Toning your stomach at home doesn't just involve stomach crunches. You need to combine exercises that target different parts of your abdominals and regular cardio activity. However, to get a toned stomach, you don't need an expensive gym membership. Most exercises can be completed inside your home. It's also important to eat a low calorie diet that includes fruits, vegetables, low-fat dairy, lean sources of protein and whole-wheat carbohydrates. Making these lifestyle changes will help you accomplish your goals.
Step 1
Create a calorie deficit to lose weight. When the body consumes too many calories, the excess is stored as fat. The way to burn this fat is by creating a calorie deficit. When you burn more calories than the body needs for body functions, it taps into fat reserves, resulting in weight loss. A pound of fat is equal to 3,500 calories, according to MedlinePlus. Lose a pound of fat weekly, by burning about 500 calories each day below what your body needs to maintain your current weight. You can accomplish this with exercise and a reduced calorie diet. For example, you might decrease calorie consumption by 300 and exercise to burn 200 calories daily.
Step 2
Tone the lower abdominals with the abdominal hold exercise. Sit on the edge of a chair. Select a firm chair and brace your hands on the edge of the chair, palms facing away from your body. Lift your toes 2 inches off the ground and hold for five counts. Repeat this exercise for 30 seconds. Increase the intensity of this exercise by lifting your feet 4 inches, rather than 2 inches.
Step 3
Target the side of your abdominal muscles. The squat with twist doesn't just tone your legs; it targets the sides of your abdominal muscles. Get into a squat position. Don't allow your knees to extend past your toes. Once in the squat position, rotate the midsection to the right and return to starting position. Complete eight to 12 repetitions of this exercise on each side of the body, recommends "Fitness" magazine.
Step 4
Workout your deep abdominal muscles. Get onto all fours and allow your core muscles to relax. After taking a few deep breaths, draw your core muscles in and contract for about 10 counts. Relax the midsection and repeat this exercise 10 times during your workout, recommends MayoClinic.com.
Step 5
Peform cardio sessions, lasting 30 minutes or longer, most days of the week. Increase midsection weight loss with an interval training approach. With this approach, you start off with a light activity, such as walking in place for a few minutes. Alternate to a higher intensity activity, like jumping rope for a few minutes. This pattern is repeated for your entire workout session.
Tips and Warnings
- Don't forget to make adjustments to your diet. Eat a low calorie diet, that includes fruits, vegetables, lean protein and low-fat dairy. Also, eat foods that promote midsection fat loss, such as salmon, recommends "Fitness" magazine.
- Before starting any new exercise plan, consult your doctor. He will assist with setting goals for toning your stomach and losing midsection weight.
Things You'll Need
- Firm chair
- Exercise mat
References
- MayoClinic.com; Interval Training: Can it boost your caloire-burning power?; February 2010
- Fitness Magazine; Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Belly Fat in Women; April 2009
- Fitness magazine; The 10 Best Foods for Flat Abs
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2008
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