device.

One of the main benefits of liposuction is that it allows for precise targeting and removal of stubborn fat pockets that may be resistant to diet and exercise. This can result in a more contoured and proportionate abdominal profile. Additionally, liposuction involves relatively small incisions, which can lead to less scarring compared to more extensive surgical procedures. Recovery time after liposuction varies but typically ranges from a few days to a couple of weeks, depending on the extent of the procedure and individual healing factors.

While liposuction can effectively remove excess fat, it is important to note that it is not a solution for loose, sagging skin or weakened abdominal muscles. In cases where there is significant skin laxity or muscle separation, a tummy tuck – abdominoplasty may be recommended. Abdominoplasty is a surgical procedure that addresses excess skin, fat, and muscle weakness in the abdominal area. During a tummy tuck – abdominoplasty, an incision is made along the lower abdomen, typically from hip to hip, and the excess skin and fat are removed. The remaining skin is then stretched and sutured back in place, creating a flatter appearance.

In addition to removing excess skin and fat, a tummy tuck – abdominoplasty also involves the tightening and repair of the underlying abdominal muscles. This is particularly beneficial for patients who have experienced muscle separation (diastasis recti) due to pregnancy or significant weight fluctuations. By suturing the abdominal muscles back together, a tummy tuck – abdominoplasty can help create a stronger core. Good candidates for a tummy tuck – abdominoplasty are individuals who are at or near their ideal body weight, have good skin elasticity, and have realistic expectations about the procedure’s outcomes.

Recovery time after a tummy tuck – abdominoplasty is generally longer compared to liposuction, as it is a more extensive surgical procedure. Patients can expect to take several weeks off work and will need to limit physical activities during the initial healing phase. Compression garments and drains may be used to help manage swelling and fluid accumulation. As with any surgical procedure, it is important to follow the post-operative care instructions provided by Dr. Guy Watts to ensure proper healing and minimise the risk of complications.

For patients with minor skin laxity or fat excess limited to the lower abdomen, a mini tummy tuck – abdominoplasty may be a suitable option. This less invasive procedure involves a shorter incision and focuses on addressing concerns below the belly button. While a mini tummy tuck – abdominoplasty can provide improvement in the lower abdominal contour, it does not address muscle separation or excess skin in the upper abdomen.

In some cases, combining liposuction with a tummy tuck – abdominoplasty can provide optimal results. Liposuction can be used to remove excess fat from the flanks, upper abdomen, or surrounding areas, while a tummy tuck – abdominoplasty addresses skin laxity and muscle weakness.

Maintaining Your Results after Plastic Surgery for a Flat Tummy

Achieving a flatter abdomen through plastic surgery is a significant milestone, but it is equally important to maintain those results for long-lasting satisfaction. Developing a sustainable fitness routine and adopting a healthy diet as a lifestyle are crucial components of post-surgery maintenance.

After recovering from surgery, you should gradually incorporate low-impact exercises into your routine, focusing on core-strengthening activities such as yoga, Pilates, or gentle resistance training. As healing progresses and with the guidance of a qualified fitness professional, you can transition to more advanced exercises that target the abdominal muscles, such as planks, bicycle crunches, and Russian twists. Consistency is key, and aiming for at least 30 minutes of moderate physical activity most days of the week can help maintain muscle tone and prevent excessive fat accumulation.

In addition to regular exercise, adopting a healthy diet as a lifestyle is essential for maintaining a flat tummy. This involves making balanced food choices that include lean proteins, complex carbohydrates, healthy fats, and an abundance of fruits and vegetables. Limiting the consumption of processed foods, sugary snacks, and excessive alcohol can help prevent bloating and unwanted fat gain. Staying hydrated by drinking plenty of water throughout the day can also help maintain a flatter midsection by reducing water retention and promoting optimal digestive function.

FAQs about How to Get a Flat Stomach

How long does it take to see results after a tummy tuck or liposuction procedure?

• While some improvement in abdominal contour may be noticeable immediately after surgery, it typically takes several weeks to a few months for the final results to become apparent. Swelling and bruising will gradually subside, and the skin will continue to tighten and settle into its new position. Most patients can expect to see the full results of their tummy tuck – abdominoplasty or liposuction procedure within 3-6 months post-surgery, provided they follow their surgeon’s post-operative care instructions and maintain a stable weight.

Can a tummy tuck -abdominoplasty or liposuction help with stretch marks?

• While a tummy tuck – abdominoplasty can remove excess skin and fat from the abdominal area, it may not completely eliminate stretch marks. If the stretch marks are located on the skin that is excised during the procedure, they will be removed along with the excess skin. However, stretch marks that are present on the remaining skin will still be visible after surgery. Liposuction, on the other hand, does not address stretch marks, as it primarily targets excess fat deposits. In some cases, additional treatments such as laser therapy or microneedling may be recommended to improve the appearance of stretch marks.

Are the results of a tummy tuck – abdominoplasty or liposuction permanent?

• The results of a tummy tuck – abdominoplasty or liposuction can be long-lasting, provided that the patient maintains a stable weight and follows a healthy lifestyle. However, it is important to note that these procedures do not prevent future weight gain or the natural effects of ageing on the skin and underlying tissues. Significant weight fluctuations or pregnancy after surgery can negatively impact the results and may necessitate additional procedures to restore the desired abdominal contour. Maintaining a balanced diet, engaging in regular exercise, and avoiding significant weight gain can help prolong the results of a tummy tuck – abdominoplasty or liposuction.

Further Reading about Body Surgery with Perth Specialist Plastic Surgeon Dr. Guy Watts

• Read Dr. Guy Watts’ Blog about Exercise after Post Pregnancy Surgery
• Read Dr. Guy Watts’ Blog about Belly Bulge After Baby: Is It Diastasis Recti, Abdominal Fat, or Both?
• Read Dr. Guy Watts’ Blog about Recovery after Post Pregnancy Surgery
• Read Dr. Guy Watts’ Blog about BMI Impact on Abdominoplasty Results
• Read Dr. Guy Watts’ Blog about 10 Solutions to Reduce Bruising After Post Pregnancy Surgery

Medical References about Surgery to Get a Flat Abdomen

• Abdominoplasty – StatPearls
• The medical benefits of a tummy tuck – ASPS
• Tummy Tuck | Abdominoplasty Guide – ABCS
• Experiences of women undergoing abdominoplasty in the public sector: a qualitative study
• Tummy tuck – Mayo Clinic