IT can be seriously frustrating when, despite exercising and eating what you think is a healthy diet, the infamous stomach pooch still exists.
It’s that stubborn pocket of fat that lies at the bottom of your stomach, where the waistband of your jeans might typically sit.
GettyYou can start to tackle that stomach pooch with a few simple steps[/caption]
For some, it may not even seem like fat, rather more like a bulge.
There are ways to flatten things out however and finally lose that stomach pooch.
Personal Trainer Will Duru says that first things first, it’s important to try and relieve any bloat which could be causing your stomach to protrude.
“Try taking fibre tablets (try Holland & Barrett High Fibre Blend capsules, £10.99) to help improve digestion.
“This also helps the large intestine to clear out food so there’s nothing stored there that could cause bloating, especially foods such as red meat and food with high levels of lactose.”
Will also recommends these tips to kick your stomach pooch to the kerb…
1. Try sprint training
Rather than just spending hours on the treadmill, save time and increase your chances of lower-body fat burn by incorporating sprints into your regime.
“Sprints are known to increase growth hormone levels. Higher growth hormone levels lead to lower body fat,” explains Will.
He recommends sprinting as fast as you can for 200m, before resting for a 100m walk. Repeat this ten times.
You can do this outdoors by marking a start and an end point, sprinting the distance, then steadily walking back to the start before going again.
2. Train your core, not just your abs
Will says: “You want to develop the lower ab muscles by doing core workouts not ab workouts.
“The abs muscles are your six pack, whereas the core muscles are the muscles that hold you up. They help to give you a good posture too.
“Working the core muscles helps build muscles in that lower stomach area, which also helps to burn fat; the more muscle you have, the more calories you burn.”
Will says that leg raises, the plank and bear crawls are good exercises to include.
A good ol’ burpee can also help: From a standing position, squat down, place both hands on the floor and jump both feet back, so you’re in a plank position.
From here, jump feet forward and then explode your whole body back up to standing.
“Burpees force you to use your core,” says Will.
3. Strengthen your pelvic floor
This ties in with core workouts, as your deep core muscles are connected to your pelvic floor muscles.
These are the muscles around your bladder, bottom, vagina or penis.
Strengthening these not only helps with posture, but can help flatten your stomach.
The Dead Bug is a good exercise to include; lie on your back with arms straight up ahead and knees bent with thighs perpendicular to your torso.
Slowly straighten the left leg, lowering it down to the ground and as you do so, simultaneously stretch the right arm overhead.
Slowly bring both limbs back in before alternating sides. Throughout the move, make sure your back is planted firmly on the floor. Do ten reps on each side.
4. Work on your posture
“If your hips are tilted forward you’re likely to feel bloated more often,” says Will.
He says a back extension can help with this; lie on your front on the ground with arms stretched out overhead.
Slowly lift arms and legs off the floor, keeping them straight, pause, then lower back down. Repeat for 12 reps.
Will adds: “When walking, think about engaging glutes, walk upright, don’t walk on your toes and push through your heels when you walk.”
5. Cut out fake sugar
You’ve likely heard it before, but sugar can be the lower belly’s worst nightmare.
Will suggests cutting refined sugars out of your diet, or at least limiting them.
Hooked on the sweet stuff? WiIl recommends replacing sugar with a natural sugar such as honey, however keep portions in control and opt for just one tablespoon of honey over yoghurt and fruit in the morning, for example.
Fruit is also a good sweet alternative.
6. Avoid late night carbs
Packing in pasta, bread and rice at dinner time?
While there’s nothing wrong with carbs at all, Will says that to try and reduce belly fat, you might want to try to avoid having refined carbs (such as white pasta and rice) after around 8pm. Instead, opt for a high protein and high veg meal for dinner.
If you’re a late sleeper and often get peckish before bed, Will suggests a slice of high protein bread with peanut butter as a pre bed snack.
Find high protein bread on Amazon and in health stores.
7. Keep stress to a minimum
Will explains that for women especially, the stress hormone cortisol can have a huge impact on stomach fat.
“If you’re constantly stressed, it’s hard to get a flat stomach as your cortisol levels will always be high and cortisol contributes to belly fat storage,” says Will.
Stress isn’t just caused by work. Doing too much generally, relationship stress, too little sleep and even over exercising can also contribute to overly high cortisol levels.
Think you might be exercising TOO much?
“Look at how long you’re training for. If it’s over an hour, cut it down to 45 minutes of intense exercise, then stop.
“Include more weight lifting and less cardio. Look to lift weights two to three times a week and include one cardio session a week.
“Also, walk as much as possible – it’s the best form of cardio and places far less stress on the body.”