Excess body fat can accumulate in certain areas, and it often accumulates in your abdominal area. Mayoclinic.com says you cannot spot-reduce abdominal fat, but you can lose overall body weight with dietary changes and physical fitness to ultimately get rid of abdominal fat. Use cardiovascular exercise, calorie reduction and strength training to get rid of abdominal fat.
Step 1
Remove 250 calories from your daily diet. According to shapefit.com, 3,500 calories is one pound of body fat. A reduction of 250 calories will help you lose half of a pound of body fat per week.
Step 2
Burn an additional 250 calories each day through cardiovascular exercise. Healthstatus.com offers a calculator that will determine calories burned based on the activity, time participated in the activity and your current weight. This will contribute to another half pound of body fat lost per week.
Step 3
Use abdominal crunches to tone your upper abdominals every other day. Lie on your back with your knees bent, place your hands behind your head and tighten your stomach muscles to lift your shoulders off the floor. Hold for one second, lower back down to the ground and repeat 15 to 30 times for two to four sets.
Step 4
Tone your obliques ("love handles") with heel touches every other day. Lie on your back, bend your knees and place your hands on the floor at your sides. Lift your shoulders off the floor, keep your abdominal muscles tightened, reach for your right heel with your right hand and repeat on the left side. Alternate heel touches for 10 to 15 repetitions; try to complete two to three sets.
Step 5
Strengthen your lower abdominals every other day with flutter kicks. Lie flat on your back, place your hands under your rear, tighten your abdominals and lift your legs six inches off the floor. Alternate lifting one foot 12 inches higher than the other in a flutter-kick motion for 20 repetitions. Try to perform two to three sets.
Tips and Warnings
- Eat more fresh fruit, lean protein (chicken, turkey, fish) and vegetables to avoid foods that will cause more weight and abdominal fat.
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