Reducing belly fat takes discipline and the willingness to change your lifestyle habits. Even though exercise is necessary, it alone cannot burn the fat in your stomach. You also must follow a reduced-calorie, healthy diet. This doesn't mean giving up carbohydrates and eating platefuls of chicken breast — it means following a sensible diet rich in fruits, vegetables, whole grains and lean meats. As for your workout routine, the important thing is that you move your body as much as possible, and involve your abs with your exercises.
Step 1
Perform 45 to 60 minutes of cardiovascular exercise on three nonconsecutive days a week to burn fat throughout your whole body. Do any form of cardio that will keep your interest — running, indoor cycling, swimming, elliptical training, stair climbing, rowing or versa climbing.
Step 2
Stand with your feet together to do burpees. Lower yourself into a low squat, place your hands on the floor and kick your legs behind your body. Do a push-up as soon as your toes land, then hop your feet back forward. Jump in the air, extend your arms above your head and land softly on the balls of your feet. Perform this whole movement in a fluid motion; repeat 10 to 12 times.
Step 3
Hold a kettlebell in front of your chest with both hands to do deck squats. Kettlebells are cast-iron fitness tools that are shaped like cannonballs and have a curved handle attached to the top. Stand with your feet hips-width apart while holding the kettlebell, and lower yourself into a deep squat. Lean backward until your butt touches the floor and roll your body back as you lift your legs above your head. Keep your core tight while you do this. Roll your body forward quickly, place your feet back on the ground and stand back up. Perform 10 to 12 repetitions.
Step 4
Lie on your back to do bicycle crunches. Position your hands on the sides of your head, raise your legs and level your shins to the floor while bending your knees 90 degrees. Lift your head and shoulders of the floor, and twist your torso to your right. Move your right elbow and left knee toward each other as you do this, and extend your right leg. Repeat with your other side and continue to move back and forth in a fast but controlled motion for 15 to 20 repetitions.
Step 5
Jump in the air to do a set of tuck jumps. Stand with your feet hips-width apart, and place your arms at your sides or out in front of your chest. Lower yourself into a slight squat, jump in the air as high as possible, and tuck your knees into your chest. Land softly on the balls of your feet and repeat 10 to 12 times.
Step 6
Perform a set of bear crawls. Get on all fours, then lift your knees and butt in the air so your hands and feet are the only points of contact with the floor. Walk forward on your hands and feet from one side of a room to the other, turn around and walk back.
Step 7
Contract your abdominals without any range of motion by doing a boat pose. Lie on your back, with your arms at your sides and legs straight and together. Lift your upper and lower body simultaneously and extend your arms along the sides of your thighs. Stop when your back is 45 degrees to the floor and your body forms a "V" shape. Hold this position for 30 to 45 seconds.
Tips and Warnings
- Consult with your doctor before beginning any new diet or exercise regimen. Perform your weight-training exercises on three alternating days from your cardio. Do all the exercises in the order they appear, take 30-second rests in between and repeat four times.
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