My main problem is my big tummy. I have a bunch of fat all around my love handles and stomach. When I wear tight jeans and shorts, it totally looks like I have a muffin top. It’s disgusting to look at and I’m fed up with it! I really need some help in dealing with this issue. What are some of the best things I can do to help reduce my tummy?
Before you start looking at fad diets, miracle fat burning supplements or cheap exercise gimmicks that promise to help flatten your stomach, the first thing you need to know is that there is no quick fix or magic pill for your problem. Remember that the extra body fat on your stomach took a long time to accumulate, so it will also take some time to get rid of all that excess fat. How long it will take you depends on how dedicated you are to your goals along with the diet and exercise strategies you follow to achieve these goals. To help you get started, below are some recommended exercises and nutritional tips to help you decrease excess fat from around your midsection and tone up your stomach!
Abdominal Exercises
Abdominal exercises need to be included in your overall fitness routine. Some of the key exercises that you should implement include cross crunches, standard crunches, leg raises, side twists, side bends and reverse crunches. All of these movements target the important areas of your abs, obliques and overall core area. Along with these great exercises, you can also checkout the article below which includes several other stomach exercises you can use for tightening up the abdominal region:
Cardiovascular Exercises
Cardio exercises that are high intensity such as sprinting, running, jumping rope and cycling are all helpful when it comes to burning extra calories. These exercises contribute to the reduction of body fat not just around your midsection but from all over your entire body. Try to include cardio workouts for 30 to 40 minutes per session at least 3-5 days per week for the best results.
Yoga
Yoga is excellent for slimming and toning your stomach. There are lots of different yoga exercises to tighten your torso and target your abdominals. Asanas and breathing exercises can help tighten the muscles in your stomach. Some of these exercises include Pranayama techniques like bhastrika and kapalbhati, Bikram “hot” yoga exercises, sun salutation exercises (Surya Namaskar), Ashtanga yoga along with other yoga asanas, such as tadasana, bhujangasana and markatasana.
Nutrition
Remember the old saying, “Abs are made in the kitchen, not the gym”. This is so true when it comes to seeing real results in your quest for a flat stomach. The most important thing you need to do is completely analyze your diet to see where all of the extra calories are coming from. It goes without saying but really try to avoid the intake of fatty foods like pizzas, fast food, sodas, junk food, fried foods, ice cream and other empty calories that are packed with refined sugars and loaded with fat.
If you can follow a clean diet along with lots of cardio workouts and the right abdominal exercises, you will be able to see real results in as little as 12 weeks. With dedication and patience, you will succeed and achieve your fitness goals. Remember that it is not difficult as long as you are determined to achieve your goals and you are disciplined enough to work hard for them!
12 Comments
Which exercise will help to reduce my big stomach and for how long do I need to do it?
Thobile – There isn’t one specific exercise that will decrease your stomach. You need to take an overall approach to losing fat from around your midsection and this includes focusing on all areas of your fitness program (diet, cardio, strength training).
Try running for 20 minutes, twice a day (morning and evening) and make sure to follow a nutrient dense diet.
What will help me to get a small stomach without exercise?
Hi Samke – Your diet is the biggest factor for achieving a lean stomach.
I am willing to follow your guidelines faithfully. I will update you with the outcome.
I’m having a problem with my stomach. I lost weight but my stomach stayed the same size. It hurts early in the morning. I feel like it might be a medical issue. Can you help?
Hi Crissy – You should see a doctor if you have pain in your stomach. You want to rule out any health issues.
I’ve got a problem with my fat big belly. I’ve been excercising for two years now but nothing happens to my weight nor my belly. I just don’t know what to do anymore. Next month I am going to dance class and I need help on what to do. Can you please help me?
Hi Naledi – Make sure to start out slow and stay disciplined and focused on achieving your weight loss goals. Dance class is a great way to burn calories so follow the instructions from the teacher and you will be just fine. Remember that you didn’t put the weight on in a few weeks so it won’t take a few weeks to get it off. It will be a long process but you can do it.
I’m having a problem with my belly and I’m losing confidence because sometimes when I wear clothes, it looks like I’m pregnant! What type of foods should I eat to help me reduce the size of my stomach?
Hi Nez – You can read our Nutrition 101 Guide to learn all about the foods you should include in your diet to lose body fat and help reduce the size of your stomach.