Having a larger sized tummy can be frustrating. Even if your weight is normal, having a waist measurement greater than 40 inches on a man, or 35 inches on a female puts you at a higher risk for developing health complications such as high blood pressure, diabetes and metabolic syndrome, according to Ian Jannsen, lead researcher of a 2002 study published in the "Archives of Internal Medicine." To combat these health issues, perform exercises that can help reduce your tummy size.
Misconceptions
A common misconception is that you can reduce the circumference of a body part such as your tummy and waist in isolation from other parts of your body. Although you can tone muscles and increase muscle strength by performing sit-ups, in order to make your tummy and waist size go down, you must take a three-pronged approach. The Harvard Medical School states that weight control, healthy eating and exercise in combination can get rid of excess abdominal fat.
Cardiovascular Exercise
Barbara J. Nicklas, lead author of a 2009 study published in the "American Journal of Clinical Nutrition" discovered that exercise at both at moderate intensity level as well as at a vigorously intense level produced impressive reductions in the abdominal fat of the women studied. These findings show you can exercise at a reasonable pace and see a reduction in the size of your tummy, provided you are monitoring your caloric intake. Follow the participant's example and walk for 30 minutes at a time, or choose another exercise you enjoy such as biking, jogging or swimming to lose tummy fat.
Crunches
Variations on the tummy crunch make up seven of the 13 most recommended abdominal exercises by the American Council on Exercise. The crunch, performed while lying on your back on the floor or on an exercise ball, effectively works your long rectus abdominus muscle. Twist from side to side while performing tummy crunches to further engage your side abdominal muscles. Keep your knees bent and on the floor for a traditional, easier tummy crunch, or lift and extend your legs for a more challenging maneuver.
Planks
In addition to crunches, strengthening your core muscles by using the weight of your of your own body tones your tummy muscles, but also your back, trunk and pelvic muscles. Support your upper body with your forearms while lying face-down on the floor. Tighten your tummy muscles and lift your lower body off the floor. Look at the floor and count to 10 slowly. Stay stiff while in the air. Release your body to the ground. Perform planks every day until you can hold the position for 60 to 90 seconds.
References
- "Archives of Internal Medicine": Body Mass Index, Waist Circumference, and Health Risk; I. Janssen, et al.; Oct. 14, 2002
- Harvard Medical School Family Health Guide: Abdominal Fat and What to Do About It
- "American Journal of Clinical Nutrition": Effect of Exercise Intensity on Abdominal Fat Loss During Calorie Restriction in Overweight and Obese Postmenopausal Women: A Randomized, Controlled Trial; BJ Niklas, et al.; Feb. 11, 2009
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
- MayoClinic.com: Core Exercises: 7 Reasons to Strengthen Your Core Muscles
