According to American Heart Association physicians, large amounts of belly fat and big waistline measurements probably point to serious heart disease risks. Belly fat can build up due to aging and a person's genetics, factors that can't be changed. But like the other belly fat culprits--poor diet choices and lack of exercise--many of the negative effects can be reversed with a few exercises.
Total Body Exercise
Aerobic training--running, biking or swimming, depending on tolerance for high or low impact--top the exercise list, according to Wayne McGregor, U.K.-trained nutritionist and fitness coach, for melting away belly fat. Researchers at the National Institutes of Health say only intense cardiovascular and resistance training, with diet, can reduce abdominal and other fat while lowering heart disease risks. Talk to a physician or professional trainer before starting.
Pelvic Tilts
Toning abdominal muscles with pelvic lifts can help flatten a pot belly. Assume the supine exercise position--back against the floor--with knees bent upward. Tighten your abdominal muscles to press the back down flat--tilting the hips up. Hold for 10 seconds. Repeat for 10 and 20 repetitions.
Pelvic Lifts
Pelvis lifts firm up muscles holding belly fat to flatten the bulge. Lay supine, knees bent toward the chest, and raise your buttocks off the floor by tensing abdominal muscles and pointing the knees toward the ceiling. Hold for 10-second cycles and relax briefly. Repeat five times. Work toward 10 to 20 repetitions.
Abdominal Hollowing
Abdominal hollowing, the "belly-lift," strengthens stomach muscles to firm the waistline. Kneel on all fours and allow your belly to hang relaxed while inhaling deeply. Then exhale fully and strongly contract abdominal muscles and to draw the belly-button toward the spine. Hold for 10 seconds followed by 10 seconds of relaxation. Repeat 10 contraction-relaxation cycles.
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