Exercise is an ideal way to burn fat and increase lean muscle mass for overall health. Spot training to tone existing problem areas is a little more difficult, especially when dealing with stubborn belly fat and breast issues. According to MayoClinic.com, belly fat is especially harmful to your health and can increase your risk of cardiovascular disease and certain cancers.
Exercise Ball Push-Ups
Exercise balls, also known as medicine balls, are an effective tool for total body workouts; however, they can also work for targeted exercises. According to ShapeFit.com, you can work your abdomen and breasts by using an exercise ball to help execute push-ups. Place the exercise ball on a flat surface, and rest your feet and legs on the top of the ball. Keeping your back straight, place your hands shoulder-width apart in front of you, palms firmly planted on the floor. Slowly lower your upper body halfway to the floor as you exhale. Lift your body back up to starting position upon inhaling and repeat the process for 15 to 20 repetitions.
Belly Button Pull
Deeper abdominal muscles benefit most from pulling in your belly button, according to MayoClinic.com. To perform a belly button pull, get on all fours, with your hands palm down firmly on the floor. Make sure that your back is straight and as you exhale slowly bring your belly button inward towards your spine. Hold for five seconds and inhale as you return to starting position. MayoClinic.com states that you will feel tightening in your waist once you have executed this exercise correctly. Repeat for 15 to 20 repetitions.
Aerobics
Aerobics burn fat by increasing metabolic rate. According to "Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk," aerobics not only work your midsection and breasts but also helps regulate your insulin production, lowering your risk of breast cancer. Aerobic activity includes walking, cycling and jogging as well as stepping.
Considerations
Although health concerns go hand in hand with stubborn belly fat, breast cancer is one of the main health concerns linked to excess abdominal girth after menopause, according to "Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk." This is because estrogen levels become imbalanced dramatically during the change of life, and added weight to your midsection further inhibits proper estrogen production.
References
- Shape Fit: Chest Exercises - Exercise Ball Push Ups
- MayoClinic.com: Belly fat in women: How to keep it off
- "Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk"; Anne McTiernan, Julie Gralow, Lisa Talbott; 2001
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