Belly weight is the most difficult type of fat to lose. And, this type of fat is dangerous. Unlike other fat cells, abdominal fat cells are active and produce hormones and substance that adversely affect your health. Your risk for diabetes, higher blood pressure and breast cancer is higher with this type of fat accumulation. If you struggle with fat on the sides of your midsection, strength training and cardio can help you slim down.
Squat with Twist
Burn fat on your waist by planning at least two strength-training sessions weekly. The squat with twist is an exercise that targets the waist and strengthens the legs at the same time.
Start out in a standing position. Feet are about shoulder-width apart. Bend down so your knees are at a 90-degree angle and twist the upper body to the right. Use your core muscles to complete this movement. Return to your starting position and repeat eight to 12 times on each side of the body.
Side Crunch
Start in a kneeling position for this exercise. Slowly lean to your right side, placing your right palm on the floor to balance your body. Extend your left leg, pointing your toes. Place your left hand behind the head and crunch your upper body towards your leg. Complete two sets of this exercise. Each set includes six to eight repetitions.
Ballet Twist
The ballet twist strengthens and tones the sides of your abdominal muscles. Start in a sitting position on your exercise mat. Your legs are pressed together and extended. Lean your body back about 45 degrees and contract your core muscles.
Bring both arms overhead and twist your midsection to the right. Keep your right arm on the floor for balance. Continue the reach for three counts and return to starting position. Complete two sets. Each set contains six to eight repetitions.
Circuit Training
Burning fat on your sides requires regular cardio activity as well. Plan 30 minutes of cardio, most days of the week. Circuit training is an approach that allows you to combine cardio with abdominal strengthening. Start out with a side-strengthening activity, such as the ballet twist. Then, complete a few minutes of vigorous activity, such as jumping jacks or running. Select a new side abdominal-strengthening exercise, followed by a few more minutes of vigorous cardio. Repeat this pattern for your entire cardio session.
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