Want a flatter stomach? The good news is you don't need gym workouts. These expert-backed strategies can help reduce bloating and make it easier to button your jeans.
Focus on deep breathing with the stomach vacuuming technique, favored by yoga and Pilates experts for a toned, less bloated midsection. This strengthens the inner abs without building a six-pack—that requires crunches and sit-ups for the outer muscles.
Start on your hands and knees, arching your back like a cat. Inhale through your nose, then exhale fully through your mouth until your belly feels empty. Pull your navel in toward your spine while keeping your lungs expanded without inhaling. Hold for 10 seconds and repeat.
Specialized classes are offered at yoga and Pilates studios worldwide. Note: Proper form can lead to significant muscle soreness.
Are you aware of your daily sugar intake from beverages? Smoothies, sweetened tea, sodas, soy lattes, and almond milks add up fast. A study from the American Academy of Nutrition and Dietetics found that regular consumption of sugary drinks leads to 27% more belly fat after six years.
Some boast ultra-flat stomachs while yours seems to show every bite. Genetics play a big role, as explained by biochemist Sylvia Tara in her 2020 book Why Some People Get Fat and Others Don't. You control only 30-40% of your waistline. Enjoy activities with friends without mirroring their bodies—everyone's build is unique.
Intestinal health expert Nienke Tode-Gottenbos, aka The Poop Doctor and author of De Poepdokter: Healthy from Mouth to Ass (€23.95), emphasizes gut flora's role in reducing bloating. Aim for 900 grams of daily bowel movements through a healthier lifestyle: more veggies, fiber, water, healthy fats; less stress and disruptive meds. Add sugar-free probiotics or foods like kimchi to boost beneficial bacteria.
