Let’s be honest: the so-called “little belly” – that stubborn pouch right below the navel – has a knack for hanging around longer than your last New Year’s resolution. You’ve crunched, you’ve planked, you’ve probably even prayed, and yet, it’s still RSVP’d to your waistline. Why is that? Here’s what nobody tells you about why most people never lose belly fat, despite all those heroic gym efforts.
The Big Exercise Mistake Everyone Makes
According to sports coach Sandra Gomes, both beginners and seasoned fitness enthusiasts fall into the same trap: thinking that to get rid of a specific bulge, you need to target it directly. “It’s a mistake,” she warns. While abdominal exercises can strengthen the area, you have to add something more “metabolic,” more global, that burns away fat and toxins. Running, stationary cycling at the gym, or swimming outside – these are the types of endurance activities that do the trick. And here’s the kicker: you should be doing these endurance activities two to three times a week.
Machines, Mats, and the Muscle Conundrum
Most gym machines are not belly-fat busters. There is, of course, the abdominal machine. As Jean-Christophe Blin, coaching manager at L’Usine (Paris), explains: you sit with slightly bent legs and a straight back, pushing the two handles in front of you to lift a weight – arms end up perpendicular to your upper body, basically as if you’re pushing something away.
There’s nuance in the movement. Blin stresses small, controlled motions to avoid pushing your insides (yes, your precious viscera) downward. Long breaths, not sharp panting, should be your soundtrack. Here’s the plan:
- Around 20 repetitions per set
- Choose a weight tailored to you (30-40 kilos is respectable, and don’t freak out: the pulleys help!)
The Unsung Heroes: Floor Exercises
Ready for the hard truth? Floor work is your real friend when it comes to flattening the abs. Yes, planking – that dreaded nemesis – is actually your best ally, says Gomes. The famous “gainage” or front plank works the transverse abdominis muscle, a key to a flat belly.
- Plant yourself on your forearms, shoulders in line with elbows, body supported on tips of your toes.
- Maintain your natural back curve and try to draw your navel toward your spine.
- Hold for 20 seconds, repeat 3-4 times, with a short rest between sets.
Next up, side planks: pivot onto one side, supporting yourself on (say) your left forearm, with your right arm pointed skyward and legs together. The load sits on your forearm and left foot, but if that’s too tough, bend your left knee for support. This combo strengthens both the transverse abdominis and obliques, and gives serious depth to your core’s stability. Notably, Gomes points out that a little belly might result from overly relaxed viscera (especially after pregnancy).
Breathing, Squeezing, and Clever Crunches
Not all ab exercises are created equal. Here’s Gomes’ favorite: lying on your back on a mat, bring your knees level with your hips and lightly touch your temples with your hands. Lift your shoulders toward your knees (which should stay still), and control each movement with your breath:
- Breathe out as you press your navel towards your spine and lift your shoulders
- Breathe in as you lower your shoulders back to the mat
- Do three sets of around ten, with breaks in between
This technique keeps the belly tight and the pelvic floor safe, avoiding downward pressure on the viscera and the breath-holding crunch mistake.
Another gem? Lie on your mat, arms by your sides, and curl up: pull your knees to your chest and lift your pelvis, keeping your head and arms on the floor. Hold for 15 seconds – fetal vibes included – which brings the pubis closer to the sternum and contracts the rectus abdominis, toning the entire abdominal belt. Three 15-second sets are enough to set your navel ablaze (in a good way).
And then there’s the “mountain climber.” In a plank position with hands on the floor, quickly drive your knees toward your shoulders as if, well, you’re scaling a mountain. It’s cardio and deep muscle work galore – a dreamy combo for stubborn belly fat. But keep your butt down or risk giving your abs the day off.
Final Thought: Real Progress, Zero Gimmicks
The recipe to finally smoothing out that “little belly” isn’t locked away in celebrity secrets or fancy machines. It’s a blend of metabolic endurance (like running, cycling, swimming), intelligent strength routines, careful technique, and breathing. Stay patient and mix in a sprinkle of persistence – plus, enjoy those little victories and don’t let the mirror get you down. Every rep brings you closer, belly-laughs included.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
