The following is an exercise plan for the belly pooch that’s been embarrassing you for far too long. First, it’s important to pinpoint the cause of your abdomen protruding as you may be able to help it using exercise combined with other interventions. A pooch belly usually exists for one of the following reasons:
-Excess belly fat
-Excess gas/water retention
-Poor abdominal musculature
When Exercise Isn’t the Only Fix for a Pooch Belly
Before you choose exercise to help you get rid of your belly pooch, make sure that it’s caused by something that exercise can fix. If you have a diet high in sodium or processed foods, then excess water weight may be contributing to your pooch belly. It could also be caused by excess gas from certain kinds of food in your diet. If so, be sure to read more about the best way to reduce water weight and/or gas to help flatten your belly.
The Best Exercises for a Belly Pooch: Cardio and Core Workouts
High-intensity cardiovascular exercise is the best solution for a pooch belly that’s caused by excess belly fat. Certain types of cardio can burn hundreds of calories per hour, depending on how much you weigh. Still, simply walking briskly is just as effective as a hard cardio workout for losing fat since the body prefers to burn fat during low-intensity exercise.
Plan on doing 30 to 60 minutes of cardio on most, if not all days of the week and you’ll notice a relatively fast reduction in your waist size. Even if you only have ten minutes to exercise, choose some form of cardio that’s easily accessible (stair-climbing, walking) to make the most of your time.
Fix Your Posture
In addition to cardio, work your core muscles to flatten your belly. You can do this even when you’re waiting in line or sitting at your desk. Isometric exercises (such as pulling your belly button back towards your spine) will help to improve your posture and abdominal musculature. Other core exercises will help to strengthen the muscles in the back and sides and create a flat belly. They include:
-Back extensions and “supermans”
-The Pilates “100”