The body for summer starts being worked on before the good weather arrives. No stress and with a higher guarantee of success. FOTO: Mikhail Nilov/Pexels.
The Bikini Operation Starts Now
Flattering a flat and well-toned abdomen takes time. And effort. Experts recommend taking on this challenge without rushing but with determination.
By Silvia Capafons
18 FEBRUARY 2026 / 14:00
Having defined glutes is the dream for many when entering a gym, but how to achieve a flat and well-toned abdomen is the crown jewel. And it costs a lot, in effort and time. Therefore, when there are more than three months left before stepping into the pool, it is the ideal moment to start the Bikini Operation and achieve a flat belly. Nacho Pedraza, personal trainer, Pilates instructor and of R-OG Habana, a center specialized in Hyrox, explains how to achieve a flat and lasting abdomen.
February: countdown to summer
Are we really talking about the six-pack if we still have our coat on? Well, for that reason. It is time to tackle the challenge of a firm abdomen without rush and with guarantees of success. “The key to that flat abdomen will be to follow a balanced diet and engage in daily physical activity that motivates us. This way the change will be progressive and we won’t abandon at the slightest obstacle,” encourages Nacho Pedraza, a personal trainer, Pilates instructor and of R-OG Habana, center specialized in Hyrox.
The belly is a sign that there is an excess of fat mass. To lose those fat kilos there must be two strategies at once: diet and physical exercise. On one hand, the diet must achieve a calorie deficit, that is, consume fewer calories than the body needs, to force it to use its energy reserves. It is not about eating less, but about meeting nutritional requirements with fewer calories. The ideal is to lose between half a kilo and a kilo of fat per week, no more. Hence, you have to take your time.
Reduce and strengthen
Women and men accumulate fat in different ways due to hormones, genetics and metabolism. In men, visceral fat, the one that surrounds vital organs, is more associated with cardiometabolic risks. In women, although there is usually more total fat and it is distributed in metabolically less harmful areas until menopause. Then patterns change with the drop in estrogen: the waist tends to widen, it becomes harder to shed the belly and cardiovascular risk increases.
The first part of the flat belly plan will include high-intensity cardiovascular activities. At least three times a week it would be beneficial to ride a bike for at least 15 kilometers, run 30 to 60 minutes at moderate intensity, swim for an hour, box or practice HIIT. As explained by Nacho Pedraza, “it depends on the level we start from. From a low level, where you start by walking 30 minutes daily and progressively increase and add, to introducing cardio through the activities mentioned.”
The trainer notes that exercise is the complement to diet when losing weight. The general recommendation for adults is 150 minutes of moderate to vigorous activity per week, along with two days of strength training to improve bone health and increase muscle mass.
The 80-20 Rule
When it comes to losing weight, the role of physical activity is secondary. Diet is the main protagonist. Studies cite an 80% nutrition versus 20% exercise when the goal is to lower the scale.
For those front-core muscles to show, the first step is to avoid ultraprocessed food, pastry items, sugary drinks and alcohol. Additionally, since we want to tone the abs, one must consume a good amount of protein, healthy fats and vegetables that provide fiber to ensure good bowel movement. This way we gain health and avoid bloating and gas.
Finally, in the recipe for a flat abdomen one must not forget rest. As the expert reminds, “sleep has a highly reparative process in the body and at the same time regenerates the musculature.”
Attention to the pelvic floor
The list of exercises that work the abdominal muscles is well known: front planks, side planks, leg raises, abdominal wheel work…
Both planks and their variants are a standard to work the core comprehensively activating the rectus abdominis, obliques and transversus. Unlike the classic crunches (the one where, on your back, you bend the spine), they do not overload or generate intraabdominal pressure that weakens the pelvic floor. And they are equally effective.
Stability exercises, such as the bird dog (typical of Pilates), or the side plank, can significantly increase the thickness of the deep core muscles, such as the transversus.
Say Yes to Pilates
When doubts about how to get a flat abdomen arise, the trainer emphasizes that “Pilates strengthens the transversus, which is like that deeper abdominal girdle. With Pilates we create the foundations for a strong and healthy core.”
And although, from 50 onward, defining the abdomen is more challenging, it is possible. All else being equal with a man, it will take longer because hormones cause more fat to accumulate than muscle mass, but by following a balanced diet, cardio and targeted strength work, it can be done. And now is the moment, because later everything is rush.
