Visceral and subcutaneous fat tend to accumulate around the waistline, making it a particularly tough area to target. While belly fat may be unsightly, it comes with several potentially serious health conditions including heart disease, type 2 diabetes, breast cancer and colorectal cancer. Routine cardio exercise, calisthenic exercises and weight training are essential to get a thinner waist and keep the fat off. Individuals must also adhere to a low fat, well balanced diet to help support fat loss around the waist. Consult a doctor before starting a diet or exercise program.
Step 1
Daily perform between 30 minutes and 60 minutes of cardio exercise. Perform exercises like running, jump roping, kickboxing and cycling to help elevate your heart rate to a level that supports maximum calorie and fat burning. Cardio exercise activates major muscle groups to help trim fat from your entire body including your abdominal region.
Step 2
Weight-train two to three times per week for 30 minutes to an hour. Weight training helps promote lean muscle mass to help you perform cardio exercise more effectively and burn fat more efficiently. Do at least three sets of 12 or more repetitions on ab-targeting machines to help reveal more lean and defined abs and a trimmer waist. Use just enough weight so that your abdominal muscles are thoroughly tired by the 12th repetition.
Step 3
Daily perform calisthenic exercises like sit-ups, crunches and pushups to strengthen your core and abdominal muscles. Spot exercises like these will not target visceral fat, but will help tone your abdominal region to enhance overall muscle definition. Perform at least three sets of 20 or more repetitions of variations of sit-ups, crunches and pushups, increasing the number of repetitions you perform as you build strength and endurance.
Step 4
Maintain a nutritional deficit by daily burning more calories than you consume. You must burn 3,500 more calories than you consume to lose 1 pound of fat; therefore, consume a diet that is low in fat and rich in fruits, vegetables, lean proteins, whole grains, seeds and nuts. Limit your intake of over-processed junk foods and beverages high in sugar and caffeine. Also, daily drink at least 64 ounces of water to stay adequately hydrated and to help support fat loss.
Things You'll Need
- Athletic shoes
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