Exercise To Help Lose Belly Fat

Unwanted belly fat is a common complaint even among thin people. It's a mistake to think that simply by doing a series of abdominal exercises, like crunches, abs will tone up. Obtaining firm, flat abs is possible but many factors must be taken into consideration before starting a a specific program. The key to successful belly fat reduction is a combination of losing weight, doing aerobic exercise and working many core muscles at one time.

The Facts

"Fitness" magazine published the results of a study done at Wake Forest University School of Medicine in Winston Salem, North Carolina. Researchers looked at the abdominal fat cells in women who dieted for 20 weeks. The women who dieted without exercise did not lose abdominal fat cells. The women who combined regular exercise with calorie reduction shrank their abdominal fat cells by 18 percent. What is the importance of this research? Regular exercise plays a key role in reducing belly fat.

The Exercise Effect

The importance of exercise in achieving a smaller waistline cannot be underestimated. Cardiovascular exercises such as running, walking and cycling assist in weight loss. Michael D. Jensen, MD, an endocrinologist and expert on obesity, wrote for the Mayo Clinic that "People who engage in high intensity aerobic exercise tend to be leaner around the middle." He goes on to say that "the Department of Health and Human Services recommends a minimum of 150 minutes of moderate exercise a week or 75 minutes of vigorous aerobic activity." Aerobic activity is a key factor in reducing abdominal fat.

Multiple Muscle Movements

Exercises that have had the greatest effect on tightening the abdominal region engage multiple muscles. For example, an abdominal crunch is not as effective as a hanging knee raise because more muscles are used for the latter. Pilates employs a variety of muscles and it has been shown to improve core strength better than isolated abdominal exercises. The benefits of Pilates are flatter abs and a more toned appearance.

Top Pilates Exercises

"Fitness" magazine recommends "The 100." The 100 is a staple of the Pilates exercise program because it integrates deep breathing and abdominal strengthening. Another recommendation from "Fitness" magazine is the Prone Plank. This high intensity exercise works the entire abdminal area as well as the shoulders and back. The Bicycle or Crisscross is an exercise that strengthens the obliques and abdominals. More ab exercises can be found in the "Fitness" magazine article, "Top 10 Ab Exercises" by Lexi Walters. A link is in the Resources section.

The Bottom Line

Since it's impossible to spot-reduce, specific exercises are not as effective as following a life food and exercise plan. By cutting calories, increasing cardio and participating in a strength training program that involves multiple abdominal muscles, improvement is possible. Patience, persistence and a positive attitude are key factors in achieving a firm, flat belly.