The textbook, "Essentials of Anatomy and Physiology" lists the three major muscles of the belly as the transverse abdominis, rectus abdominis and obliques. If you're a woman who carries excess fat in the belly, you can perform belly fat exercises which target the three muscles together. Exercises that isolate individual abdominal muscles should also be part of your routine.
Bicycle Crunch
Bicycle crunches are very effective in strengthening the belly and burning fat. Women who do bicycle crunches are targeting the three muscles simultaneously, especially the lower belly, where women tend to hold more fat than men. Bicycle crunches are done lying on the ground, adding protection for the spine and neck. Begin lying on your back, legs bent to 90 degrees and shins parallel to the floor. With your hands behind your head, elbows spread wide, extend your right leg as you lift your shoulders and chest and bring your right elbow to meet your left knee. Return back to center, extend your left leg, lift and twist your torso to the left, bringing your left elbow to your right knee.
Reverse Incline Crunch
Crunches on an incline work against gravity and add more intensity to the exercise. This type of high-intensity exercise is especially helpful in burning belly fat in women. High-intensity reverse incline crunches help burn more belly fat by raising and lowering the heart rate in rapid intervals. Using an inline bench, begin lying on your back with your legs bent, feet planted on the bench. Extend your arms above your head, keeping a slight bend in the elbows, and hold the bar to stabilize yourself. You should be at an incline in which your head is higher than your legs. Keeping your knees bent, engage your belly muscles and lift your knees toward your chest, raising your hips slightly off the ground. Replant your hips and lower your feet until they are just an inch above the bench and repeat the reverse incline crunch.
Standing Pike Kick
Standing pike kicks target the transverse abdominis and rectus abdominis. The transverse abdominis is the layer of muscle wrapping around your waistline -- the rectus abdominis runs vertically from sternum to pubic bone and is one of the deepest abdominal muscles. Commonly, women have most trouble losing fat from these two muscles, according to "Essentials of Anatomy and Physiology," so standing pike kicks will be beneficial. Begin standing with your spine straight and arms raised above the head. Kick your left leg straight up, at the same time bringing your left arm down until you can tap your left foot with your left hand in front of your chest or face. Switch and repeat with the right side, making sure you contract and engage your lower abdomen each time you kick.
Stability Ball Crunch
Using the stability ball crunch is more protective to the spine and also adds more intensity to a standard crunch through forcing your belly to work harder -- and this keeps you balanced while you exercise. Begin sitting on a large stability ball and slowly walk your feet out until only your middle back remains on the ball, your chest facing upward. From here, complete a standard crunch, making sure your hips do not lower and your abdominals are engaged to keep your spine long.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Tina Sanders, Valerie Scanlon; 2000
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2007
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