Getting rid of a jelly belly is a popular goal for both men and women. Whether you're trying to lose extra weight or simply looking to tone up, the stomach area is often the object of much misery among those looking to achieve the perfect beach body. While jelly belly often refers to the lower stomach pouch, the term can also be used to refer to an untoned stomach area. Luckily, both cases can be treated in similar ways.
Step 1
Lose excess weight. Because you can't spot-reduce, you won't be able to get a flat-toned stomach unless you get rid of excess fat in the area. Losing weight should be achieved through a combination of healthy diet and exercise, without using fad and extreme diets. Most quick-fix diets result in the loss of water weight rather than fat, so they don't provide any lasting results.
Step 2
Start a cardio training program. Aim for at least three workouts a week of at least 40 minutes each. There is no such thing as too much cardio, so if you're looking to tone up faster, increase your time or work out five to six times a week. Any form of cardiovascular training will do, including biking, aerobic classes or walking.
Step 3
Do a number of different ab exercises so you target all abdominal muscles. The basic crunch is the easiest way to start, and it works well for everybody. If you have access to a gym, try hanging knee raises and inclined reverse crunches. At home, do slow bicycles or side crunches.
Step 4
Change your workouts frequently. Your muscles need to be challenged for you to get results. To do this, choose a few different ab exercises and alternate them from day to day. Or do sets when you're taking cardio breaks.
Step 5
Fight stress. Stress hormones can increase abdominal fat, according to HealthNetwork.com. Exercise is a good way to fight stress and lose weight at the same time. Also try meditation or deep-breathing exercises. Simple things like taking a bubble bath or going for a walk are sometimes equally useful.
Step 6
Eats lots of natural foods, especially vegetables. Whole grains and lean proteins should constitute the bulk of your diet. Avoid high-fat and sugary snacks that offer lots of calories but few nutrients. Healthy fats like olive oil are important to the diet, so use them in moderation.
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