Excess stomach fat increases your chances of developing heart disease, diabetes and high cholesterol, as well as many other chronic diseases, according to MayoClinic.com. Combine a variety of exercises with a healthy, balanced diet to shed excess belly fat and create a slim waistline.
Basic Belly Anatomy
The abdominal area is divided into several muscle groups. To obtain optimal results, make sure that you work all of these muscle regions. The rectus abdominis runs along the center of the abdominal wall. It is divided into two halves by the linea alba, or white line. The rectus abdominis plays an important role in stabilizing the spine during crunches and other abdominal exercises. The external and internal oblique muscles are on either side of the rectus abdominis. Toning these muscles creates a slim, V-shaped waistline. The deepest layer of the abdominal region is the transversus abdominis, which plays an important role in respiration and holds the internal organs in place.
Isolation Exercises
Abdominal exercises increase muscle tone and strength. Crunches are the most basic way to work the rectus abdominis and the obliques. To achieve optimal results, do crunches correctly. According to Yale Medical Group, there are four keys to safe and effective crunches. The first is correct body alignment. When you do crunches, keep your knees bent with the small of your back pressed toward the ground. The second element is proper body control. Make sure that your abdominal muscles are the predominant muscle group working, rather than your lower back or neck muscles. Finally, optimize your abdominal workout with adequate repetition and versatility. Do crunches every other day and incorporate crunches that work both the upper and lower ab muscles.
Core Exercises
Although crunches isolate the abdominal muscles, a core workout is a way to work the surrounding supporting muscles in the lower back, hips and buttocks. According to Military.com Fitness Center, a core workout also helps stabilize the upper body and improve overall appearance, since it improves posture and reduces stomach fat. Even if your stomach and waist area isn't excessively flabby, slouching may create the appearance of excess fat. Pilates and yoga are workout programs to increase core stability and strength.
Aerobic Exercise
Although stomach and core exercises will increase overall muscle tone and strength, the only way to lose weight in any area of the body is to burn more calories than you consume in your diet. Examples of aerobic exercise include running, jogging, walking, swimming, biking and kickboxing. Cleveland Clinic recommends doing at least 30 to 60 minutes of aerobic exercise at least three to five days each week. If you're not used to aerobic exercise, start with a low-impact workout and gradually increase the intensity.
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