That belly overhang may be causing you distress, but it can also increase your risk of developing certain diseases and conditions, like heart disease, high cholesterol and diabetes. You can get rid of excess belly weight by doing exercises that work and eliminate fat from your whole body, as well as monitoring your diet. While it may take some time, you can reduce your waistline and become a healthier you.
Ask your doctor before you begin a new exercise regimen, particularly if you are severely obese or have any health conditions or injuries that may worsen with exercise. Start slowly, especially if you are out of shape, and do not work out more than your body can handle. It is better to build your strength and stamina over time than risk overdoing it and injuring yourself. You may also want to consult a personal trainer who can give you tips on proper exercise technique, as well as design a workout regimen that fits your fitness level and weight-loss goals.
Performing situps and similar exercises can strengthen your abdominal muscles, but just doing these will not get rid of that belly fat. It is not possible to “spot train” your body or lose weight from one area while the others remain the same. Rather, you should combine situps with other strengthening exercises, as well as aerobic activity, to reduce your overall body fat and weight. Include various types of situps, such as those that work your obliques, transverse and lower abdominal muscles, in your twice-weekly strength-training routine. Do eight to 12 repetitions and one to three sets for each exercise.
Cardio workouts that get your heart pumping burn fat and calories, as well as provide additional health benefits. Each week, you need to do a minimum of 2.5 hours of moderate activity, 1.25 hours of vigorous activity or the equivalent combination, though you may need to do even more to lose belly fat and weight. Aerobic activity includes walking quickly, riding a bike, playing tennis and even mowing the lawn. All of these can help you reduce your belly overhang, and you can switch between activities, gradually increasing their intensity level, as you become more fit.
Additional Strengthening Exercises
In addition to exercises that strengthen your abdominals, you should perform others that work all of the muscles in your body. This will help tone your overall physique, as well as burn more calories and increase your metabolism, helping you shed that belly weight. Use free weights while performing exercises like squats, leg presses, bench presses, bicep curls and weighted crunches. You can also try taking a yoga class, which will strengthen and stretch all of your muscles, while also helping you to relax.