When it comes to stomach fat accumulation, neither sex is exempt. When you are looking to lose weight at any location of your body, you need to clean up your diet and reduce your caloric intake. After you have done that, you need to incorporate exercise into your daily routine. Contrary to popular belief, the way to lose weight from your stomach does not involve large doses of sit-ups every day. It is a more whole approach.
Step 1
Perform interval training. Cardiovascular exercise strengthens your heart and lungs, and it is also efficient at burning calories throughout your whole body. When you increase the intensity and do interval training, it can have an even greater impact on your caloric expenditure. To do interval training with running, start with a light five-minute warmup jog. Increase your intensity so you are going about 80 percent maximum effort, and go for 30 seconds. Slow down to about 50 percent max, then increase it again. Go back and forth for 20 minutes and do a five-minute light cool-down jog. You can also do interval training with other exercises like stair climbing, elliptical training, swimming, rowing, rope jumping and biking.
Step 2
Lift weights to build muscle. Muscle is metabolically active tissue over your whole body, including your stomach. Perform exercises that involve all of your major muscle groups. These may include bench presses, military presses, bent-over rows, triceps extensions, biceps curls and squats. Do 10 to 12 reps and do three to four sets.
Step 3
Perform bicycle crunches. Bicycle crunches are done from a lying position on your back. Lift your legs off the ground and bend your knees so your shins are parallel to the ground. Place your hands by your ears and lift your head off the ground. Alternate bringing your elbows to your opposite knees in a pedaling motion. Do three to four sets of 15 to 20 reps.
Step 4
Hang from a bar. Hanging knee raises can be done from a pull-up bar or open beam. Grab a hold of the bar in a shoulder-width stance and let your legs hang straight down towards the ground. Draw your knees up towards your chest and let them go back down. Do three to four sets and 15 to 20 reps.
Step 5
Use a stability ball. Crunches on a stability ball are more challenging than on the floor because your body is off-balance. To do these, lie on the ball with your lower back in contact with it. Place your hands on the sides of your head and walk backwards until your shoulders are off the ball slightly. Curl your upper body by contracting your abs, then lower yourself back down. Do 15 to 20 reps and three to four sets.
Step 6
Put your workout together. Perform your weight training three times a week on alternating days and do your cardio on the other three alternating days. Do your ab exercises at the end of your cardio workouts.
Things You'll Need
- Stability ball
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