A common problem I see among men (and some women) is that they tend to have very thick and sometimes protruding waistlines. This is almost epidemic among former heavy weight lifters or athletes, especially soccer players. Many times the problem is not even that they have too much body fat, but that their abs are so strong and muscular that they stick out. This can ruin your physique, and while it’s helpful in weightlifting, it can cause muscle imbalances that will prevent you from doing activities where you move your own body weight over distance (such as basketball, soccer, or gymnastics).

What exercises to limit or completely avoid to get rid of the “belly”

Right off the bat I need to mention squats and deadlifts. Now I am definitely not against squats or side bends despite the popular furore in many circles that they automatically create an ugly physique. I think Deadlifts are amazing and will help you develop incredible full body strength, great muscular coordination and are just plain fun to perform. I don’t really like squats that much, 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, instead of using them sparingly as a tool to get in shape. If you’re obsessed with maxing out your deadlift or squatting to insane levels, either you have awesome 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. lift moderate to heavy 1-2 times per week and keep the volume very low) and focus the rest of your training on cardio, aesthetic lifts or sports-specific training. Moderation is key.

Why you shouldn’t do abdominal exercises with weights

Two exercises you should stop doing at this point are weighted side bends and weighted squats. We used to train them really hard in high school for gymnastics, and I’m still trying to compensate for the excessive hypertrophy and size of the abs. 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’ll even go so far as to suggest that you drop all or most of the direct ab work at this point, particularly if you’re 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 be developed enough that they’ll kick in every time you do any exercise or lift. I don’t do any isolated ab work at all and I can hold a perfect L and do the Iron Cross in the Rings.

A “super secret” bodybuilding technique to shrink your waist

A cool trick that elite bodybuilders use to reduce the size of their waist is called a “stomach vacuum.” Basically, you will be trying to get your abdominal muscles to touch the back of your spine through muscle control. Yeah, I’m telling you to eat your guts, so those chubby guys on the beach had something on their minds. This move may take some getting used to, but once you’ve mastered it, you 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 at any time (but not after a big meal, believe me). After a while, your abs will be “trained” to rest in this partially contracted state, giving your waist a slimmer, more proportionate appearance.

Patience and persistence are important.

This technique is incredibly effective at reducing your waistline, but it takes some getting used to. How long exactly is completely up to you. If you only do this for a few minutes a couple of times a week expect very slow and minimal results. Practice each consistently and consistently, and you can see results in weeks or even days!