Exercise is an important tool for losing midsection weight. However, some exercises are more effective than others. Regular cardiovascular workouts are essential. Add two to three abdominal strength training sessions weekly to boost your slimming efforts. Complete a minimum of two hours and 30 minutes of cardio activity weekly, recommends MayoClinic.com. Utilizing regular exercise sessions and selecting the right movements will help you achieve midsection weight loss goals.
Abdominal Hold
The abdominal hold is an effective exercise for targeting the lower abdominal area. Sit on a chair with your spine in an upright position and shoulders back. Brace your hands on the edge of the chair and contract your abdominal muscles. Then, lift your feet about two inches off the ground keeping your knees bent. Also lift your bottom from the chair. Hold for five to 10 seconds. Return to the starting position and repeat for a total time of one minute, recommends Lexi Walters in the Fitness magazine article, "Our Top 10 Abs Exercises." As you get stronger, challenge your body and build stronger abs by lifting your feet four inches off the ground.
Side Crunch
The side crunch improves your balance and tones the side of your midsection. Get into a kneeling position on an exercise mat. Slowly extend your right leg. Keep the leg at about hip height. Place your left leg on the mat, aligned below your shoulders to assist with balancing. Slowly crunch your midsection toward your leg, then return to the starting position. Complete two sets of this exercise on each side of the body, says Walters. Each set includes eight repetitions.
Pelvic Tilts
The pelvic tilt is an exercise that targets the muscles deep inside your abdomen. Lie on your back with your knees bent. Take a few deep breathes before starting. Contraction your abdominal muscles and lift your buttocks off the floor. Hold the pelvic tilt for up to 10 seconds and release the contraction. Repeat the movement up to 10 times during your session.
Interval Workouts
Utilize regular aerobic activity because it promotes fat loss. Not all types of aerobic activity, however, burn the same number of calories. Interval training works better than slow and steady aerobic activity. This workout approach rotates bouts of light and vigorous activity. Interval training works with most types of cardio activity, such as biking, walking and using the elliptical machine. For example, walk at a slow pace for a couple minutes then switch to jogging for a couple minutes. Rotate this pattern for at least 30 minutes. Always warm up before interval training to minimize risk of injury.
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