Targeting belly fat isn't an easy task. This type of fat is the most difficult to lose, according to the Mayo Clinic. Losing midsection weight, however, is important to your health --- doing so can decrease your risk for serious health issues, such as diabetes, cardiovascular disease and high blood pressure. A successful belly-fat-burning routine needs to include both cardio activity and core-strengthening exercises. Consult your doctor before beginning any new exercise regimen.
Cardio Activity
For weight loss, aim to complete at least 30 minutes of physical activity most days of the week. Select activities that burn the highest number of calories during each session. For example, walking at 2 miles per hour burns 183 calories an hour for a 160-pound person, the Mayo Clinic calculates. If you can increase the intensity to jogging, you will burn 584 calories an hour. Other activities that burn more than 500 calories per hour include cross country skiing, jumping rope and hiking. Discuss an appropriate activity level with your doctor.
Side Crunch
The side crunch is an effective exercise for targeting the side of your midsection. Start out in a kneeling position on the floor. Slowly lean your weight to the right side and place your right hand on the floor. Extend your left leg to hip height and crunch your torso toward your left leg. Complete this movement six to eight times on each side of the body. Remember to keep breathing through the abdominal contraction, "Fitness" magazine advises on its website.
Squat With Twist
Another effective movement for toning the midsection is the squat with twist. With this exercise, you start in a standing position. Your feet are shoulder-width apart. Slowly squat down so your knees are bent at a 90-degree angle. Twist your upper body to the right, then come back your starting position. Repeat this movement on the opposite side of the body. Complete eight to 12 repetitions of the movement during your strength-training sessions.
Pelvic Tilt
The pelvic tilt targets the lower abdominals, a common problem area. Start out lying flat on an exercise mat. Bend your knees slightly and keep your back planted firmly against the floor. Slowly tighten your abdominals and bend your pelvis towards the ceiling slightly. Hold this contraction for five to 10 counts and release to starting position. Complete 10 to 20 repetitions of this exercise during your session.
References
- Weight-Control Information Network: Statistics Related to Overweight and Obesity; February 2010
- "Fitness" magazine: Our Top 10 Abs Exercises; Lexi Walters; May 2008
- Mayo Clinic: Belly Fat in Women: How to Keep It Off; April 16, 2009
- Mayo Clinic: Exercise for Weight Loss: Calories Burned in 1 Hour; Dec. 1, 2009
- MedlinePlus: Tips for Losing Weight; Oct. 18, 2009
- Centers for Disease Control and Prevention: How Much Physical Activity Do You Need?; Feb. 16, 2011
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