Excess belly fat in men can lead to numerous health problems and conditions, including heart disease, stroke, Type 2 diabetes, some cancers, high cholesterol, metabolic complications and sleep disorders. MayoClinic.com reports that men who have a waist larger than 40 inches are particularly at risk. The proper exercise plan can help you to whittle your waist down to a safe level.
Cardiovascular Exercises
A regular cardio workout, three to five times per week, will serve several functions by burning fat and calories, as well as strengthening your heart and helping to preventing against the medical conditions that are caused by excess belly fat. Harvard University reports that a 185 lb. man can burn just over 300 calories in 30 minutes by riding a stationary bike, or playing soccer or racquetball.
Hanging Straight-Leg Raise
The hanging straight-leg raise will help to tone your lower abdominals. Start by hanging from a pull-up bar, with your feet off of the ground and your body in a straight line. You may find your body wants to naturally swing around while in the hanging motion; use your core to stabilize yourself and keep your body as straight as possible. Lift your feet up to a 90-degree angle, until your hamstrings are parallel to the floor. Lower back down in a controlled motion. That's one repetition. Complete 10 reps.
Forearm Plank
Forearm planks strengthen, tone and sculpt your entire abdominal area. Start in the top of a pushup, with your hands under your shoulders, your toes curled under and your body in one straight line from head to toe. Bend your elbows and place your forearms on the ground, making sure your elbows are still directly beneath your shoulders. Your forearms should be parallel to each other on the floor or mat. Hold the plank position for 60 seconds. Repeat three to five times.
Opposite Arm and Leg Plank
This variation of the plank exercise will also help to tone and reduce your stomach, according to "Men's Fitness" magazine. Similar to the forearm plank exercise, start in the top of a pushup with your hands under your shoulders and your toes curled under and your body in one straight line from head to toe. Engage your abdominals and raise your left hand off of the ground. Once you are stable, raise your right leg off of the ground also. Hold for 20 seconds. Lower the arm and leg back to the ground and repeat on the other side by raising your right arm and left leg. Complete five rounds.
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