How to Get Rid of Stomach Lines: Say Goodbye to Pesky Belly Creases

The Why and How to Get Rid of Stomach Lines

Many of you will be aware of the skin folds on your belly when you sit down or bend over. Some may believe that those skin folds are unattractive, but this is a natural part of your body. Having stomach creases could potentially make you feel self-conscious and more careful in choosing what to wear, as some types of clothes tend to highlight the folds. One common example of this comes with how some people prefer to avoid wearing tight clothes. However, it’s apparent that having stomach cellulite can shatter your confidence and mental well-being, which can bring harm to your physical health.

It’s not only a matter of personal thoughts on attractiveness: stomach lines could indicate other potential issues with your overall health. As a consequence, it’s recommended to approach stomach lines as something that could improve over time. Even the most fit or skinny person you know will still have stomach creases – it’s a natural part of the human body. However, if you’re among those who feel your stomach creases are so large that they make you feel uncomfortable, we’ll discuss ways to reduce overall body fat that can lead to a reduction in the thickness or size of belly creases over time below.

What Are Stomach Creases?

Stomach creases are horizontal fat folds on the stomach that every human gets as they sit down. Usually, stomach creases appear more in overweight people, but they aren’t uncommon among people with normal weight. In this case, the cellulite on your skin may become slightly visible when you sit down or lean over. 

What Causes Horizontal Lines on the Stomach?

There are numerous reasons for the rolls on your belly, and some of them are quite unexpected. This can include dieting or weight loss, poor posture, or excess fat. Let’s look at each of these reasons more closely. 

• Dieting/Extreme Weight Loss

You can get stomach creases simply due to dieting and drastic weight loss. Indeed, after shedding a considerable number of pounds, your skin becomes loose. This causes the skin to stretch, which prevents it from immediately going back to its original elasticity before the weight gain occurred. When you’re young, your skin is elastic, and can quickly reduce in size and firm or tighten up. As you grow older or gain an excessive amount of weight, it becomes challenging to manage your excess skin and tighten it again. This can be one of the contributors to the horizontal lines on your stomach (5, 16).

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• Poor Posture

Due to poor posture, you can get belly creases, even in a standing position. By holding a nice posture, you can make your stomach lines less visible and make your torso look more attractive (5).  

• Excess Fat

The most common and obvious reason for fat rolls on the stomach is excess fat in the area, which is usually accompanied by being overweight. The excess of belly fat, which is also known as visceral fat, can induce visceral obesity with a number of health problems ensuing, including (1, 13):

• Increased cholesterol levels 

Visceral fat is located close to the portal vein, which transports blood from the intestines to the liver.

• Heart conditions
• Type 2 diabetes
• Increased chance of stroke
• Alzheimer’s
• High blood pressure
• Narrow vessels, leading to high blood pressure and ensuing problems

Therefore, it’s crucial to control your visceral fat and keep it within the normal boundaries to prevent severe health problems.

Read more: Waist Training Workout To Trim Off Excess Inches

How to Measure Visceral Fat for Stomach Line Prevention

It is strongly recommended that you measure the amount of visceral fat in your body to avoid diseases linked to obesity. Here’s how you can do it:

Hip-to-waist ratio 

This formula is rather simple, but due to its simplicity, it doesn’t tell the entire story of your body fat percentage or overall health. You must first measure your waist and hip sizes accurately enough to further determine the amount of visceral fat in your body. Knowing this, you can identify one of the causes of your stomach creases. In addition, this could guide you to find the right strategy that will help you get rid of the fat in your entire body. To gauge your waist circumference, you’ll need to wrap a measuring tape around your stomach, so it crosses the belly button. The tape measure should only rest on your skin rather than lying tightly on it. Gently inhale and on your exhalation take the measure (4). 

After doing this, you can proceed to gauging your hip size. Stand tall with your feet directly underneath your hips and wrap the measuring tape around the widest part of your hips. Then take the measurement (4).

After completing these two steps, apply the measures to the simple formula: divide your waist circumference by your hip size (waist circumference/hip size).

Waist size

This method is even easier than the previous one as it hardly requires any mathematical calculations. However, you should remember that ease of measurement does not mean that this measurement is an accurate indicator of your overall fitness. Our bodies come in all different shapes and sizes – some have bigger hips, waists, or torsos. This can be due to genetics and not necessarily due to being overweight. For this, all you need to do is to take the measurement of your waist and based on that conclude whether the visceral fat is the primary cause of your stomach fold lines. If you’re a woman and your waist size is over 35 inches, this could be a sign that you have excess visceral fat. The same goes for men with a waist size of over 45 inches. However, the waist size method is definitely not foolproof as it is quite general. In fact, it doesn’t take your height into account, which is a decisive factor in determining whether or not your waist size is normal for you (15). Also, let’s circle back to the genetics portion of this. Waist and hip sizes can vary drastically from person to person and aren’t the most accurate way to indicate whether you’re overweight or obese. 

