You can't get rid of belly fat with strength training moves alone. You need to combine fat burning cardio with targeted exercises to lose stomach fat and body fat. Losing stomach fat has many health benefits, including, reduced risk for heart disease, diabetes and high blood pressure, according to MayoClinic.com. Losing this type of fat will minimize your risk for these health concerns.
Calculate Fat Burning
If you want to lose stomach and body fat quickly, it's important to set calorie burning goals. A pound of fat is equal to 3,500 calories, according to MedlinePlus. Therefore, if you want to lose 2 lbs. of fat each week, you need to burn 1,000 calories daily. Combine abdominal strength training, cardio and diet changes to accomplish this. For example, burn 600 daily calories through exercise and reduce your daily calorie intake by 400 calories.
Opposite Arm And Leg Raises
This abdominal move uses balance to build stronger stomach muscles and shed body fat. Start out on all fours. Align your knees under the hips and your wrists are under your shoulders. Slowly lift your right arm about the height of your shoulder and extend your left leg about hip height. Hold the movement for two seconds, contracting your abdominal muscles. Repeat the movement on each side 15 to 20 times, recommends "Fitness" magazine.
Abdominal Hollowing
The abdominal hollowing exercise focuses on strengthening deep abdominal muscles. Start out on all fours. Contract your abdominal muscles toward the ceiling and hold for about 10 seconds. Continue to breathe as you're holding the contraction. Rest for 10 seconds and than repeat the movement. Aim to complete 10 of these exercises during each strength training session. You can also do this exercise while in a standing position. Simply contract your abdominals, hold for 10 seconds and release.
Cardio Activity
If you want to increase midsection weight loss, you need to burn more calories through aerobic activity. Schedule at least 150 minutes weekly, recommends the Centers for Disease Control and Prevention. This is about 30 minutes, most days of the week. Select high calorie burning activities, including tae kwon do, which sheds 730 calories an hour for a 160-lb. person, according to MayoClinic.com. Other activities that burn more than 600 calories per session include using a stair treadmill, running or rollerblading.
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