Fat can build up all over your body, but for some people, it accumulates in the midsection the most. Even with dieting and exercise, you might still be left with excess fat around your belly. This fat can be difficult to lose and is usually the last area you will see results. Bump up the intensity of your aerobic exercises, and increase the resistance work on your abdominal area.
Step 1
Intensify your cardiovascular routine. If you can hold a conversation for more than a few sentences while doing your aerobic routine, you're not working hard enough. Raise your heart rate to at least 75 percent of your maximal heart rate for a period of 20 to 35 minutes. High-intensity aerobics keeps you burning fat after your workout and will maximize your fat loss by keeping your metabolism raised longer.
Step 2
Use resistance when training your core. Your abdominal muscles are extremely strong and resilient to keep you stable and erect. Work them out with exercises that incorporate weights, such as rope cable crunches, weighted leg raises or weighted crunches. Use a weight that doesn't let you do more than 15 to 20 reps. Developing extremely strong muscles in your core will help keep your stomach tight, and the increased muscle will actually help burn fat. Mix up the routine and do a different set of exercises every couple of weeks to keep your body working.
Step 3
Suck in your stomach. Train your transverse abdominal muscles for a flat midsection. These muscles are responsible for keeping your stomach in and will help your belly looking flat by keeping it closer to your spine. Exhale and then draw your belly button toward your spine. Hold this motion for 10 to 20 seconds, then release and breathe in. Do this 10 to 15 times to strengthen your core.
Tips and Warnings
- Always stretch after aerobics and abdominal work to keep the muscles long and limber.
- Stay hydrated when doing intense aerobic exercise, and stop if you feel dizzy or light-headed.
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