What more can I do to get rid of belly fat!?

Question

I am 5ft4 44kg so I don't need to lose any weight I am happy with my body but my stomach is fat, I use the gym ball and 100 crunches, 2 X 25 leg raises, and 2X 25 press ups!
I am quite active durying the day, and due to work etc don't do any cardio, but could you please advise me if what I am doing is enough. My waist is 28inches and pops out! making me look pregnant!

Answer 1

There is no easy answer. Some of it may be genetics. Some of us just seemed programmed to have extra belly fat.



Everyone wants to get rid of belly fat. There is no perfect way to do it, but there are a number of exercises that will help according to Dr. Peter Francis of San Diego State University. He compared various stomach exercises to see which ones were the best overall to flatten the belly.



Stomach exercises don’t remove fat from the belly alone, but help with fat loss overall, which in turn leads to fat loss on the belly. That is how any exercise or weight loss works. Stomach exercises strengthen the stomach muscles, which helps keep the stomach flat by holding everything in place.



Dr. Francis’ research suggests that the best exercise overall for the stomach is called “the bicycle”. You lie on the floor with the lower part of your back pressed into the floor. Bend your knees at a 45 degree angle and move your legs as if pedaling a bike and alternately bringing your right elbow to your left knee and your left elbow to your right knee as part of the pedaling. If you haven’t done this exercise before you may be able to do only one to start, or you might even have to work up to doing one, but stick with it until you can do 10 or 20 or more.



Another very good exercise is the simple crunch or one of the varieties of the crunch. Lie on the floor, bend your knees to a 90 degree angle, bring your chest toward your knees, return to the starting position, and repeat as many times as you can. I sometimes do this one with my lower legs resting on a chair.



Part of flattening the stomach also means flattening the inward curve of your lower back. Stand against a wall and get your lower back as close to the wall as possible. Try to remember and maintain that position during the day.



Of course, these exercises are not enough. To lose fat you have to include aerobic exercise and healthy eating – walk, run, jog, bike or swim and watch the calories.

Answer 2

The idea that leg lifts, situps, and crunches will reduce your waistline IS A MYTH. These exercises mainly activate a small, superficial muscle layer ('rectus abdominis') at the front of your torso. Focussing your waist-work on this muscle can affect your posture (making your belly bulge more) and eventually damage your lumbar spine.



The muscles that define your waist are used to turn your ribs and hips in opposite directions. They CANNOT be properly trained while you lie on your back.



To tighten these muscles, you need to perform activities that involve a lot of WAIST-TWISTING, and HIP-WIGGLING, while your torso is vertical or constantly changing position.



Try salsa dancing, kayaking, high-kicking martial arts, swimming 'freestyle' (crawl), exotic skipping ('jumping rope') moves, and walking like Mae West. Capoeira uses a lot of twisting and bending movements, and is an excellent waist-work activity.



You can buy a very inexpensive 'twister' turntable, to use at home. This is a small version of device that some gyms have, with a handle at the front so that you can keep your upper body still while rotating your lower body from side-to-side. This under-rated machine is an excellent fitness aid.



A pilates class can also help you to change your postural habits, by teaching you to perform a movement called the 'pelvic tilt' or 'pelvic curl'. This will allow your 'core' muscles to co-operate better, and re-focus your other waist-work so that it 'pinches' your waist in.



Your weight implies that you might not be eating enough to maintain good muscle tone. Severe dieting causes muscle 'wasting', as a way of economising on energy output. Core muscles that have been weakened in this way can be unable to prevent the internal organs from bulging outwards.



Increasing your energy intake might allow you to add muscle mass to your upper and lower body, as well as helping your core muscles to compress your abdominal organs properly. This strategy will make your waist smaller, as well as making it look even smaller because of the athletic curves above and below it.

Answer 3

Could you specify a bit about what you eat please? I struggled with this problem in the past. Have learned that it's not necessarily all about 'fat'. I have resolved the problem by never (yes, i mean NEVER!!!) drinking carbonated beverages, and never eating red meat or greasy food - they all bloat the stomach. Was a big change in my lifestyle, but honestly worth it because if i eat even one small serving of french fries or drink a half can of soda pop now - my tummy is at least two inches bigger then normal and horrible for minimum of a week.

Answer 4

If you still have a layer of fat on top the crunches are going to make it stick out even more, the muscles just push the layer of fat up, muscle is muscle, fat is fat you cant turn one into the other you just reduce the fat and the muscle will come through.

Answer 5

daily do the following exercises bow down your head touch your feet by both the hands try slowly bend forward and backward as much as possible eat in time don't be in diet take honey mixed with luke warm water in the morning for 45 days put the belly belt use it regularly do asans daily avoid junk foods

Answer 6

Some girls find it hard to get a flat stomach without looking like a twig. I'm sure it's doesn't stick out as much as you think! :P



Don't go too far as a six pack on a girl is NOT attractive.

Answer 7

Add veggies to baked merchandise. You'll never even taste the zucchini in these brownies or the sweet potato in these kind of cookies.

Answer 8

Any exercising burns up energy

Answer 9

take several a lesser number of articles of this food

Answer 10

Try eating healthier options and drinking plenty of water, regularly exercise and if it comes to the stage where you want to go on a diet, go on tony ferguson.

Answer 11

You can't have much of a tummy if your waist is 28 inches. Think of something else to worry about.

Answer 12

Go regular 35 minutes each day

Answer 13

Ive found a good ab exercise booklet (and bodyfat tracker) at

http://www.theprovenprogram.com/12bestabexercises.html



Theres 12 exercises which are not situps

Answer 14

Keep healthier dessert options accessible so you have something to enjoy during office birthdays and various other celebrations.

Answer 15

Always bring snacks on the trail to avoid having to struck convenience stores, fast-food chains, as well as airport food courts.

Answer 16

Skip ordering pizza and make one of them crusts at home: gluten-free sweet potato crust, a quinoa basil crust that's also gluten free, or this low-carb cauliflower crusting.

Answer 17

Spread hummus, mustard, or pureed roasted red pepper on sandwiches instead of mayonnaise.

Answer 18

Nosh on baked carrot chips rather than greasy potato chips.

Answer 19

Raisins.figs prunes dates together for brekkie give a flat stomach.Also give

you wind though.

Answer 20

Abdominal crunches are the best.

Answer 21

fit much less food out there and you'll get fewer within

Answer 22

eat less

Answer 23

I AM SEARCHING FOR THIS ANSWER AS WELL!!