If you're not happy with your hanging belly and are ready to make a real change and reach your fitness goals, then it's time to take control and get started. An effective exercise plan is key to achieving a flat stomach and the proper diet that complements your lifestyle. Consistency is one of the most important things to remember when starting a new fitness regime.
Dedicate 30 minutes of daily exercise, focusing on working out your core to speeding up your progress. Accompany your daily workout with healthy eating habits such as avoiding processed foods, incorporating healthier substitutes, and drinking lots of water. By making these simple adjustments, you can maintain focus on staying consistent in achieving the body you've always wanted.
By introducing specific dietary changes and performing five critical exercises, this article will help you diminish the dreaded hanging belly. Let's get started!
Related Article: 7 Best Exercises to Melt Away Your 'Santa Claus' Belly
How to Get Rid of Hanging Belly By Making Changes to Your Diet?
There’s no denying that extra excess fat around your midsection can be a nuisance, leading to feelings of self-consciousness and affecting how fitted clothing looks on you. Fortunately, it’s possible to shed your “hanging belly” with the proper dietary adjustments and consumption of fat-burning pills.
The key is understanding how to tailor your eating plan to meet your short-term fitness goals while providing good nutrition and meeting long-term health needs.
Start by replacing processed and sugary foods with fresh fruits, vegetables, and lean meats. Eating more fiber-rich foods can help you feel full faster and longer throughout the day, helping to prevent overeating.
Focus on eating lean proteins like fish, chicken, eggs, and tofu—they will help boost metabolism while helping you meet daily protein requirements. Cut back on the much-added sugar you consume in things like canned drinks, cereal, and syrup, as these all add up quickly.
Moreover, it’s time to reduce your intake of high-caloric beverages such as soda and juice and opt for water instead; even mild dehydration can slow weight loss progress.
TRENDING ARTICLES
Also, remember how much salt you are eating; sodium causes your body to store more water, leading to a higher probability of added weight around your midsection. Making small yet consistent dietary changes can ultimately yield great results in eliminating a hanging belly.
Eating smaller, more frequent meals throughout the day will also help you keep a blood sugar level that keeps craving to a minimum. Adding fruits for snacks is also important since they contain fiber, promoting healthy digestion and food absorption.
Staying hydrated is another crucial factor, so drink plenty of water to support the digestive process and flush out toxins from your system. You may also add EAA Hydration supplements to ensure proper daily hydration. With determination, time, and effort toward achieving these dietary changes, you’ll be able to reduce excess fat around your abdomen for lasting results.
Related Article: 7 Life-Changing Habits That Can Help You Lose Belly Fat
Best Exercises to Reduce Your Hanging Belly
Getting rid of that embarrassing hanging belly can seem like an impossible task. The good news is that there are specific exercises you can do to target and reduce your hanging belly.
These exercises help engage and strengthen the core muscles around your abdominal area and ultimately help tone the muscles that contribute to your hanging belly. So if you're ready to get rid of your hanging belly for good, these exercises are where you should start.
1. Russian Twist
The Russian Twist is an abdominal exercise to strengthen and tone the core muscles. It is an effective exercise for eliminating hanging belly and developing a stronger abdomen.
How to Do It?
- To begin, firmly sit on your buttocks while keeping your knees slightly bent.
- Lift the feet away from the floor and elongate the spine until it creates a V-shape with your thighs and torso.
- Stretch out arms forward in front of you; interlock fingers or clap together if possible.
- Subsequently, activate abdominal muscles to twist towards the right side, then return to center before twisting leftward for 1 repetition - complete 2 to 3 sets of 8-16 repetitions each time!
- Additionally, it may be beneficial to incorporate weights such as medicine balls to gain greater strengthening results.
- Be sure to focus on engaging your abdominal muscles during this movement; do not rely entirely on momentum from swinging your arms from side to side.
2. Side Plank With Reach
The Side Plank with Reach is an excellent exercise targeting hanging bellies. The side plank will help you improve your core stability and strength while the reach works your obliques, helping to tone up that area of your body.
How to Do It?
- Start on your side with your bottom elbow or hand planted firmly on the floor.
- Next, raise both hips off the ground and keep everything straight from ankles to shoulders, so you form a line.
- Stretch your top arm towards the ceiling at a 90-degree angle and focus intently on engaging those core muscles.
- Finally, use the other arm underneath yourself for extra support as you complete this exercise.
3. Mountain Climbers
Mountain climbers are a great way to reduce a hanging belly and get in shape. This full-body exercise requires relatively little equipment and can be done almost anywhere. It works different muscles, including your abdominals, shoulders, hips, back, quadriceps, and hamstrings.
How to Do It?
- To do a mountain climber exercise correctly, start in a plank position or with your hands on the floor and your feet on an elevated surface, like steps or a bench.
- You will alternate lifting one leg at a time from this starting position while keeping the other leg bent towards your chest.
- Be sure to keep your elbows tucked close to your body as you switch legs - this will help increase the workout's intensity and work your core more effectively.
- With each standard rep of mountain climbers, you’ll see increased strength and definition in your midsection in no time!
4. Plank With Hip Drops
Plank with Hip Drops is an effective way to help reduce your hanging belly. This exercise works by strengthening the abdominal muscles, shrinking down the waist area, and toning up the obliques.
How to Do It?
- Start in the plank position with your forearms and feet on the ground.
- Create a straight line parallel to the surface for an even workout.
- Then, touch one of your hips to the floor - right hip first then left hip - alternating between sides until you reach your desired number of repetitions.
5. Single Leg Toe Touch
The Single Toe Touch works the lower abdominal muscles and strengthens them, making it easier for these muscles to stretch and sculpt your midsection. Instead of relying solely on momentum, use your abs to initiate each rep to maximize benefits. This will help engage weaker stabilizing muscles that form part of a flat stomach.
How to Do It?
- Start lying on the floor with both legs extended.
- Raise one leg up to 45 to 90 degrees and try to tap it with your opposite side hand.
- Return back to the starting position and alternate sides.
- Repeat 10-15 times per side.
- Doing this exercise regularly not only helps with belly fat but can also tone other areas such as the waist, legs, and hips!
Conclusion
In conclusion, can you lose hanging belly fat without surgery? Yes! Although there are no quick fixes to reducing belly fat, committing to a regular exercise program can help you lose weight and reduce the appearance of saggy abdominal muscles.
Exercises such as planks with hip drops, single leg toe touch, and mountain climbers can all help strengthen the abdominal muscles and reduce the size of your belly. You can see results in a healthy diet and exercise in no time!
Additionally, it is crucial to always listen to your body – take rest days when needed, drink plenty of water, and talk to your doctor before beginning an exercise program. Have faith in yourself and your body, and you can achieve your fitness goals!
