If you thought you had to spend endless hours lifting weights or doing cardio to have a small waist and flat belly, the good news is it's possible to look slimmer and trimmer without a lot of exercise. Avoiding certain exercises that can actually make your midsection appear thicker and wider, along with making simple diet modifications to reduce bloating and promote fat loss, can also help you whittle your waist and flatten your belly without the need for excessive exercise.
Items you will need
- Floor exercise mat
- Athletic shoes
- Protein rich, high-fiber foods
Build Core StabilityStep 1
Focus on building core stability and refrain from doing exercises that can overdevelop muscles around your waist and abdomen. Professional trainer, coach and author John Romaniello explains exercises using weights, side bends and crunches with twisting motions can result in increased waist circumference and belly distention.
Build Core StabilityStep 2
Perform the Rocking Plank to streamline your waistline by placing a mat on the floor and assuming a lateral position, balancing on your elbows and toes. Keep your body in a straight line with your elbows directly under your shoulders, tighten your abdominal muscles, and proceed to rock forward and backward on your toes for at least 30 seconds. Repeat for a total of three repetitions.
Build Core StabilityStep 3
Master the stomach vacuum technique using isometric contractions to reduce your midsection. Start by exhaling all of the air from your lungs and then inhale, sucking in your stomach as if you were trying to zip up a pair of tight pants. Exhale and repeat a few times per day while standing, sitting or lying down.
Burn CaloriesStep 1
Engage in moderate-intensity cardiovascular activities such as walking, jogging, stair climbing, dancing and hiking. A study conducted at Duke University shows that aerobic exercise is best for burning calories and unhealthy belly fat.
Burn CaloriesStep 2
Exercise aerobically for as little as 30 minutes a day. The American Heart Association encourages moderate physical activity to keep weight under control and reduce the risk of heart disease.
Burn CaloriesStep 3
Reduce your daily caloric intake by cutting back on portion sizes and eating frequent, small meals to keep your metabolism revving and burn more calories throughout the day.
Modify Your DietStep 1
Add fat-burning foods to your diet. To lose fat around the midsection, Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine, recommends eating protein-rich and high-fiber foods such as chicken, turkey, whole grains and berries.
Modify Your DietStep 2
Eliminate bloating that can prevent you from having a small waist and flat belly. The Mayo Clinic recommends cutting out fatty foods and eating less gas-producing foods including cabbage, broccoli, cauliflower, Brussels sprouts and baked beans.
Modify Your DietStep 3
Cut back on carbonated beverages that can also cause bloating and increase your water intake. Drinking at least eight glasses of water a day can help keep you hydrated, flush out toxins from your system and aid in helping you attain a small waist and flat belly by suppressing your appetite.
- Try eating gluten-free foods to reduce gas and bloating.
- Eat your last meal of the day at least a few hours before bedtime.
- Engage in physical activities you enjoy to make exercise fun.
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