Men have lower body fat in general than women, especially when they're young. However, men tend to gain body fat as they age and that body fat typically goes into the abdomen. A 2010 study published in the "International Journal of Obesity" found that this is likely as the fat tissue in males and females is different, causing the fat storage to go to men's bellies and pre-menopausal women's hips.
Exercises for Men 30 and Younger
Men need less body fat than women and typically carry less around. On average, men need only a 3 percent body fat whereas women need 12 percent. This means that younger men especially aren't going to have large bellies due to excess fat. Younger men have an average of only 9 to 15 percent body fat so will benefit most from ab-toning exercises such as situps, planks and crunches. Planks are an effective core exercise for men that strengthen and firm the abdomen, which not only helps flatten the stomach but also reduces the risk of lower back injury and makes exercise easier in general. To perform a plank, place your forearms on the floor and step your feet back until your triceps are perpendicular to your back and your legs and spine are straight. Hold for a minimum of 30 seconds.
Exercises for Men Older Than 30
Men older than 30 have a higher body fat percentage on average because the metabolism begins to slow down. Men between the ages of 30 and 50 have an average body fat percentage of 11 to 17 percent. Men older than 50 fall into a range of 12 to 19 percent on average. For men older than 30, a combination of cardio exercise to reduce body fat and ab-toning exercises will flatten the abs. Cardio exercise such as hiking and running that use the legs primarily burn the most calories. Running at 6 mph burns around 10 calories per minute. Cardio exercise on most days of the week for 30 to 60 minutes helps reduce belly fat.
Situps
Situps burn 3 to 5 calories per minute and help define the abdominals. This makes them a great exercise for men at any age. To perform situps correctly, lie on your back and place your hands behind your head. Bend the elbows and point the palms forward. Bend your knees and place the feet hip-width apart on the floor, toes facing forwards. Before you move, squeeze your abs. Then, raise your head, shoulders and upper back toward the ceiling and forward as if you bring the elbows to the knees. Return to the floor slowly. Work up to 20 to 30 repetitions.
Belly Fat Dangers
Unfortunately for men, serious conditions such as diabetes and heart disease relate to excess belly fat. Belly fat, or visceral fat, generally doesn't threaten women until after menopause. Carrying around fat on the abdomen is not only unattractive, it's very unhealthy. If you cannot lose the belly with exercise alone, speak to a doctor or registered dietitian about diet modification.
References
- Sports Fitness Advisor: Body Fat Percentage: What Gets Measured
- Science Daily: Belly Fat or Hip Fat: It Really Is All in Your Genes, Says Researcher
- Mens Fitness: The Core: Ultimate Workout
- Ab-core-and-stomach-exercises.com: Could Walking, Jogging, and Running be the Best Stomach Flattening Exercises
- ShapeFit: Abdominal Sit Ups
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