Belly fat in men and women can be very dangerous. Known as visceral fat, this type of fat surrounds major organs and has been linked to an increased risk of heart disease, type two diabetes and certain cancers. Luckily, deep abdominal fat is not difficult to target. The belly responds well to regular exercise and a healthy diet. Additionally, even a minimal amount of exercise can prevent belly fat from accumulating.
Bicycle Maneuver
The bicycle maneuver ranked number one on the American Council on Exercise's study of the best and worst abdominal exercises. Lay with your back flat on the ground, knees bend and feet a few inches off the floor. Keep your hands behind your head. Pull your left knee toward your chin while at the same time reaching with the opposite elbow. You will be lifting your shoulders and upper back off the floor. The knee and elbow should meet approximately over your waist. Never pull your neck with your hands, instead, keep your fingers behind your ears. Without returning to the starting position, do the same motion but with the right leg and left elbow. As you continue doing this exercise, it will resemble riding a bike. You should work your muscles until they are fatigued.
Vertical leg Crunch
Lie on the ground with your back flat on the floor and both legs straight up and perpendicular to the floor with your feet crossed at the ankles. Keep your hands either behind your neck or crossed over your chest. As you lift your upper back and shoulders off the ground toward your legs, press your lower back into the floor and exhale, then inhale as you lower yourself back down again. Do this exercise until your muscles are fatigued.
Deep Abdominal Muscles
Abdominal hallowing are exercises that target deep abdominal muscles. Get down on your hands and knees letting your belly droop down. Slowly exhale and draw your bellybutton in toward your spine as you get to the end of the exhale. You will feel a tightening sensation around your waist. Do 10 abdominal hollowing exercises and work up to 10 repetitions. When you've mastered this pose, you should be able to do it standing up.
Lower abdominal Muscles
Pelvic tilts and pelvic lifts target the muscles in your lower belly. Lie on your back with your knees bent and the soles of your feet flat on the floor. As you make you abdominal muscles rigid, flatten your back to the floor and lift your pelvis slightly. Hold this pose for up to 10 seconds and repeat five times. Work up to doing 10 to 20 repetitions.
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