A common problem I see among men (and some women) is that they tend to have very thick and sometimes bulging waists. This is almost an epidemic among heavy weightlifters or former athletes, especially soccer players. Often the problem is not even that they have too much body fat, but that their abdomen is so strong and muscular that it sticks out. This can ruin your physique, and while useful in weight lifting, it can cause muscle imbalances that will prevent you from engaging in activities where you move your own body weight over distance (such as basketball, soccer, or gymnastics).
What exercises to limit or avoid altogether to get rid of the “tummy”
Right off the bat, I need to mention squats and deadlifts. Now I’m definitely not against squats or side bends despite the popular allure in many circles that they automatically create an ugly physique. I think Deadlifts are amazing and will help you build incredible strength throughout your body, great muscle coordination, and are just plain fun to perform. Squats don’t really matter that much to me, but they definitely have their place in your routine. I think the problem is that people tend to get caught up in training specifically for these lifts, rather than using them sparingly as a tool to get in shape. If you’re obsessed with maxing out your deadlifts or squats to unbelievable levels, or you have amazing genetics so this won’t apply, or I bet your abs are too bulky and your stomach sticks out. The key is to use these lifts in a limited way (i.e. moderate to heavy lifting 1-2 times per week and keep the volume very low) and focus the rest of your training on cardio, cosmetic lifts, or sports specific training. Moderation is key.
Why you shouldn’t do weighted abdominal exercises
Two exercises you should stop doing now are weighted side push ups and weighted crunches. We used to train this really hard in high school for gymnastics, and I’m still trying to compensate for the excessive hypertrophy and size of the abs. Now some people have the genetics that allow them to do whatever they want and maintain a perfect waistline, but I bet if you’re reading this it’s not you. If you have a problem with protruding abs, I will even go so far as to suggest that you stop all or most of your direct abdominal work at this point, especially if you are an experienced lifter. Honestly, your abs only need a limited amount of direct work when you first start working out, and within a year or so they should develop enough to kick in every time you exercise or lift. I don’t do any isolated abs work and I can hold a perfect L and do the Iron Cross in the Rings.
A “super secret” bodybuilding technique to shrink your waist
One cool trick that elite bodybuilders use to reduce the size of their waist is called “stomach emptying.” Basically, you will try to make the abdominal muscles touch the back of the spine by controlling the muscles. Yeah, I’m telling you to suck your guts, so those chubby guys on the beach were up to something. This move may take some getting used to, but once you get the hang of it, it can visibly and dramatically reduce the size and appearance of your waist and abs. This is a great exercise as it can be done almost anywhere and anytime (not after a big meal, trust me). After a while, your abs will be “trained” to rest in this partially contracted state, giving you a slimmer, more proportionate appearance to your waistline.
Patience and perseverance are important
This technique is incredibly effective for reducing your waist, but it takes some getting used to. How long exactly is up to you. If you only do this for a few minutes a couple of times a week, then expect very slow and minimal results. Practice each consistently and consistently, and you can see results in weeks or even days!