How To Reduce Stomach Size With Exercise

Midsection fat is different than other types of fat. This fat isn't dormant energy, waiting to be burned up. Instead, it releases harmful substances that increase your risk for health issues, such as type 2 diabetes, according to MayoClinic.com. Reducing stomach weight through exercise is a healthy approach to losing this type of fat.

Step 1

Use interval training to burn fat. Interval training increases fat burning by using both moderate-intensity and high-intensity cardio activity during your workout. Start out with the light activity, such as walking. Then, switch to a vigorous form of activity, such as jumping rope or jogging for a few minutes. Continue this cycle for at least 30 minutes to burn fat.

Step 2

Complete pelvic tilts to strengthen the lower abdominals. Lie flat on the floor and relax your core muscles. Slowly draw your core muscles towards your spine and lift your pelvis towards the ceiling. Hold this contraction for five seconds than relax for a couple of breaths. Repeat pelvic tilts 10 times during your workout session.

Step 3

Perform the squat-with-twist exercise. This exercise will tone the sides of your stomach. Get into a squat position, with your feet about shoulder width apart. Twist your upper body to the right. Return to center and a standing position. Repeat eight to 12 repetitions of this exercise on each side of the body.

Step 4

Complete arm and leg raises. This exercise targets both your upper and lower core muscles. Get down on all fours and pull your core muscles towards the spine. Make sure your wrists are aligned under the shoulders and knees under the hips. Extend your left arm and right leg, and hold for two counts. Return to starting position and repeat this exercise 15 to 20 times on each side of the body, "Fitness" magazine recommends.

Tips and Warnings

If you need help determining if an activity is moderate or intense during interval training, do a talk test. During moderate activity, you are sweating but you can sing your favorite song. During vigorous activity, however, you can't say more than a few words during the workout.
Discuss your midsection weight loss with your doctor. She can assist with creating realistic goals.