Even though it is called a "beer" belly, all-around bad eating habits and a lack of physical activity are the main reasons for this accumulation of belly fat. You can rid yourself of the beer belly by eating healthy and exercising. You need to burn calories while toning your stomach muscles.
Cardiovascular Training
Cardio can burn fat in your belly and throughout the rest of your body. Any form of cardio that will get your heart rate elevated and cause you to break a sweat will suffice. Fast-paced walking, running, jumping rope, kickboxing, elliptical training and stair climbing are all examples. Aim for 45 to 60 minutes, and work out four to five days a week.
Leg Pull-ins
Leg pull-ins work your lower abs, and they are done on a weight bench. Sit lengthwise on the bench while leaning backward. Your hands should be gripping the edges of the bench behind your butt, and your legs should be extended out in front of you. Steadily pull your knees into your chest as you lean forward and squeeze your abs forcefully. Slowly reverse the motion, and repeat for 15 to 20 repetitions.
Flutter Kicks
Flutter kicks work your lower abs and obliques, and they are done from a face-up position on the floor. Lie on your back with your hands under your butt and your legs elevated six inches. In a steady motion, lift your right leg two to three feet higher, and lower it down. As you lower your right leg, lift your left leg to the same height. Continue to lower and lift your legs in a smooth, alternating motion for 15 to 20 repetitions.
Side Plank Lifts
Side plank lifts work your obliques, which are found on the sides of your stomach. Lie on your right side with your forearm flat on the floor and perpendicular to your body. Your legs should be stacked on top of each other. In a steady motion, lift your hips off the floor as high as possible by contracting your obliques. Slowly lower and repeat. After doing 15 to 20 reps, switch sides. When lowering your hips, do not let them touch the floor.
Side Crunches
Side crunches work your obliques from a face-up position on the floor. Bend your knees, place your feet flat on the floor, your left hand on the side of your head and your right arm by your side. Carefully lower your legs to the floor on your right side and lift your shoulders up. After squeezing your obliques forcefully, slowly lower and repeat. Once you've completed 15 to 20 reps, switch sides.
Pulover Crunch Combo
A pullover crunch combo works your lower and upper abs, and you need a medicine ball or dumbbell to do them. Lie on your back with your legs lifted, feet parallel to the ceiling and arms fully extended behind your head. While holding the ball in your hands, move your arms forward as you lift your shoulders and try to touch the ball to your toes. After holding for a second, lower yourself down and repeat for 15 to 20 repetitions.
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