Belly fat is a common complaint of women and men alike, and almost everyone wants it gone quickly. While you can't spot-reduce fat, you can tone your abdominal muscles to give your stomach a flatter appearance. Your abs also help support your spine, so strengthening them can help reduce back pain as well. To actually reduce your overall body fat, engage in moderate-intensity cardiovascular activity, such as jogging, biking or swimming, for at least 30 minutes most days of the week.
Beginner Exercises
An exercise program for the stomach doesn't have to be difficult. If you're just starting an exercise program, engaging your abdominal muscles through gentle exercises can still help you tone and prepare your body for more intense exercises as your fitness level increases. Get on your hands and knees, and push your belly out as you exhale. Inhale and pull your abdominal muscles in, holding each position for 10 seconds. Tone your lower abs by lying on your back with your knees bent and your feet flat on the floor. Tighten your abs and push your back into the floor as you lift your pelvis and hold the tilted position for 5 to 10 seconds. To work your obliques, sit in a chair with your feet flat on the floor and your arms bent away from your body, with your palms facing away from you and your elbows bent at 90-degree angles. Your upper arms should be parallel with the floor. Lift one leg toward your chest, with your knee bent, and rotate your upper body to bring the elbow on the opposite side toward your knee. Repeat the exercise with the opposite leg.
Intermediate Exercises
If you're ready for a bit more of a challenge, engaging larger groups of your abdominal muscles, or providing more resistance, can help tone your stomach even faster. Stand with your feet shoulder-width apart and your knees slightly bent. Place your palms on your thighs, with your fingers between your legs. Rotate your torso in a smooth circle while keeping your abdominal muscles tight to work all of the major muscle groups in your core. Circle 15 times in one direction, then switch directions and repeat the exercise. Perform a plank by lying face down on the floor with your forearms supporting your weight. Stretch your legs out behind you and balance on your toes. Tuck your abdominal muscles in toward your spine and hold the position for 10 to 20 seconds.
Advanced Exercises
Advanced stomach exercises focus on all of the major muscle groups in the abdomen and provide higher levels of resistance to force them to work harder. Perform a bicycle exercise to work your upper and lower abs, as well as your obliques, by lying down on your back with your hands clasped behind your head and your legs pulled up with your knees at 90-degree angles so that your calves are parallel with the floor. Extend one leg at a time while twisting your upper body to rotate the elbow on the opposite side of your body toward your extended leg. Pull your leg back and move your upper body back to the starting position. Immediately extend your other leg and rotate your trunk to the other side. Continue the exercise with fluid movements, switching from one side to the other for several minutes. Lean back on the floor while sitting down to support your weight on your forearms. Straighten your legs and keep your thighs together straight out on the floor in front of you. Raise one arm curved over your head as you twist to the side and lift your legs to a 45-degree angle to the floor. Repeat the exercise by turning to the other side and lifting the opposite arm.
Considerations
Always check with your doctor before beginning any exercise program, and don't start out with too much too soon. Even beginner stomach exercises burn calories and strengthen your core. Warm up your muscles walking or jogging for about 10 minutes before working on your abs. Aim to exercise your abdominal muscles two to three times per week and take a day off between strength-training sessions to allow your muscles to heal and recover. Be mindful of your posture while performing stomach exercises. Keeping your spine aligned will help prevent lower back pain.
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