Exercise fads come and go in cycles, but a trim waist has always been a mark of fitness. Men tend to gain excess fat around the abdomen first, and women will often gain weight through the thighs and hips and then the stomach area. Gimmicks that promise to get rid of a belly can be tempting, but according to the American Council on Exercise, you cannot target weight loss from specific body parts. To trim your waist, you need to reduce your overall body fat with aerobic exercise and healthy eating. Exercises that work your deep lower abdominals, such as Pilates mat exercises, can help to tone your belly.
Significance
Christine A. Maglione-Garves of the University of New Mexico writes in "Cortisol Connection" that chronic production of the stress hormone cortisol is linked to abdominal obesity. According to Dr. Michael Jensen of the Mayo Clinic, excessive belly fat can increase your risk of conditions such as stroke, Type 2 diabetes, sleep apnea and heart disease. If your waist size is greater than 40 inches for men or 35 inches for women, you may be at risk for obesity related disorders.
Misconceptions
Traditional sit-ups will not help reduce your waist. Sit-ups strengthen the rectus abdominus. These muscles are in charge of bending your torso; they cannot flatten your stomach, nor can they support the weight of your upper body when you are standing. Exercises where you lift and lower your legs often work your hip flexors and the fronts of your thighs if you are not mindful of engaging your lower abdominals.
Expert Insight
The Mayo Clinic recommends setting realistic weight-loss goals in order to lose fat over an extended period of time. Losing one to two pounds per week can be achieved with healthy eating and a form of aerobic exercise that you enjoy. The American Council on Exercise recommends working your deep lower abdominals, the transversus abdominis, to trim your figure. These muscles circle your lower torso horizontally; they are the ones that contract when you cough.
Benefits
Losing weight with daily exercise can help you reduce your cholesterol, lower your blood pressure and strengthen your bones. By eating more healthy, plant-based foods you can reduce the risks that are linked with serious diseases such as cancer and diabetes. Exercise and a balanced diet can also elevate your mood and leave you energized, according to the Weight Control Information Network.
Types of Stomach Exercises
To flatten your stomach, work your transversus abdominis. These muscles do not move any limbs or major body parts. To engage them, you need subtle movements and isotonic exercises. Pilates and some yoga moves require you to use your core muscles to stabilize your torso. Look for exercises where you must work to hold your torso stable while you move your limbs slowly and with precision.
Warning
Be careful of over-strengthening one group of abdominal muscles without balancing the opposing muscle group. Muscle imbalances can lead to strain. Your gluteal and hamstring muscles can support and balance the front of your body. Consult a physician before starting a new exercise program, and increase your level of exercise slowly over several weeks to avoid injury.
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