The pooch belly is a frustrating result of bad eating habits, a lack of physical activity, pregnancy or a combination of all these things. If you want to get rid of this gathering of adipose tissue, you need to make lifestyle changes that involve your diet and exercise habits. As you are probably well aware, spot reduction is not possible. To lose the pooch, you have to focus on your body as a whole. This doesn't mean you should omit ab exercises. They can help tighten and tone your belly while you strip away the fat.
Step 1
Eat nutrient-dense foods, and stay away from the empty-calorie options. Avoid candy, cakes, cookies, white bread, frozen dinners, fast food and processed meats. Stick with healthy foods like fruits, vegetables, lean meats, fish, beans and whole grains.
Step 2
Drink abundant amounts of water. Water can help flush toxins from your system, keeps your body hydrated and is calorie-free. Aim for eight to 10 cups of water a day. Avoid sweetened teas, lattes, fruit drinks, soda and alcohol.
Step 3
Lift weights to build muscle throughout your body. Muscle is metabolically active, so building it can help increase your caloric expenditure while you are at rest. Perform exercises like push-ups, shoulder presses, back extensions, triceps dips, biceps curls and lunges. Do 10 to 12 reps, three to four sets, and work out three times a week on alternating days.
Step 4
Grasp a pull-up bar, and place your hands shoulder-width apart on the bar to prepare for hanging knee raises. Lift your knees up to your chest as far as you can. Squeeze for a second, lower your legs back down, and repeat. Do not let your body sway back and forth when you do this exercise.
Step 5
Execute a set of bicycle crunches. Lie on your back with your legs elevated, knees bent 90 degrees and shins parallel to the floor. Place your hands on the sides of your head, and lift your body into a crunch position. Bring your right elbow toward your left knee as you straighten your right leg. Reverse the motion, and bring your left elbow toward your right knee as you extend your left leg. Alternate back and forth in a smooth motion.
Step 6
Lie face-up on a stability ball to do crunches. Place your back on the ball with your shoulders and head slightly elevated. Place your hands on the sides of your head, and curl your body up by contracting your abs. Squeeze for a second, lower yourself back down, and repeat.
Step 7
Perform plank holds by lying on your stomach and placing your hands on the ground directly under your shoulders. Tuck your toes under your feet, and push your body up in the air. Tighten your abs to straighten your back, and hold for 30 to 45 seconds.
Step 8
Run for 45 minutes to burn the fat in your stomach. If you do not like running, do any form of cardio that you like, such as indoor group cycling, elliptical training, stair climbing, rowing, power walking or kick boxing. Do your cardio three times a week on the alternating days of your weight training.
Tips and Warnings
- With the exception of planks, perform 15 to 20 reps of your ab exercises. Do three to four sets of all the ab exercises, and perform them right after your cardio sessions.
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