A hanging stomach can be embarrassing and make you feel self-conscious about your appearance. If you’re struggling with a hanging stomach, don’t despair. You’re not alone. Many women experience this problem, especially after having children.
Whether you’re trying to get pregnant or you simply want to look good for swimsuit season, having a slim stomach is important. Even if you’re not overweight, carrying excess weight around your middle can be dangerous to your health.
Luckily, there are a few things you can do to get rid of a hanging stomach. With a little bit of hard work and dedication, you’ll be able to achieve the flat stomach you’ve always wanted.
My Stomach Hangs Over My Pants
We’ve all been there. You want to wear your favorite pair of pants, but your stomach is hanging over the waistband. Or you finally lose some weight and nothing in your closet fits quite right. Here are a few hacks to help tuck that stomach in so you can feel confident in your clothes again.
3 Ways to Hack Your Way to a Tucked Stomach
If you’re struggling with how to tuck your stomach in, don’t worry—you’re not alone. Follow these three simple tips and you’ll be on your way to looking slimmer in no time.
1. Wear high-waisted pants or skirts.
High-waisted clothing helps to create the illusion of a smaller waist by cinching in at the smallest part of your torso. This is a great option if you want to tuck your stomach in without having to put in too much effort. Simply pull on a pair of high-waisted jeans or a flowy high-waisted skirt, and voila—instant tummy tuck!
2. Cinch it with a belt.
If you don’t want to invest in a whole new wardrobe, another easy way to tuck your stomach in is by cinching it with a belt at the smallest part of your waist. This will give you a similar look to high-waisted clothing, but with the added bonus of being able to wear whatever pants or skirts you already have in your closet. Simply put on whatever bottoms you want to wear, then take a belt and wrap it around once, twice, or even three times—depending on how tight you want it—to create a fitted look.
3. Try Spanx or another similar compression garment.
If you really want to streamline your silhouette, Spanx and other compression garments are always an option. These slimming undergarments help to smooth out any lumps or bumps, giving you a sleek look from head-to-toe. They’re also great for creating the illusion of a smaller waistline (bonus points if they have built-in shapewear!). Just be sure to try them on before buying since they can be difficult to return once they’ve been worn—and nobody wants that added stress!
Causes of Hanging Belly
There are many reasons why someone may have a hanging belly. The most common cause is due to weight gain. When you gain weight, your skin stretches out to accommodate the new fat cells. Once you lose weight, your skin may not have the elasticity to return to its original position, resulting in a hanging belly. Other causes of a hanging belly include:
One of the most common causes of a hanging belly is diastasis recti. This is a condition that occurs when the abdominal muscles are stretched and torn during pregnancy. As a result, the stomach protrudes and the belly appears “poochy.”
Poor Diet & Exercise
Another common cause of a hanging belly is a poor diet and lack of exercise. If you’re eating too many processed foods and not getting enough protein and fiber, your digestion will suffer and you’ll end up with a puffy, bloated stomach. Similarly, if you’re not getting enough exercise, your abdominal muscles will become weak and flabby. To avoid these problems, be sure to eat a healthy diet full of whole foods and make time for regular exercise.
If you’re carrying around excess weight, it’s likely that some of it will end up in your stomach area. This can give you the appearance of a “poochy” stomach or a hanging belly. If you’re struggling with excess weight, there are a few things you can do to lose it. First, cut out processed foods from your diet and focus on eating whole foods instead. Second, make sure you’re getting enough exercise; aim for at least 30 minutes per day. And finally, consider speaking with a registered dietitian or certified personal trainer who can help you create a plan that’s specifically tailored to your needs.
How to Get Rid of Hanging Belly Fat
1. Eat more protein
Protein has a higher thermic effect than other nutrients, which means your body burns more calories digesting it. In one study, participants who increased their protein intake by 30% ate 441 fewer calories per day and lost 11 pounds over 12 weeks without making any other changes to their diet or lifestyle. What’s more, they also experienced a decrease in abdominal fat.
2. Increase your fiber intake
Fiber helps keep you full longer and has fewer calories per gram than other foods, so it can help you lose weight. In one study, participants who increased their fiber intake by 8 grams per day melted off almost 5% of their visceral fat over five years without making any other lifestyle changes. Try to consume at least 25 grams of fiber per day from sources like vegetables, fruits, beans, and whole grains.
