Extra midsection flab can signal a greater likelihood of chronic diseases such as stroke, cardiovascular disease and some cancers. You must trim your waist through a series of exercises that promote greater lean muscle mass and burn off fat covering up those muscles. Strength and aerobic workouts can help you lose stomach fat and improve overall health.
Bicycle Crunches
Bicycle crunches work your major abdominal muscles. Lie on the floor, place your hands behind your head and raise your legs a few inches off the floor. Slowly alternate bending your knees, mimicking the motion of riding a bicycle. Rotate your left elbow to your right knee and the right elbow to your left knee. Each pair of alternating moves equals a single repetition. Do four sets of 15 reps.
Standing Side Bends
The standing side bend exercises help give the side of your stomach a nice curve. Place your feet shoulder-width apart, rest your hands on the side of your legs and lean your body to the right. Slide the right hand down to the side of your right calf, then pull up to the starting position. If you need extra resistance, you can do this exercise while holding a pair of barbells. Repeat on the left side and complete five sets of 15 reps on each side.
Circuit Training
A total-body circuit-training program helps you trim your waistline and other areas. Strengthening your major muscle groups increases your resting metabolic rate since muscle burns calories more efficiently than fat. Complete at least two or three total circuit-training programs a week. Permit a day of rest between sessions for muscle recovery.
Aerobic Exercise
No fat-loss program is complete without aerobic exercise. You may develop muscle tone through targeted strength exercises, but cardio burns off extra fat. Any aerobic activity you enjoy that elevates your heart rate will suffice. Try brisk walking, jogging, bicycling or elliptical training for 30 to 60 minutes, five days a week.
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