Excess belly fat poses more of a problem than just fitting into your clothes. When you gain weight around your middle, you increase your risk of certain health disorders. High blood pressure, high blood cholesterol, heart disease and type 2 diabetes are some of the more publicized, but you also increase your chances of developing cancer of the colon, pancreas, uterus and breast. You're also more likely to suffer a stroke with a large midsection. Starting an exercise program, however, can help.
Step 1
Choose an athletic pursuit you enjoy and try to take part in it daily. Moderately intense cardio is one of the best ways to shrink your midsection, especially when done each day. Biking, swimming, kayaking, dancing, jogging and cross-country skiing are just a few of the athletic pursuits that fall within this category.
Step 2
Work up to at least 150 minutes of your chosen physical activity each week. Adults should get roughly this amount of exercise in a week's time.
Step 3
Incorporate some strength training into your exercise regimen. Twice a week is recommended. Building muscle actually helps the body burn more calories, which can go a long way to minimizing your waistline. Lifting weights is the most popular, but your midsection can benefit from pushups, pull-ups or even stair climbing.
Step 4
Tone your abdominals with crunches, pelvic tilts, pelvic lifts or abdominal hollowing exercises. Though there's no way to "spot-reduce" your midsection, these activities can tone the abs, which may give you a flatter stomach, once you lose the excess fat.
Step 5
Take a look at your diet. Sometimes, exercise isn't enough to provide results, and you'll need to make some dietary changes to reduce your waist size. By eating healthier foods and limiting portions, you can often cut enough calories from your diet to make a difference.
Tips and Warnings
- If you're new to exercise, start walking each day before incorporating strenuous activities into your workout routine. Walking is a good introduction to cardio. Not only can it improve your level of fitness, which can better prepare your for other athletic pursuits, but it's also relatively low impact, being much easier on the joints. Talk to your doctor before making changes to your level of exercise as well as your diet. Medical professionals can make recommendations to best suit your current needs.
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