The spare tire is a phrase used to describe excess belly fat. As opposed to other areas of the body, stomach fat can be dangerous to your overall health and open you up to a battery of chronic conditions. According to AARP Magazine, belly fat is associated with an increased risk for heart disease, diabetes and some forms of cancer. To improve your quality of life and slim down your belly, you can perform multiple fat-burning and stomach-toning exercises.
Cardio
Cardiovascular exercise is characterized by repetitive movement of your major muscle groups for an extended period of time. This type of exercise not only increases your aerobic capacity, but it also burns fat throughout your whole body. This includes your stomach. Perform any type of cardio that you find interesting for 45 to 60 minutes, four to five days a week. Brisk walking, inline skating, tennis, swimming, kick boxing, rebounding and running are examples.
Weight Training
By building muscle, you will increase your resting metabolic rate and promote faster weight loss in your stomach. The exercises should target all of your major muscle groups. Chest presses, shoulder presses, back extensions, triceps extensions, curls and squats are some examples. Aim for 10 to 12 reps, three to four sets and work out two to three days a week.
Reverse Decline Crunches
Reverse decline crunches work the lower part of your belly and they are done on a decline bench. Lie face-up with your head toward the top of the bench, your hands grasping the sides of the bench above you and your legs out straight. Steadily pull your knees into your chest and squeeze forcefully. Carefully extend your legs back out and repeat for 15 to 20 repetitions.
Bicycle Crunches
Bicycle crunches work your entire abdominal area. Lie on your back with your legs lifted, knees bent 90 degrees and shins level with the floor. After placing your hands on the sides of your head, lift your shoulders off the floor and look forward. In a controlled motion, move your left elbow and right knee toward each other as you fully extend your left leg. Carefully reverse the movement by bringing your right elbow and left knee toward each other while extending your right leg. Continue to alternate back and forth until you've done 15 to 20 repetitions.
Abdominal Pull-Ins
Abdominal pull-ins work your upper and lower abs simultaneously and they are done with an exercise ball. Place your lower shins on the ball and your hands on the floor directly under your shoulders. Your arms should be extended, your hips should be lifted and you should have a straight line from your shoulders to your heels. Steadily roll the ball toward your head as you pull your knees into your chest. After squeezing your abs for a second, roll the ball back out and repeat 15 to 20 times.
Pullover Crunch
Pullover crunches require dumbbells or a medicine ball. Lie on your back with your arms extended behind your head and your legs extended in front of you. Both your arms and legs should be elevated approximately 45 degrees to the ground at this point and the ball, or weights, should be in your hands. In a controlled motion, lift your shoulders off the floor and move your arms toward your legs. Your feet should be parallel to the ceiling at this point and your arms should be right in front of your legs. Slowly lower to the starting point and repeat 15 to 20 times.
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