Regular exercise can help tone abdominal muscles and shrink belly fat, the Mayo Clinic says. Workouts that can work the abs include strength training, weightlifting and moderately intense aerobic activities such as jogging and walking. Some exercises that work the abs should be performed daily; others should be carried out only a few times per week.
Considerations
Many people experience what's been referred to as the middle-age spread around the abdomen as metabolism slows and body fat gradually increases. Women in particular may experience an increase in belly fat after menopause.
Significance
Weight gain around the waistline is more cause for concern than weight gained around other areas such as the hips and thighs. Visceral fat that accumulates deep inside the abdomen has been linked to high blood pressure, high cholesterol and colorectal cancer, according to Harvard Health Publications.
Types
Exercising deep abdominal muscles involves getting on your hands and knees and allowing your stomach to protrude as you take a deep breath. Draw in the belly button toward your spine as you exhale. Pelvic tilts and pelvic lifts can help trim and tone your lower abdomen, reports the Mayo Clinic. Lie on your back with your knees bent. Tighten your abdominal muscles and slightly bend your pelvis upward while keeping your back flat against the floor. Pelvic lifts require lying on your back with your knees turned up against your chest. Squeeze your lower abdomen and raise your buttocks off the floor with your knees pointed toward the ceiling. Keep your arms by your sides. Each abdominal exercise should be held for 10 seconds, followed by 10 seconds of rest. Repeat each movement five times and gradually work up to at least 10 repetitions.
Frequency
You can do exercises every day to trim belly fat. For best results, do these at least three to five days per week. Abdominal muscles aren't easily fatigued and don't typically need a day off to recover as do other muscles, reports the University of New Mexico.
Outlook
Perform low-impact exercises such as walking daily to help reduce abdominal fat, the Mayo Clinic says. Walking may also help prevent diabetes, high cholesterol, high blood pressure and improve your mood and energy level. Weightlifting may also help fight belly fat, according to the Mayo Clinic. Strength training exercises are generally performed three to four times per week. Abdominal muscles are quite thin, so it's unlikely they will become overly thick unless you are continuously overloading them with heavy weights. Consult your doctor about how to integrate weight training into your exercise routine.
Member Comments