Toning the stomach is a challenge. Belly fat is the most difficult type to lose, according to the Mayo Clinic. You need to combine core exercises with cardio activity to effectively tone the stomach muscles and lose midsection weight. Healthy adults need to complete at least two to three strength-training sessions weekly, leaving a day off between sessions to rest the core muscles.
Abdominal Hollowing
Abdominal hollowing is a stomach-toning movement that targets the deep abdominal muscles. With this exercise, you start out on all fours. Your core muscles are relaxed and you're taking slow, deep breathes. Draw your abdominal muscles toward your belly button and hold the contraction. Count 10 seconds, release the contraction and relax. Complete 10 abdominal hollowing exercises during your workout.
Squat With Twist
The squat with twist effectively tones the sides of your abdominal muscles. Start in a standing position, with your feet about shoulder-width apart. Arms are extended in front of your body to about shoulder height. Get into a squat position. Your knees are bent at a 90-degree angle. Contract the abdominal muscles and twist your upper body to the right and return to your starting position. Repeat eight to 12 repetitions of the squat with twist on each side.
Arm and Leg Raises
Arm and leg raises use your balance to tone your stomach muscles. Get down on all fours. Your knees are under your hips and your wrists are under the shoulders. Slowly raise your right arm to shoulder height and raise your left leg to hip height. Stay in this position for two counts, using your core muscles to keep your body steady. Return to the starting position and complete 15 to 20 repetitions on each side.
Cardio Activity
Creating abdominals with a toned appearance requires regular cardio exercise. Cardio activity burns the fat on top of the muscles, allowing the stomach to appear more defined. Circuit training is an effective option that combines strength training and cardio bursts to burn 30 percent more calories during your workout. Complete a core-strengthening exercise, such as the arm and leg raises. Then, alternate to a few minutes of vigorous cardio activity. Jogging, running or jumping rope are options. Continue these intervals for at least 30 minutes.
References
- "Fitness" magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- "Fitness" magazine; Top 10 Abs Exercises; Lexi Walters
- Mayo Clinic: Belly Fat in Women: How to Keep it Off
- "Fitness" magazine; The 10 Best Foods for Flat Abs; June 2006
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- MedlinePlus; Tips for Losing Weight; October 2009
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