Midsection bulge doesn't just interfere with fitting into your favorite clothing. This type of fat increases your risk for serious health problems, including type 2 diabetes, cardiovascular disease and some types of cancer, like breast and colorectal cancer. If you struggle with this type of fat, it's possible to lose it. Eating a low-fat diet and regular cardio and strength-training sessions will help you flatten midsection bulge.
Cardio Activity
Don't make the mistake of focusing on situps when battling midsection fat. You need cardio activity. During cardio activity, your body burns calories. This calorie burning creates a calorie deficit. This means, your body is using more calories than it needs to function. The result is weight loss all over the body, including your midsection. Plan at least 30 minutes of activity daily for belly weight loss. Brisk walking, biking on flat surfaces and water aerobics are good choices for beginners. As you get stronger, burn higher amounts of calories with vigorous activities, such as jogging, jumping rope and rollerblading.
Abdominal Hollowing
You also need belly-toning exercise at least twice weekly. Abdominal hollowing is an effective exercise for targeting the deep abdominal muscles. Start out on your hands and knees. Take a few deep breaths and pull your abdominal muscles toward the spine. Hold the contraction for 10 seconds, breathing the entire time. Relax for a few seconds and repeat the exercise 10 times during your strength-training session.
Squat with Twist
The squat with twist targets the side of your midsection, also called love handles. Start out in a standing position, your shoulders are pressed back and both arms extended to shoulder height. Lower your body into a squat position and twist to your right side and back to center again. Return to a standing position and complete eight to 12 repetitions on the right side. Then, switch to the left side, completing eight to 12 repetitions.
Abdominal Hold
The abdominal hold exercise is effective for targeting the bulge in your lower core. Start out sitting on the edge of a chair. Your hands should be braced on the edge of the chair, with your palms facing away from your body. Take a few deep breaths and pull your feet off the ground about 2 inches, using your core to power the movement. Hold the position for five seconds and release. Repeat the exercise for a minute. As this exercise gets easier, lift your feet 4 inches off the ground and hold for 10 seconds.
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