Exercise is an effective tool for losing stomach weight. The type of exercise you select, however, makes a difference in weight loss. For belly fat, you need to combine cardio training with targeted abdominal strengthening. Doing this will burn fat and tone abdominal muscles. You will also decrease your risk for serious disease, such as heart disease, breast cancer and diabetes.
Cardio Activity
You need at least two hours and 30 minutes of cardio activity weekly, according to the Centers for Disease Control and Prevention. Burn more calories per minute and lose belly fat quicker by using an interval training method. With this method, you select two similar cardio activities. For example, you might select riding a stationary bike on a low setting and riding it very quickly. Alternate the two activities for at least 30 minutes.
Abdominal Hollowing
Abdominal hollowing is an effective exercise that targets your deep stomach muscles. When you're doing this exercise, it's not apparent, allowing you to do it anywhere. Stand tall and take a deep breath. Slowly contract the abdominal muscles, pulling the muscles toward your belly button. Hold the contraction at least 10 seconds. Don't forget to breathe during the exercise. Release to your starting position and repeat abdominal hollowing 10 to 20 times.
Squat and Twist
If you struggle with love handles, the fat located on the side of the abdominal muscles, the squat and twist is an effective exercise to target this area. Stand upright with your feet about shoulder-width apart. Put your arms straight in front of your body at about shoulder height. Get into a squat position, keeping your knees at a 90-degree angle and twisting your body to the right. Return to the starting position and repeat the exercise on the opposite side. Complete eight to 12 repetitions of this exercise during your workout sessions.
Pelvic Tilts
Pelvic tilts allow you to target lower abdominal muscles, which is a common problem area. Lie down on an exercise mat with your knees bent. Take a deep breath before starting the exercise then draw your belly button inward and slowly lift your buttocks off the floor. Hold this contraction for a count of 10. Release the contraction and rest for a few seconds. Repeat the movement at least 10 times during your strength-training session.
References
- Mayo Clinic: Interval Training: Can It Boost Your Calorie-Burning Power
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- Fitness: Top 10 Abs Exercises
- Mayo Clinic: Belly Fat in Women
- MedlinePlus: Weight Loss Tips
- Centers for Disease Control and Prevention: How Much Exercise do I Need?
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