Your stomach hangs over your pants and your shirts fit a little too snug. You want to trim your excess fat and get that flat stomach you desire. Dieting can help to shed excess fat, but exercise works to immediately remove any bulky weight that you might be carrying in your midsection. Combining aerobic exercise with abdominal strength training moves can create a tone, slim belly.
Step 1
Perform 20 to 30 minutes of abdominal strength training every other day. According to The American Council on Exercise, you should perform eight to 12 repetitions for each exercise, or until you fatigue your muscles. Focus on using your abdominal muscles to perform the movement and execute each exercise slowly in a controlled manner.
Step 2
Complete exercise ball abdominal crunches. Lie on the ball, positioning it under the lower back. Place your hands on either side of your head. Crunch your upper body forward and roll your shoulders towards your hips, tightening your abdominal muscles at the top of the movement, and then slowly lower back down, and repeat.
Step 3
Execute abdominal crunches on the floor. Lie on your back on an exercise mat with your legs bent and your hands behind your neck. Lift your upper body off the floor until only your lower back remains in contact with the ground, and then lower back down. Avoid bending your neck or jerking your head during this exercise.
Step 4
Perform aerobic exercise everyday for 30 to 45 minutes. Complete aerobic exercise after abdominal exercises to burn fat as fuel instead of carbohydrates. Choose a variety of activities to avoid hitting a plateau. The Shape Fit website recommends jumping rope, running, cycling, swimming, the elliptical trainer, sprinting and step aerobics for burning a high amount of calories and fat.
Things You'll Need
- Exercise ball
- Exercise mat
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