Your tummy contains a large muscle known anatomically as the rectus abdominis. It runs from your lower chest to your pelvis. On the sides of your stomach, you have oblique muscles, which get activated when your torso twists. To effectively lose weight in your tummy, target these muscles with exercises while burning calories.
Cardio Training
When you want to lose weight in your tummy, you need to lose it throughout your whole body, because spot reduction is nonexistent. Any type of cardio that causes you to break a sweat will work. Brisk walking, running, kick boxing, elliptical training and jumping rope are all examples. Aim for 45 to 60 minutes of cardio, and perform it three to four days a week.
Ball Leg Raises
Ball leg raises target your lower abs, and they are done with an exercise ball. Lie on your back with the ball pinched between your lower legs and your arms at your sides. Steadily lift the ball until your feet parallel the ceiling and your body forms a 90-degree angle. Slowly lower and repeat for 15 to 20 reps.
Reverse Crunches
Reverse crunches work your lower abs, and they are done with your body weight. Lie face-up on the floor, with your arms at your sides and your legs straight. In a steady motion, lift your legs and pull your knees into your chest. Slowly extend them back out and repeat for 15 to 20 repetitions. When extending your legs, stop them right above the floor.
Hanging Oblique Knee Raises
Hanging oblique knee raises target your lower abs and obliques. Grasp a pull-up bar with an overhand, shoulder-width grip. In a steady motion, pull your knees up to your right shoulder, lower them and repeat, going toward your left shoulder. Continue to alternate back and forth for 15 to 20 repetitions.
Ball Crunches
Ball crunches target your upper abs. Lie face-up on the ball with your knees bent, feet shoulder-width apart on the floor and your head and shoulders slightly elevated. After placing your hands on the sides of your head, lift your body forward and squeeze your abs forcefully for a second. Slowly lower and repeat 15 to 20 times.
Double Crunches
Double crunches work your upper and lower abs simultaneously. Lie on your back with your legs straight and your hands on the sides of your head. In a steady motion, lift your legs and shoulders off the floor and move your elbows and knees toward each other. After holding for a second, reverse the motion and repeat 15 to 20 times. When lowering, do not let your legs or shoulders touch the floor.
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