Belly fat is not only aesthetically unpleasing to many people, but it can lead to elevated cholesterol levels, reports The Facts About Fitness website. It can also increase your risk of heart disease and Type 2 diabetes. Two types of fat encase the abdomen: subcutaneous fat is stored directly beneath the skin, while visceral fat surrounds your internal organs. The visceral fat is considered the more dangerous of the two, as the liver metabolizes visceral fat and releases it into the bloodstream as cholesterol. But with the right diet and workout you can eliminate belly fat. The most effective exercise plan to help you lose a little around the middle combines aerobic activity with strength building moves.
Jumping Rope
Jumping rope provides an effective balance of cardio activity with movement that will increase strength in the abdomen, core and lower body. Additionally, jumping rope gives you more for your calorie-burning buck; Fitness magazine reports that a half-hour of moderate jumping will burn approximately 350 calories. You can get a sturdy, high-quality jump rope for around $10 to $20 at most sporting good stores. Fitness magazine offers a few tips to get the most out of your workout: keep your abs engaged the entire time for stability, make sure you land softly on the balls of your feet, keep your knees bent when making contact with the floor, only jump about an inch or so off the floor and keep your eyes focused straight ahead.
The Rocket
In this plyometrics exercise, your lower body and core are worked throughout the whole movement. For proper stability, it is important to keep your abdominal muscles engaged and working the entire time. Fitness magazine reports that this will help to strengthen the area while also burning fat through the jumping movement. Start by standing straight, feet together and pointing straight ahead, arms by your side. Engage your abs as you slightly bend your knees. Jump up as high as you are able. When landing, use your abdominals to control the movement so that you land as softly as possible. Make sure that your knees are bent when your feet hit the ground. Do 10 repetitions.
Reclined Leg Lifts
Leg lifts are a favorite among yogis for their ability to strengthen the muscles in your stomach while also reducing fat in the abdomen, reports Yoga Journal. To do this exercise, lie on your back with your legs raised above your hips and perpendicular to the floor. With your abdominals engaged, slowly lower the legs until they are almost parallel to the floor. Raise both legs back to the starting position for one repetition. You can make this exercise easier or harder, depending on the position of your arms. For an easier modification, put your hands under your buttocks. A little more difficult variation is to have your arms at your side pressing into the floor. The most difficult option is to raise your arms above your head. Work up to 12 to 15 repetitions.
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