You may have a little bit of stubborn stomach fat or you may have a beer belly. Perhaps you have muscle definition invisible under that coat of flab. Regardless, most of us want to shed any trace of fat on our bellies. This is accomplished through a well-rounded exercise program that includes aerobic exercise and abdominal strength training.
Aerobic Training
First and foremost, a flat stomach must be obtained through aerobic exercise. Ab exercises help tone and define your abs, but the layer of fat on top is dissolved through cardio training. Activities like swimming, running, dancing, kickboxing and elliptical training get your heart rate up and burn calories. Aim to get at least 45 minutes of aerobic exercise a day, five days a week.
Bicycle Crunches
Bicycle crunches are a classic exercise that work upper and lower abdominals and obliques. Lie on your back with your knees bent, and place your hands behind your head. Lift your feet so your calves are parallel to the floor. Keep your lower back firmly planted and rotate your legs back and forth as if on a bicycle. During rotation, touch your right elbow to your left knee then your left elbow to your right knee. Do a total of 50 reps.
Plank Pose
The plank is an isometric exercise that works your upper and lower abs. Lie on the floor, face down, hands under your shoulders, legs straight and feet hip-width apart. Slowly push yourself off the floor so your arms are fully extended. In this position, squeeze your abs, lift your hips, hold for 30 seconds and relax. Repeat set 5 times.
Flutter Kicks
Flutter kicks are done from a face-up position and target the lower abs. Lie on your back with arms by your side and palms facing down. Bend your knees, extend your legs and lift your heels about 6 inches off the floor. With your lower back firmly planted, perform scissor-like motions with your legs. Keep your abs contracted and do this for 30 seconds. Repeat set 5 times.
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