Too much fat around the stomach is known as visceral or deep stomach fat. It is a dangerous type of fat because it surrounds the internal organs and is linked to conditions such as cancer, hypertension, heart attack and type 2 diabetes, according to the Slimming Resources website. It is not possible to lose fat in one area of the body; to lose weight you must combine a mixture of cardiovascular exercise and strength training. There are a number of exercises that will help you to lose fat and tighten your stomach muscles.
Cardiovascular Exercise
To lose weight, you will need to burn more calories than you consume; perform 60 to 90 minutes of cardiovascular activity at least three days a week. The best cardiovascular exercises are rowing, walking and swimming, which will aid in overall weight loss including the waist area. After a few workouts, you will begin to notice a flatter and toned stomach.
Bicycle Maneuver
In 2001 researchers at San Diego University commissioned by the American Council on Exercise found that the bicycle maneuver was the most effective exercise for strengthening the rectus abdominus. To perform this exercise lie on your back on an exercise mat and place both hands underneath the back of your head. Lift both of your legs slightly off the floor bring your left knee up so that it is in a 90-degree angle, and lift your upper shoulders up off the floor. Bring your left knee to your right elbow and then do the same with your right knee bringing it to your left elbow. Tense your stomach muscles while performing this exercise.
Seated Crunch
To perform the seated crunch sit on the machine with your back against the chair, position your lower legs under the pads. Lift your arms up and take hold of the handlebars rest your arms against the pads on either side of you. Pull yourself forwards and backwards using your stomach muscles.
Hanging Leg Raises
The hanging leg raise targets the lower abdomen. To perform this exercise raise your arms and take hold of the hanging bar. Keep your body in a straight line. With your upper body stationary, pull yourself upwards and lift your legs up off the ground and up in front of you. Hold the position for a few seconds and then place your feet back onto the ground.
Flutter Kick
To perform the flutter kick, lie on your back on an exercise mat. Place your arms down on either side of your body. Extend your legs straight out in front of you with your knees slightly bent. Slightly lift your heels approximately 6 inches off the ground. Keep your stomach muscles tense and make short, quick, up-and-down movements in a scissor motion with your legs.
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