When you have excess stomach fat, you overall health is in jeopardy. This is due to the accumulation of visceral fat that is deep in the abdomen. Visceral fat increases the risk for blood pressure, blood clots and cholesterol trouble, according to the Reader's Digest. When it comes to reducing this fat, there's more to it than just ab exercises.
Misconceptions
When you have fat in your stomach, a common theory is that you can reduce it by doing a single exercise over and over again. This is called spot reduction, which is not possible. To lose weight in your stomach, you need to lose it throughout your entire body.
Cardiovascular Exercise
Cardiovascular, or aerobic, exercise is one of the most important components of slimming down the stomach. When you do cardio, you burn calories, which causes weight loss throughout your whole body. Any form of cardio will work as long as you like it and you do it long enough. Running, indoor cycling, elliptical training, stair climbing, rowing and kickboxing are examples. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio, performed five days a week.
Strength Training
Strength training is an important part of stomach fat reduction, but in a different way than cardio. When you build muscle, you increase your resting metabolic rate. This in turn will cause you to burn calories more efficiently around the clock. If you add 3 lbs. of muscle, you will burn an extra 630 to 1,050 calories a week, according to the University of Michigan Health System. Perform exercises that target all of your major muscle groups such as bench presses, shoulder presses, back rows, triceps dips, twist curls and squats. Aim for 10 to 12 reps, do three or four sets and work out two or three days a week on nonconsecutive days.
Ab Exercise
Ab exercises will help tone and tighten your midsection as you melt away the fat. Perform exercises from multiple angles to target as much of your stomach as possible such as leg lifts, reverse crunches, side bends, bicycle maneuvers, ball crunches and sit-ups. Aim for 15 to 20 reps, do three or four sets and work your abs three days a week on alternating days.
Considerations
When you are trying to lose stomach fat, you need to take your diet into serious consideration. If you cut back by 500 calories a day, you can lose about 1 lb. a week, according to the Mayo Clinic. Select foods that are high in nutrients such as fruits, vegetables, leafy greens, whole grains, lean meats and beans.
Warning
Before you start any new workout routines or change your eating patterns, make sure to get clearance from your doctor.
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