If you struggle with weight gain, you have something in common with 68 percent of U.S. adults, according to the U.S. Department of Health and Human Services. A common trouble spot for weight gain is the midsection. Midsection fat, however, is dangerous, increasing your risk of cardiovascular disease and cancer. Simple at-home exercises will assist in slimming down the midsection. However, you can't use spot reducing techniques alone. You need to burn fat with cardio in addition to strength training. The Centers for Disease Control and Prevention recommends that healthy adults get at least two hours and 30 minutes of moderate exercise weekly, such as walking or riding a bicycle.
Abdominal Hollowing
Abdominal hollowing is an exercise that targets deep abdominal muscles. Use an exercise mat, getting down on all fours. Take a deep breath before starting the exercise. Pull your midsection muscles to your belly button and hold the contraction for up to 10 seconds. Return to the starting position and rest for 10 seconds. Repeat this cycle up to 10 times during at home strength training sessions.
Ballet Twist
With the ballet twist, you use side strengthening to tighten the abdominal muscles. Sit on the floor, with your legs extended and pressed firmly side by side. Slowly lean backwards about 45 degrees from your hips. Contract the abdominals, and bring both arms vertically overhead. Then, twist your torso to the left, placing your left arm on the exercise mat. Continue to reach for three counts. Repeat the movement on the other side of your body. Complete two sets, with about six to eight repetitions included in each set.
Abdominal Hold
The abdominal hold uses a kitchen chair to strengthen the lower abdominal muscles, a common problem with belly fat. Sit upright on the kitchen chair, with your hands on the edge on the chair, fingers facing outward. Take a deep breath and draw your abdominal muscles towards your stomach. Hold the contraction and lift your toes up 2 to 4 inches off the floor. Maintain this hold for five to 10 second. Return to starting position and repeat the exercise for a full minute.
Pelvic Lifts
Lie your exercise mat flat on the floor. Relax your arms at your side. Slowly contract your abdominal muscles as you lift your buttocks upward. Hold the contraction for 10 seconds and return to starting position. Complete up to 20 repetitions of pelvic lifts during your strength training session. Make sure to breath through the entire movement -- some people make the mistake of holding their breath with the contraction.
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