Many people have a little extra weight on their midsections that they'd like to get rid of, but even though belly fat is common, it can be dangerous and might put you at an elevated risk for heart disease, stroke and diabetes. With the right kind of exercise, however, you can lose your belly fat quickly and improve your overall health at the same time.
Aerobic Activity
Because spot reduction doesn't work, you have to lose weight from your entire body, not just your belly, when you want to shed a few pounds. To accomplish this, you must perform aerobic exercises, which burn calories and fat. According to the American College of Sports Medicine, you need about 30 minutes of aerobic activity a day, five times a week, to burn enough calories to lose weight. Choose any activity that gets your heart rate up. Aerobics classes and rollerblading are good options, as they allow you to burn 511 and 800 calories, respectively, in an hour.
Abdominal Hold
An exercise you can do to lose your belly fat is the abdominal hold, says "Fitness" Magazine. It tones your deeper abdominal muscles and core. When fit, this area acts like a girdle and helps to pull in all of your midsection. To perform this exercise, sit in a chair with your back straight. Scoot to the edge of the chair and place your hands at your sides. Put your weight on your hands in the seat of the chair and lift your bottom off the chair. Hold for several seconds, then lower back down. Repeat for a duration of one minute.
Abdominal Hollowing
Another exercise you can do that targets your deeper abdominal muscles is hollowing out your abdomen. This exercise tightens your core and gives your belly definition, which will be apparent as the fat starts to come off. To start, get on your hands and knees. Breathe deeply and draw your chin to your chest. Exhale and pull your stomach muscles in and up toward your spine. Hold for several seconds, then relax. Repeat five times.
Pelvic Tilts
Pelvic tilts are another exercise type that targets deeper abdominal muscles responsible for your posture and general strength. However, pelvic tilts also work to tone your lower abdominal muscles, which are often passed over by standard stomach exercises such as crunches. To do this exercise, lie on your back on the floor. Bend your knees and place your feet flat. With your arms at your sides, tighten your abs and lift your hips toward the ceiling. Hold for 10 seconds, then lower your hips back down and tilt your tailbone into the floor. Repeat at least 10 times.
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