Exercises To Get Rid Of Deep Abdominal Fat

There are two types of fat that reside in the midsection: visceral fat and subcutaneous fat. Visceral fat rests deep within the abdominal walls and surrounds the organs, while subcutaneous fat lies between the skin and muscles. Carrying excess visceral fat has been linked to health problems such as diabetes and heart disease. Although targeted exercises such as crunches will not burn off deep abdominal fat, you can lose visceral fat with strength training and cardiovascular exercises that stimulate the core muscles.

Stability Ball Chest Press

Performing chest presses on a stability ball recruits the chest and triceps while activating the core muscles for stabilization. Sit on the ball, with a dumbbell in each hand. Walk your feet forward until your back is supported by the ball and extend the arms over the chest with palms facing forward. Lower your arms until the elbows are bent at 90 degrees. Press the weights up and return to the starting position. Repeat for four sets of 12 repetitions.

Pullups

Pullups engage the back, biceps and core muscles. Grip the pullup bar with hands spaced shoulder width apart. Hang from the bar with your feet crossed behind the body. Pull yourself up toward the bar. Lower your body until the arms are extended, returning to the starting position. Repeat for four sets of 10 repetitions. Perform the exercise with a friend holding your feet for assistance if you are unable to execute a full pullup.

Jump Lunges

Jump lunges work the lower body while stimulating the core muscles for balance. Performing jump lunges quickly increases the heart rate to help improve cardiovascular strength and burn fat. Stand with your feet together and arms on the hips. Jump up and land in a split stance with the right foot on front and left in back. Lower your left knee toward the ground until the right thigh is parallel to the floor. Jump up while switching feet in the air. Land with the left foot in front and right in back. Repeat the movement while alternating legs. Perform four sets of 12 repetitions.

Burpees

Burpees recruit the arms, legs and core while increasing the heart rate for a cardiovascular workout. Stand with your feet together and arms at your sides. Place your hands on the floor and snap your feet back so your body is in a pushup position. Perform one pushup. Jump your feet in toward the hands and stand up. Jump straight into the air with arms overhead. Repeat the exercise for four sets of 12 repetitions.