BMI (Body Mass Index)

Arguably the most famous method to determine whether or not your weight is perfect for you, BMI takes your height and weight into consideration, which makes it look like a credible tool at first glance. The formula is the same for women and men. If your BMI is less than 18.5, you are considered to be underweight, while if it exceeds 25, you’re likely to be overweight. Therefore, a BMI of between 18.5 and 24.9 is deemed normal (3, 13). However, BMI isn’t that relevant considering it doesn’t distinguish between fat and muscle mass (17). As a consequence, the index can easily confuse obesity with great muscle mass, showing implausible results, which could throw you into panic for no reason. For example, any elite bodybuilder will have an “obese” BMI. These are athletes who are in their peak physical shape and are by no means obese. Sure, they may be overweight for their size but this is due to their massive amount of muscle rather than excessive body fat. 

Imaging tests

This is the most expensive and most accurate method on this list. What imaging tests do is show the exact amount of visceral fat in your body. Tests such as CT (computed tomography) and MRI (magnetic resonance imaging) can also identify how much visceral fat you have in your body (15). Unlike the other methods listed, this will take a look at the inside of your body rather than using a calculation to categorize you. 

How to Get Rid of Stomach Lines

If you’ve started noticing creases on your belly, you may have already started worrying about how these make you look. Large stomach fold lines usually point out the presence of visceral fat in your body, which depending on the amount can be unhealthy. Having stomach lines can make people feel restricted in their daily activities, clothes choices, etc. Furthermore, visceral fat can entail health problems, which range in severity from insignificant to potentially deadly. Due to the insecurities visceral fat provides, you may want to find the right strategy for getting rid of overall body fat, which could decrease the appearance of stomach crease lines over time. Here are a few ways to help  you achieve your body fat loss goal:

• Cut down on your caloric intake 

Reducing your caloric intake doesn’t necessarily mean that you have to eat a small amount of food daily. Sure, eating smaller portion sizes of the foods that you love to eat could be a big contributor in reducing your total calories consumed for the day, but there are other methods you can use too. Simply changing up your meals and picking foods that are healthy, nutritious, and filling can lead to you reaching your calorie goals without feeling as if you’re starving yourself.  

One big thing to focus on is finding the amount of calories that you’re burning each day and figuring out the total calories you need to consume daily in order to keep your body functioning properly. There are many ways to calculate  how many calories you need to consume in a day, but the major one is finding your BMR. This is your basal metabolic rate and is the amount of calories your body burns in order to keep itself alive. 

To further this point, you can start to calculate the calories in each dish you eat and think about which foods you can substitute with low-calorie variants. Foods that are low in calories are usually high in water and fiber (6).

In general, you’re recommended to reduce your daily calorie intake by 500 calories to lose 1 pound a week (2). This is called being in a calorie deficit, which means that you’re burning more calories than you’re consuming each day. You could get into this deficit by eating fewer calories daily or you could even increase your daily movement to increase your total calories burned in the day. Finding the sweet spot between your BMR, calories consumed, and calories burned is the best way to see long-lasting results. Research has shown that healthy weight loss occurs when you’re burning 1-2 pounds weekly (13).

• Work out

Exercising is a must-do for those who intend to get rid of overall body fat. To achieve a successful result, you should engage in moderate-intensity training for about half an hour every day. You can practice brisk walking or jogging. To burn your visceral fat even faster, it’s recommended to do cardio and strength workouts (10).

Overall, to get rid of belly fat, you’ll need to lose fat throughout your entire body. It’s not possible to target fat loss on a specific area of your body and belly fat loss comes from overall fat loss. However, in order to see fat loss, you should find the form of exercise that you can do consistently and with the correct form. Something like HIIT, which stands for high-intensity interval training, is believed to be one of the most challenging yet effective types of cardio training. During a HIIT workout, you’ll have to alternate between periods of intense training and rest. Typically, the ratio ranges from 1:1 to 1:4 or even more, depending on the level of your physical fitness.

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For example, in the 1:1 ratio, the time of both work and rest can be 30 seconds, which is sufficiently intense. The 1:4 ratio is much easier, as in this the rest time is 4 times longer than the work time (e.g. 30 sec : 120 sec) (14). As for the exercises that target only abdominal muscles, they aren’t helpful in reducing visceral fat. Ab-isolation exercises will only strengthen your core and not help you get rid of stomach lines (10). 

• Drink plenty of water

Water is considered the healthiest and most useful drink you can consume during a weight loss journey or just throughout life in general. It is 0 calories, it can help you feel full, and it’s essential for maintaining a healthy body. Below, we discuss additional studies that show the benefits of water consumption and its relation to weight loss.

One study involving middle-aged people and the elderly showed water consumption can decrease the meal energy intake (11). According to another study, having a glass of water shortly before a meal can make you feel less hungry. Similarly, increased water intake can result in increased lipolysis, which facilitates fat loss (8).

