The stomach is an area of the body where both men and women have a tendency to gain weight. Lack of movement and poor dietary habits are a couple of common causes of this abdominal fat. When you are trying to lose weight in your stomach, you can obtain your goal through exercise by following some key steps. You need to build muscle to increase your metabolism, and you also need to burn calories.
Step 1
Perform cardiovascular exercise to burn calories. When it comes to losing weight in your stomach, the most important thing is to burn as many calories as you can. Cardiovascular exercise is efficient at doing that. Running, stair stepping, biking and fast-paced walking are all examples of exercises you can do.
Step 2
Do cardio exercises that work your whole body at the same time. Cardio exercises that target your upper and lower body simultaneously will increase your work load and can help burn more calories. Examples of these exercises include elliptical training, rowing, swimming, kick boxing and umping rope.
Step 3
Do conventional weight-training exercises on a ball. Weight training on a stability ball will cause your body to burn more calories and recruit more muscle fibers in your stomach because you are off balance. Chest presses, seated shoulder presses, pullovers, overhead triceps extensions, seated biceps curls and wall ball squats are all examples of exercises you can do. Perform 10 to 12 reps and three to four sets. Use dumbbells for all these exercises.
Step 4
Work your abs. Although ab exercises will not help with weight loss, they can tone and strengthen your ab muscles. Reverse crunches, hanging knee raises, side bends, bicycle maneuvers, plank lifts and stability ball crunches are all examples of exercises. Do 12 to 15 reps and three to four sets of each, taking 30- to 45-second rest periods.
Step 5
Do the right amount of exercise. To make or see any progress, you need to stay with your routine and be consistent. Do cardio for 30 to 45 minutes three times a week on alternating days. When you are finished with your cardio, do your ab exercises in the order they appear. On three other alternating days, do your stability ball exercises.
Things You'll Need
- Stability ball
- Dumbbells
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