3. Cut back on sugar
Sugar promotes visceral fat storage not only because it’s high in calories but also because it causes your body to release insulin in response to the glucose it contains. Insulin is a hormone that drives energy into storage (fat cells) rather than burning it off (muscle cells), so too much sugar can lead to weight gain — particularly around your midsection. You can cut back on sugar by avoiding sugary beverages like soda and juices, opting for water instead; eliminating processed foods like cookies, cakes, and candy; and choosing healthy carbs like fruits, vegetables, whole grains, and beans instead of white bread or white rice.
4. Exercise regularly
Aerobic exercise is particularly effective at reducing visceral fat because it helps lower insulin levels while simultaneously increasing lipolysis (fat breakdown). One study showed that participating in moderate-intensity aerobic exercise (such as walking) for 150 minutes per week was just as effective as doing 300 minutes per week when it came to reducing visceral fat after six months. Regular exercise will also help improve your muscle mass — which helps increase your metabolism — and promote bone health throughout your life.
8 Simple Exercises to Reduce Hanging Belly Fat
Pilates Scissor Kicks
Lie on your back with both legs in the air and your head and shoulders off the ground. Hold your right ankle as you lower your left leg toward the floor. Keep your abs tight and switch legs, holding your left ankle as you lower your right leg. Do 2 sets of 20 reps.
Seated Russian Twist
Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. Hold your hand at your chest, and twist from side to side. Do 2 sets of 20 reps on each side.
Pilates Roll Up
Lie on your back with your legs in the air and your head and shoulders off the ground. Reach your arms up overhead, then slowly roll up, reaching your arms toward your feet as you come up. Reverse the movement, rolling back down one vertebrae at a time until you’re back in starting position. Do 2 sets of 10 reps.
Lie on one side with your bottom arm resting on the floor in front of you for support. Place your top leg directly on top of the other, then lift both legs a few inches off the floor and hold for 5 seconds before lowering back down. Do 2 sets of 15 reps on each side.
Lie on your back on the floor and place both hands on the floor beside you. Bring both knees in toward your chest with your feet together. Use abs to curl hips off floor and towards chest, then slowly lower them back to starting position. Do 2 sets of 15 reps. If this is too difficult, try bending just one knee at a time up towards chest instead of both at once.
Pilates Side Bend
Lie on one side with both legs extended and place your bottom arm directly under shoulder to support upper body. Use other arm to reach overhead. Slowly lift upper body off mat by hinging at waist towards feet then return back to starting position keeping core engaged throughout movement. Repeat on opposite side once completed set. Do 2 sets 15 reps each side
Incline Sit Ups
Adjust an exercise bench to a 45-degree angle and lie down facing upwards holding a weight in both hands above chest. Slowly sit all they way up making sure not to arch lower back at top of movement return all they way down bringing weight behind head before repeating process again. Do 3 sets 12-15 reps each.
Get into pushup position with forearms flat on ground instead of palms. Elbows should be placed directly beneath shoulders. Feet should be hip width apart. Engage deep abdominal muscles so body forms a straight line from ears to toes. Hold this position for as long as possible before returning back to start position. Repeat for 2 more sets trying increase time spent in plank each set.
Regular exercise is essential for reducing visceral fat. Moderate-intensity aerobic exercise, such as walking, is just as effective as doing more intense exercise when it comes to reducing visceral fat. In addition to regular exercise, Pilates and other exercises that target the core can help reduce hanging belly fat. Finally, planks are a great way to engage the deep abdominal muscles and reduce visceral fat.
Frequently Asked Questions (FAQs)
How do you get rid of hanging stomach?
You must burn fat cells in both the fat that is visible under the skin and the more harmful fat that is hidden and surrounds your organs if you want to reduce your stomach overhang. This extra fat store will be burned by cardio exercises like swimming, aerobics, running, or dance.
Will my belly bulge disappear?
An apron belly cannot be treated with spot treatments. One can only be reduced by losing weight generally and via surgical or non-surgical methods.
How much time will it take to get rid of a hanging belly?
According to the American Council on Exercise, a safe and attainable body fat loss rate of 1% per month is possible. According to that calculation, it might take a woman with average body fat 20 to 26 months to lose the required amount of fat to get six-pack abs. It would take the typical male between 15 and 21 months.
Which exercise burns abdominal fat the fastest?
Crunches are the best exercise for burning belly fat. When it comes to workouts that burn fat, crunches come in first.
Don Patrick is an amateur writer and sports enthusiast. He loves reading books, listening to the Huberman Lab Podcast, and spending time with his family and friends. Don is also a personal trainer and youth hockey coach.