Reducing the amount of stomach fat you have without losing weight from the rest of your body requires you to undergo a surgical procedure, according to the Penn State University Athletics Department. Combine diet with exercise, and you will lose stomach fat in a safe and healthy manner. Do not try to lose stomach fat by focusing on abdominal exercises alone; you must combine abdominal exercises with full-body strength training and aerobic exercise. Consult your doctor before beginning any diet or exercise program.
Full-Body Strength Training
Start your strength training workout with exercises that work more than one large muscle group, such as squats, leg presses, lunges, push-ups and chin-ups, certified personal trainer Renee Cloe advises in a University of South Carolina document. Move on to exercises that focus primarily on one muscle group, such as triceps extensions, biceps curls, leg extensions and abdominal exercise. The American College of Sports Medicine recommends that all healthy adults perform eight to 10 repetitions of 10 to 12 strength-training exercises at least twice a week.
Aerobic Training
Aerobic exercise allows you to burn the most calories, especially when performed at a moderate to vigorous intensity level, according to the Recreational Sports Department at the University of Florida. You get the most health benefits when you include a minimum of 30 minutes of moderate-intensity exercise or a minimum of 20 minutes of vigorous exercise five days or more each week. What one person considers vigorous exercise may be moderate for another person, depending on your fitness level. Vigorous exercise limits your ability to talk, while moderate-intensity exercise allows you to talk --- but not sing.
Bicycle Maneuver
The bicycle crunch works all abdominal muscles while increasing your heart rate. Start by lying on your back with your hands behind your head. Elevate your legs and bend your knees so your hips and knees form a 90-degree angle. Raise your shoulders off the floor in a crunch as you alternate extending you legs out to a 45-degree angle, similar to riding a bicycle, Mark Anders instructs in an article published in the American Council on Exercise's "Fitness Matters" magazine. Continue this motion until you begin to strain.
Exercise Ball Crunches
While many abdominal exercises utilize hip flexors to complete the movement, exercise ball crunches focus the crunch on your abdominal muscles and reduce the use of hip flexors, according to Anders. Start by sitting on an exercise ball with your feet hip-width apart and resting on the floor. Keep your back straight and your arms across your chest throughout the exercise. Contract your abdominals and lean back until you feel a strain on your abdominal muscles. Hold this position for five to 10 seconds. Sit back up to the starting position. The MayoClinic recommends starting with five repetitions of this exercise and building up to 10 to 15 repetitions.
References
- Penn State University Athletics Department: Frequently Asked Questions
- University of South Carolina: Strength Training Basics
- American College of Sports Medicine: Physical Activity Guidelines
- Recreational Sports Department at the University of Florida: Understanding Metabolism
- ACE Fitness Matters: New Study Puts the Crunch on Ineffective Ab Exercises
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