Want to lose weight in your midsection? While spot reduction is impossible, you can tone and strengthen your underlying muscles while losing surrounding fat through cardio, strength training and nutrition. The American College of Sports Medicine (ACSM) recommends that healthy adults under the age of 65 participate in moderate intensity cardio five days a week or 60 minutes of intense cardio twenty minutes three days a week, as well as strength training twice a week. Strengthening the core not only leads to a toned middle, it also enables the body to perform more physical activity, therefore contributing to overall weight loss and a tighter core.
Core Exercises
Step 1
Lie on the mat, with your elbows resting under your shoulders and forearms resting on the mat. Dig your toes into the ground. Lift your body until it is parallel to the ground. Hold in this position. Make sure that your lower back does not drop towards the ground and that you do not lift your buttocks higher than parallel to the ground. Hold in plank position as long as you can and then rest for 1 minute.
Step 2
Sit on the mat and hold the weighted ball in your hands. Dig your heels into the ground and walk them out until they are one foot away from your buttocks. Tighten your core and make sure that your back is straight, chest is up and shoulders are back. Hinge from the hips and lean back until it is challenging (but not painful) to support your core. Stay in this position and extend your arms. Hold as long as you can and then rest for 1 minute.
Step 3
Kneel behind the exercise ball. Tuck it under your stomach. Place your hands on the ground in front of you and walk out, stopping when only your shins are on the stability ball. Make sure your body is parallel to the ground during start position and that your hands are directly under your shoulders throughout this exercise. Pull your knees in towards your chest and then extend them to the start position. Do this for ten repetitions and then rest for 1 minute.
Nutrition
Step 1
Eat whole grains, leans sources of protein, low-fat dairy and fruits and vegetables. A healthy and balanced diet contributes to weight loss and maintenance.
Step 2
Eat a combination of carbohydrates and protein (banana and yogurt, for example) 2 hours before exercise to ensure proper energy during your routine.
Step 3
Drink water throughout the day and limit your intake of sugary sodas and juices.
Tips and Warnings
- Rest for a day in between strength and or core training (you can do cardio on alternate days). Do not hold your breath during the exercises.
- If you have a chronic condition or health concerns, talk to your doctor before starting an exercise program. If you have ever sustained an injury to your lower back, hips, abs or pelvis, talk to your doctor before starting an exercise program.
Things You'll Need
- Exercise shoes
- Exercise mat
- Stability ball
- Workout apparel
- Weighted ball (any weight)
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