Having a trim, slender midsection isn't only important for looking good. According to Michael Jensen, M.D., an endocrinologist at the Mayo Clinic, excess belly fat can increase your risk of heart disease, stroke, diabetes, sleep apnea, some types of cancer and a host of other health problems. To tone up, follow a near-daily regimen of moderate-intensity aerobic activity coupled with targeted core exercises.
Walking Plank
Practice a stationary or walking plank to strengthen your core muscles and trim your midsection. CNN health experts note that your center of gravity is located at your core and that toning core muscles is an essential part of a complete fitness program.
For a stationary plank, lie on your belly on a towel or mat with your feet stretched out straight. Place your elbows directly under your shoulders, and use your forearms to raise your torso. Join and lock your hands together, forming a triangle shape with your elbows. Using strength in your core muscles, lift the middle of your body and your legs off the ground so that you're holding yourself up between just your forearms and your toes. Hold for as long as you can.
For extra challenge with a walking plank, break the triangle with your arms and place your right hand flat on the floor, arm straight. Shift your weight slightly while placing your left arm on the floor, and lift your torso up until both arms are straight. Return to the original plank and repeat the walk with the left hand first.
Bicycle Crunch
Try a bicycle crunch to train more muscles than just your upper or lower abs. CNN health experts recommend abdominal crunches and crunch variations to cut belly fat and target multiple core muscles simultaneously.
To do a bicycle crunch, lie flat on your back with your legs in the air, knees bent at 90 degrees. Put your elbows out to the side and place your hands behind your head near the nape of your neck to support your spine while you do the exercise. Breathe out while crunching up to your left, slowly bringing your left knee forward and moving your right elbow to meet your left knee. Breathe in while returning to center. Repeat the move while crunching to your right, slowly bringing your left elbow to meet your right knee. Keep your eyes on the ceiling while you do the move to avoid straining your neck, and make sure that your moves originate from the core.
Strength Training
Incorporate regular strength training into your workouts if you're trying to lose weight around your midsection or anywhere else on your body. The Mayo Clinic notes that abdominal and core exercises are important in helping to strengthen muscles but that they're not likely to help trim belly fat by themselves. Instead, the clinic recommends a routine of combining moderate exercise with strength training.
Try incorporating strength moves such as dumbbell rows, bicep curls or squats and lunges into a more traditional exercise routine to see improved results.
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