Having a pear-shaped midsection means your waist is smaller at the top and is larger around the lower belly. You can tone up a pear-shaped belly by performing exercises that work all sections of the abdominal muscles. To make your abdominal muscles noticeable, you have to decrease your total body fat percentage. Regular exercise and a healthy diet will help you build muscle and lose fat, thereby leaving you with a flat and toned midsection.
Step 1
Workout at least three days per week. Include strength-training exercises to build muscle and increase your metabolism like push-ups, lunges, squats and pull-ups. Perform cardiovascular exercise on the treadmill, elliptical trainer or Stairmaster to burn more fat.
Step 2
Train your abdominal muscles after strength training. Perform exercises that work every part of the midsection like crunches, leg raises, and oblique crunches, for four sets of 25 repetitions. Do planks by holding yourself in a push-up position on your elbows for 30 to 45 seconds. Complete four sets.
Step 3
Take stock of your food pantry. Throw out processed iems that are full of sodium, fat and sugar that cause weight gain and bloating.
Step 4
Fill your refrigerator with whole foods, like vegetables, fruits, whole grains and low fat proteins, to decrease your daily calorie intake. Digesting whole foods takes longer so you feel full with fewer calories.
Step 5
Stop stressing. Staying stressed increases the production of the hormone cortisol, which causes weight gain in the midsection, according to The University of Maryland Medical Center. Decrease stress levels with relaxing activities like meditation and yoga.
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