When most adults think about exercise, they think about running on the treadmill or stationary bike at the gym. Exercise also means playing outside with your friends or participating in team sports at your school. Most of these exercises will promote weight loss, even around the belly, as they get your heart rate beating at a moderate intensity and burn fat. Try a range of different exercises that help you burn fat, so try a variety of activities to keep your weight-loss routine fun.
Weight Loss Exercises: The Basics
Remember that you can't lose weight on just one area of the body. To lose weight on your belly, you have to lose weight overall. Aerobic exercises are the kinds of exercises that will help you lose overall body weight. Once this weight is lost, you'll be able to see a difference in your belly. Try getting 60 minutes or more of aerobic exercises most -- if not all -- days of the week. This exercise needs to be moderate to intense. If you can't get 60 minutes of exercise at one time, break it up into 15-minute segments throughout the day. For instance, walk for 15 minutes before school, after school, after homework and after dinner. No matter what, don't stay inactive for longer than two hours a day.
Play Hopscotch
Hopscotch is a good way to get some aerobic exercise. You get to play with your friends and enjoy competing in a game. It's also easy to set up, so you can quickly play it if you're in a time crunch, such as during a quick recess or between homework and dinner. To start, grab chalk and draw several boxes on the sidewalk. These boxes should touch each other and make a line. Make it fun by adding two boxes in one spot instead of one, or breaking the line in to two. Number these boxes in order. Each friend will jump in order from one box to the next. A friend who messed up the order or who put two feet down is eliminated. Keep playing until only one player is left in the game.
Dance
Dancing is a good way to burn fat, boost your creativity and enjoy your favorite music. So whether it's just you in your room or you're hanging out with a few friends, invent some new dance moves. When dancing, choose some songs that are fast-paced; this makes you move faster to keep up with the beat. Make the first few songs and last several songs slower so that you can warm up and cool down. Also, don't rest in between songs. This keeps your heart rate up so you burn more fat. Get an extra workout by performing your dance moves in front of friends or family.
Swim
Swimming also helps you lose weight, whether competitive or recreational. For instance, you can race your friend from one end of the pool to the other or play a game of water basketball, or you can simply swim underwater and enjoy your friends' company. Remember to wear a good-fitting bathing suit and to put on appropriate equipment, like goggles and ear plugs, if needed.
Run
Running is one of the best aerobic exercises you can do. It's also the basis of many physical activities and games, so even if you're playing around, you still lose weight. Try activities like racing, tag, soccer, roller hockey, basketball or tennis. Jogging and skipping are ideal running alternatives if running gets boring. For instance, have races that require skipping instead of running, or play a game of tag that requires skipping.
If You're Stuck Indoors
If you're stuck inside, you can still get some exercise. Try batting a air-filled balloon around, or back and forth with a friend, in an attempt to keep it off floors and furniture. Also try tumbling on the floor. However, make sure you have enough room and that you have a comfortable mat or surface you can use to tumble. Hula hooping is also a good indoor exercise, as it requires only a small amount of room.
Exercise a Part of Your Daily Routine
If one day you can't incorporate as much exercise as needed, try incorporating exercise in other parts of your routine. For instance, run up the stairs to tell your siblings dinner is ready instead of yelling, or walk the dog for an extra few minutes. If you live near your school, ride your bike instead of riding the bus or having mom take you. Run to your friend's house instead of walking. These changes seem small, but they can add up and contribute to the recommended 60-minutes of daily exercise you need to lose weight.
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