The stomach is one of the hardest areas for many men and women to firm and tone. Layers of fat around the abdomen, according to the Mayo Clinic, not only cause increased risk of heart disease and diabetes but also cause immense frustration for many who exercise regularly and are still unable to get rid of that telltale wobble. The Mayo Clinic suggests a three-pronged attack against belly fat that combines exercise, diet and strength training.
Step 1
Exercise every day, even if it's to take a run or fast walk around the block with Fido. Overall, exercise is the most effective and safe method to diminish abdominal fat for most individuals and can include walking, bicycling, sports or aerobic workouts. The key is to choose exercises or activities that you enjoy to stay motivated and on track. Exercise at least 30 minutes a day for optimal results.
Step 2
Engage in strength training to help rid your body of excess fat. You may notice that the fat disappears in other areas of the body first, such as around the face and arms, before you notice a drop in belly fat, but stick with it. Train at home with dumbbells, or use weight machines and equipment at a gym. You also can engage in calisthenics, a form of exercise that uses your body weight as resistance, by doing push ups, lunges and squats. Lift weights or perform weight-bearing exercises at least two to three times a week, giving your body a day off in between workouts for adequate rest and regeneration and growth of lean muscle mass.
Step 3
Eat better. Reduce your intake of high-calorie foods and sugars and choose foods that offer a wealth of nutrients, such as vitamins, minerals and fibers that promote good health. Reduce your consumption of simple carbohyrates, such as those found in white breads, pastries and pastas, and choose complex carbohydrates, which are found in vegetables and fruits. Foods high in fiber help you feel full, reducing the chance of grazing.
Step 4
Focus on adding exercises that work the abdominal muscles to your exercise routine. A simple yet effective exercise is to get down on all fours and arch the back, sucking the abdomen inward and upward. This is a great exercise that works all the abdominal muscles. Breathe out as you pull the abdomen inward and upward and hold the contraction for about 5 to 10 seconds. Repeat this exercise about 10 times.
Sit ups and crunches are also effective and work the abdominal muscles. Pelvic tilts are effective and can be performed lying on your back on the floor. On your back with your knees bent and arms at your sides, tilt the pelvis toward the ceiling, lifting the buttocks off the floor only about an inch or two. Hold, then lower. Suck in the abdomen and exhale while lifting, then inhale as you lower. Do this exercise about 10 times to start.
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