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Exercises to Remove a Saggy Belly

by
author image Christina McDonald-Legg
Christina McDonald-Legg has been writing about health, wellness and travel since 1999. Her articles have appeared in "Colures Magazine" (London), "The Sunday Times" (Dublin), "The Connacht Tribune" (Galway) and "The Seattle Post-Intelligencer," and been featured online by the U.K. Department of Health. McDonald-Legg holds a Master of Arts in journalism from the National University of Ireland.
Exercises to Remove a Saggy Belly
A woman riding an exercise bike. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Overview

Removing a saggy belly takes a combination of eating a healthy diet, aerobic activity and strength training. Aerobic exercise will melt excess fat in your belly, and strength training will build muscle to help burn extra calories and build definition in your abdominal region. Certain exercises combine both aerobic activity with strength and muscle training to remove a saggy belly.

Bicycle

This exercise will increase your heart rate to burn extra fat and tighten a saggy belly. Lie on your back on the floor with your legs in the air and your fingertips behind your ears, elbows bent out. Bend your knees so your calves are parallel to the floor. Flex your stomach muscles while you extend your left leg out and pull your left shoulder to your right knee. Lift your shoulders and upper back from the floor, but be careful not to pull on your neck. Pause and uncurl, returning to the floor. Repeat on the other side. Rotate from side to side for 60 seconds without lowering your head or legs to the floor.

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Toe-Reach Crunches

Lie on your back with your legs extended toward the ceiling. Reach your fingers to touch your toes, and flex your abs. Lift your upper back and shoulders from the floor as you tighten your abs, crunching up repeatedly so your abdominal muscles are pulsating. Continue for one minute, maintaining proper form. The intensity of this exercise will get your heart rate elevated to burn extra calories. It will also target your abdominals and tighten your core to build more definition.

Forward Cone Jumps

The forward cone jump uses the energy behind a jump to accelerate your heart rate and reduce fat. It also uses your core muscles to power you in your jumps, building muscle to remove a saggy belly. Set up a line of cones 18 to 24 inches apart. Stand 6 inches behind the first cone, your arms hanging loosely at your sides and your feet positioned hip-width apart. Tighten your core muscles to maintain your balance and push your hips back, sinking down into a squat. Drive your weight down into your heels and power your body up and over the first cone. Keep your feet parallel with the floor and pressed together when in the air. As you land, bend your knees so you avoid injury and land softly. Then explode up and over the next cone, repeating until you have completed the entire series.

Box Jumps

Begin by standing in front of a 6 to 12-inch box or step with feet set hip-width apart. Bend your knees so they form a 90-degree angle or less. Engage your core muscles so you can power yourself up onto the step with both feet. Bend your knees as you land and let your heels hit first. Bend slightly at the knees and jump backwards, landing with knees slightly bent. Jump on and off the step for one minute to increase the intensity.

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References

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