The stomach is one of the most common trouble spots for people trying to get in shape, especially for women interested in wearing the latest in midriff-revealing fashions. Belly fat is also a concern from a health perspective, since a waist measurement of more than 40 inches for men or 35 inches for women has been linked to an increased risk of heart disease and other serious medical conditions. Luckily, there are several ways to help to banish belly fat for good.
Walking
Surprisingly, the easiest way to lose weight from your stomach is to simply increase your overall activity level. The majority of people who are overweight will lose weight from their stomach areas when they begin an exercise program because the visceral fat tucked inside the waistline is more metabolically active than the subcutaneous fat under the skin in other parts of the body. Aim for 60 minutes per day of brisk walking or another form of moderate physical activity.
Strength Training
Strength training isn't just for professional body builders. Exercising with weights can be effective in helping to slim the waistline. You don't need to use heavy weights, either. Even three to five pound dumbbells can provide the boost you need to help to trim your tummy.
Abdominal Hollowing
Abdominal hollowing, also known as drawing in the belly button, is an excellent way to tone the muscles deep within the stomach. Begin by getting down on all fours, letting your stomach hang down as you take a deep breath. Breathe out slowly, drawing your belly button in and up toward the spine. Hold this position for 10 seconds, rest for 10 seconds, and work your way up to 10 full repetitions of the exercise.
Pelvic Lifts
Pelvic lifts are a good exercise for helping to tone the lower abdomen. To do this exercise, lie on your back with your knees bent toward your chest. Keep your arms relaxed by your sides and then tighten your lower abdomen. Lift your buttocks off the floor for five to 10 seconds, keeping your knees aimed toward the ceiling. Repeat this exercise five times, gradually working up to 10 to 20 repetitions as your abdominal muscles become stronger.
Pelvic Tilts
Pelvic tilts also can help you to lose weight from the stomach by toning your lower abdomen. You can perform this exercise by lying on your back on the floor with your knees bent. Tighten the abdominal muscles and bend your pelvis up slightly to flatten your back against the floor. Hold this position for five to 10 seconds. Begin your workout by repeating the pelvic tilt five times, but try to work your way up to 10 to 20 repetitions of the exercise for the best results.
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