You can firm your stomach and pelvic areas with a combined approach of exercise and diet. Spot reduction is impossible, so reducing fat from specific areas of your body won't work. Concentrate on lowering your body fat, which tightens your entire physique, including your stomach and pelvic areas. Add weight training to your fitness regimen to boost your metabolism and accelerate fat loss.
Step 1
Burn more calories than you consume to lower body fat and tighten your tummy and pelvic area. The Mayo Clinic suggests losing weight at the rate of 1 to 2 pounds a week by burning 500 to 1,000 calories more than you consume each day. You might initially lose weight at a quicker rate, but ensure changes to your diet and exercise program support your health.
Step 2
Consume complex carbohydrates like oatmeal, vegetables and fruit, lean proteins like tuna and healthy fats such as safflower oil to cut back on calories and lower your body fat. Complex carbohydrates provide you with energy for your workouts. Lean proteins supply your muscles with amino acids, helping you exercise with greater intensity and burn more calories. Healthy fats delay the emptying of your stomach, preventing overeating, which leads to weight gain around your midsection.
Step 3
Run, walk or jog to lose fat and tighten your overall physique, including your pelvic area and abs. Cardiovascular activity also improves your heart health, boosts your mood and can help reduce the incidence of certain types of cancers. The Department of Health and Human Services suggests 150 minutes of moderate-intensity aerobic activity a week.
Step 4
Perform compound movements like squats, bench presses and deadlifts twice a week to boost your metabolism and burn fat. Compound free weight exercises involve multiple muscle groups and provide a comprehensive calorie-burning workout with a few simple exercises. Do four sets of 15 repetitions for each exercise, resting 45 seconds between sets to rev up your metabolic engine and increase fat loss.
Tips and Warnings
- Stretch for five minutes before your workouts to improve flexibility and reduce the risk of injury. Include exercises like incline situps and hanging leg raises in your resistance-training routine to add definition to your abdominal muscles. Consult your doctor before starting a diet or exercise program.
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