Your belly consists of the upper abdominals, lower abdominals and obliques. In order to tighten these muscles, reduce body fat and tone your midsection, you can eat healthy and exercise. The American College of Sports Medicine states that not every exercise is best for everyone, so discuss your exercise routine with your doctor or a certified fitness trainer before you begin.
Reverse Crunches
Reverse crunches work to tone your lower abdominals. While lying on your back on a flat surface, bend your knees and place your feet flat on the floor. Raise your legs straight up in the air, pointing your toes at the ceiling. While keeping your arms down at your sides for balance, roll your pelvis back so that your hips are raised off the floor and your knees are above your chest. Do 20 repetitions of this exercise. The University of Kentucky recommends doing reverse crunches for six to eight weeks to see results.
Fitness Ball Crunches
To do this exercise, you will need an inflated exercise ball. Sit on it with your feet flat on the floor and hip width apart. Cross your arms across your chest. While tightening your abdominal muscles, lean backward until you start to feel your abdominal muscles working. The Mayo Clinic suggests holding this position for three deep breaths before slowly returning to your starting position. Work your way up to doing 10 to 15 repetitions of this exercise.
Aerobics
The American College of Sports Medicine states that the best way to tone up your midsection is to do aerobic exercises that lower your overall body fat. Try running, swimming or riding a bicycle for 30 minutes most days of the week. Other aerobic exercises include jumping rope or playing sports. Make the exercises moderate to vigorous intensity.
Supine Pelvic Tilts
Lie on your back with your knees bent and feet on the floor. Place your arms out to your sides with your palms facing up. While exhaling, push your abdominal muscles so that your lower back is pressed into the floor. The American Council on Exercise recommends that you hold this position for about five seconds, then inhale and relax your abdominals while tightening your lower back muscles. This will increase the arch in your back. Hold this position for five seconds, then return to your starting position. Repeat this exercise 15 to 20 times.
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