Burn belly fat by lowering the total amount of fat on your body. According to Len Kravitz, Ph.D. at the University of New Mexico, only training the abdominal muscles does not lead to a flat belly. Cardiovascular exercise five days a week and resistance training three days a week help to increase the metabolism to lose fat and create lean muscle mass. Eat a diet that is balanced to provide 50 percent of calories from carbohydrates, and 25 percent of calories from fat and protein each.
Step 1
Work out on an elliptical trainer for 30 minutes. Warm up for two minutes at a moderate pace. Concentrate on pushing the handles for one minute. Pull the handles for one minute. Sprint as fast as you can for one minute. Actively recover by treading at a moderate pace for one minute. Use your lower body only for two minutes. Reverse the direction for one minute. Tread forward for one minute. Repeat the cycle three times.
Step 2
Lie on your back. Hold your hands by your side. Lift your slightly bent legs up above you. Tilt your pelvis towards your chest for a reverse crunch. To add difficulty, lift your head off the floor. Repeat for three set of 10 repetitions.
Step 3
Sit up with your legs bent and your feet flat. Extend your arms past your knees and bring the palms of your hands together. Twist your torso to one side as far as you can by keeping your hands together. Twist into the opposite direction. Repeat this abdominals and obliques exercise 10 times to each side for three sets.
Step 4
Lie face down on the floor. Bend your elbows and bring your hands beneath your shoulders. Lift your body up until your toes and forearms support your weight. Hold the plank position for 30 seconds. Go for two sets of one repetition each. Work your way toward holding the plank position for 90 seconds.
Step 5
Lie flat on your back. Hold a dumbbell outstretched above you. The arm with the dumbbell is at a 90-degree angle to your body. Get up in any way but make sure the arm with the dumbbell stays in the same angle at all times and does not bend. Return to the starting position. Perform the Turkish Get Up with the dumbbell in the other hand. Go for three sets of 10 repetitions.
Tips and Warnings
- Drink plenty of water.
- Consult a physician before starting an exercise program.
Things You'll Need
- Elliptical trainer
- Dumbbell
References
- "The Exercise Bible"; Joanna Hall; 2003
- "Sports Nutrition"; Anita Bean; 2004
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