In addition, in a study conducted among 55-75-year-old participants, those who drank 2 cups of water before a meal lost more weight than those who did not. The study also suggests that keeping yourself hydrated throughout the day can keep your weight off (12). Accordingly, you should drink a lot of water every day to get rid of stomach crease lines. Dive deeper into the 14-day lemon water challenge with our dedicated article.

Read more: How Much Water Should I Drink a Day To Lose Weight?

• Get enough sleep

Sleeping is an integral part of your day and it’s crucial to get enough of it to stay healthy and productive. Sleeping for 5-8 hours a day can also help you keep visceral fat at bay. However, you should make sure not to oversleep: sleeping for more than 8 hours has been proven to facilitate fat gain (10).

• Abstain from smoking

Smoking is notorious for causing a number of health problems, particularly for adding to visceral fat storage. Interestingly, smokers are more likely to have belly fat than store it on their thighs and hips (10). 

Frequently Asked Questions

• How can I hide my belly line?

Please remember that we all have belly lines – your shape or size don’t matter. It’s a natural part of the human body. However, if you’re looking for ideas you could try to reduce the appearance of belly fat, you could try a combination of clothing choices and body posture. Opting for high-waisted pants, skirts, or shapewear can help smooth out the belly area and create a seamless look under your clothes. Loose-fitting tops, particularly those with patterns or ruffles, can direct attention away from the belly area and make lines less noticeable. 

In addition to wearing body-flattering clothing, maintaining good posture is another way to hide belly lines. Standing up straight and pulling your shoulders back can naturally reduce the appearance of belly lines by elongating the torso and tightening the abdominal area. Incorporating regular exercise that strengthens the core muscles can also contribute to a flatter stomach over time.

The best way to hide belly lines is to reduce their appearance through a combination of healthy eating habits and exercise. Losing overall body fat will reduce the appearance of belly lines over time.  

• Why do I have ab lines but no abs?

Ab lines, often referred to as “muscle definitions”, can appear even without well-developed abdominal muscles due to a combination of factors such as low body fat and good muscle tone. However, most importantly, ab lines are heavily influenced by genetics. These lines are the outlines of the rectus abdominis, a muscle that runs vertically along the front of the abdomen. While you may have visible lines, having prominent, defined abs requires the right genetics and a higher degree of muscle hypertrophy (growth) in the abdominal region, which can primarily be achieved through targeted strength training and a very low body fat percentage.

• Why do I have stripes on my stomach?

Stripes on the stomach are often due to stretch marks, known scientifically as striae. These are common during periods of rapid growth or weight changes, such as during puberty, pregnancy, or significant weight gain. Stretch marks form when the skin stretches beyond its elasticity, which causes the middle layer of skin (dermis) to tear slightly and creates visible lines. Over time, these marks may fade from red or purple to a lighter, more skin-toned color, but they typically don’t disappear completely (9). This is another natural part of the human body and shouldn’t be viewed as an issue. 

• Are stomach lines genetic?

Yes, stomach lines, including ab lines and stretch marks, have a major genetic component. The visibility of abdominal lines often depends on factors such as the distribution of body fat, skin thickness, and the natural structure of the muscles, all of which can be influenced by genetics (7). 

Similarly, the propensity to develop stretch marks is also largely determined by genetics, as skin elasticity and collagen production vary from person to person. If your parents or close relatives have stretch marks or visible ab lines, you may be more likely to have them too.

The Bottom Lines

• Stomach creases are horizontal lines on the belly that everyone has. They tend to appear when you sit down or lean over, so that the excess skin and fat in the area fold. 
• There are a few causes for the creases: drastic weight loss, poor posture, and excess fat on the belly. This fat is known as visceral fat, which is notorious for its deleterious effects on a person’s well-being. 
• Having excess visceral fat can lead to increased cholesterol levels, heart conditions, type 2 diabetes, increased chance of stroke, Alzheimer’s, and high blood pressure. 
• It’s important to regularly measure the amount of visceral fat in your body, which you can do with the help of the following methods: hip-to-waist ratio, waist size, BMI, and imaging tests. However, you should be careful of the accuracy of some of these methods. Remember that genetics play a huge role in how our bodies are shaped.  
• In order to lose body fat throughout your entire body, research suggests: 
  • Eating fewer calories in order to keep yourself in a calorie deficit – aim to cut 500 calories a day to lose weight gradually and in a healthy manner.
  • Exercise regularly – the biggest calorie burning forms of exercise tend to be workouts that are high in overall intensity such as strength and cardio training. Isolation exercises on their own usually don’t reduce visceral fat as quickly as other more intense forms of workouts. However, it’s important to remember that the best workout is one that you can do consistently for a long period of time and with the correct form.
  • Drink a lot of water – this can curb your appetite and research has suggested that it can even trigger the fat-burning process.
  • Sleep for 5-8 hours a day – sleeping less or more than this can contribute to overall body fat gain and, correspondingly, stomach creases.
  • Don’t smoke – smoking facilitates fat gain in the abdominal area.