Exercises To Reduce Stomach Flab

Excess visceral, or deep stomach fat, increases your risk of diabetes, high blood pressure, cardiovascular disease and breast cancer. Focusing solely on your abs leads to frustration as targeting a particular body part for fat reduction is ineffective. A healthful diet, five moderately intense cardio sessions each week and biweekly strength training sessions that include abdominal exercises can help you whittle your middle. Choose stomach exercises that challenge and tone your midsection.

Flutter Kick Variation

The flutter kick variation strengthens your abdominal muscles, your legs and your hip flexors. Lie supine on a mat and place your hands under your buttocks. Tighten your stomach muscles and press your lower back against the mat. Simultaneously, lift your feet and head 12 inches off of the ground. Point your toes away from you body and gaze toward your feet. Hold this position for 10 seconds. Immediately, alternate "fluttering" your feet. Lift your right foot 3 inches, then lower it 6 inches. Return your right foot to the start position, then lift your left foot 3 inches, then lower it 6 inches. Continue alternating for 20 seconds. Immediately, widen the distance between your feet by 6 inches, return them to the middle and repeat this pattern for 20 seconds. Repeat the entire sequence before resting. If this is too easy, lower your feet closer to the ground. If your lower back arches during this exercise, lift your feet higher.

Stability Ball Crunch

In 2001 the American Council on Exercise commissioned researchers at San Diego State University to study the effectiveness of different abdominal exercises. Study results rank stability ball crunches as one of the top 10 exercises for strengthening your rectus abdominis, the muscle that runs down the front of your stomach, and your obliques, the muscles on the sides of your abs.

Sit on a stability ball. On the correctly sized ball, your legs form a 90-degree angle. If your hips sit higher than your knees, use a smaller ball. If your hips sit below your knees, use a bigger ball. Walk your feet out in front of your, lowering your back and shoulders onto the ball as you do this. Stop when your hips are in front of the ball and only your shoulders and back remain on it. Tighten your abdominal muscles and place your hands behind your head. Gaze forward and use your stomach muscles to lift your upper torso six inches off of the ball. Lower and repeat until you complete 15 repetitions.

Ball Plank With Circles

Doing the plank on a stability ball challenges your abdominal muscles, your lower back, your arms and your balance. Kneel behind a stability ball and place your elbows on it, shoulders-width apart. Extend your legs behind you and lift onto your toes and elbows. Tighten your abdominal muscles and adjust your body so that it forms a straight line. Keep your shoulders, lower back and hips aligned throughout the plank. Make small circular motions with your elbows. Switch directions after 30 seconds and complete a total of one minute.