The belly area is a problematic spot for many people when trying to lose weight or tone the abdomen. The tendency to gain weight in the abdominal area is partially due to genetics, age and hormones, according to the Mayo Clinic. However, you can still take steps to fight belly fat and firm your abdomen by performing a regular routine of strengthening exercises and cardiovascular activity.
Cardiovascular Activity
Regular cardiovascular activity is a crucial part of losing belly fat. You can perform hundreds of sit-ups a day, but this won't help you actually lose weight in your abdomen, according to personal trainer Nikki Kimbrough of Bally Total Fitness. While it's true that targeting a specific area can tone the underlying muscles, you need to do aerobic exercise to actually burn fat. According to Canadian Living, aerobic exercise helps you lose weight from your whole body, and also helps to shrink the size of fat cells in your waistline. Aim for 30 to 45 minutes of cardiovascular exercise at least three times a week.
Plank Position
The plank position is a common pose in yoga and Pilates workouts. According to Kimbrough, the plank pose works your arms and core muscles, which is important for losing belly fat. Drop to your hands and knees. Slowly straighten your legs behind you, coming into a pose that looks like the top of a push-up. If you're wobbly, you can perform a modified version by bending your knees. Keep your core muscles engaged. Stay in this pose for one minute.
Ab Crunches
According to the Mayo Clinic, ab crunches are a beneficial way to tone your core muscles. This exercise requires the use of a fitness ball. Sit on the fitness ball. Cross your arms over your chest. Lean back until you feel your core muscles engage, hold for a few seconds, then return to the starting position. Perform 10 to 15 repetitions.
Dhanurasana
Dhanurasana, or the bow pose, is a yoga posture that helps reduce abdominal fat and increase spinal flexibility, according to Women Fitness. Lie on your belly. Bend your knees and reach around with your arms to grab your ankles. Contract your abdominal muscles to push away from the floor. Arch your back and look forward. Hold the pose for 30 seconds.
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