If you have excess belly fat, you are putting yourself at risk for a variety of serious health conditions, including high blood pressure, heart disease, type 2 diabetes, sleep apnea and cancer. By strengthening and toning your core while exercising regularly and eating healthy foods in moderation, you will lose belly fat and build strong, firm abdominal muscles. These core muscles will help support your body, improve your posture and make you look trim and toned. Talk to your doctor before starting a new exercise program if you have injuries or health concerns.
Step 1
Use a weighted medicine ball to tone your core twice a week. Stand straight with your feet at the width of your shoulders. Hold the medicine ball with both hands, directly in front of your chest. Bend your knees until they make a 90-degree angle, then hold the position for two full breaths. Straighten your legs about halfway up as you lean your weight on your left leg. Lift your right knee to the level of your waist while you lift your arms up over your head. Lower your leg and arms back down, then repeat the exercise 10 times. Switch sides and repeat an additional 10 times.
Step 2
Do 150 minutes or more per week of moderate-intensity physical activity to burn belly fat and strengthen the muscles in your core. Aerobic physical activities like running, playing basketball or swimming will burn more calories than weight-training activities. To lose belly fat, you may need to tweak your diet so you are consuming fewer calories than you burn -- you must create a calorie deficit to lose weight.
Step 3
Use a dumbbell to build your core. Hold one 20-lb. dumbbell in your right hand. Bend your right leg behind you, and lift your foot off the ground about 3 inches. Bend at the hips until your upper body makes approximately a 45-degree angle with the ground. Bend your elbow to bring the weight to your chest as if you are rowing a boat. Lower it back toward the ground. Repeat 12 times, then rest and do two additional sets on the same side. Rest and do three more sets on the opposite side.
Step 4
Incorporate a leg lift into your usual pushup routine to tone and strengthen your core muscles. Get into a pushup position with your arms straight and your entire body elevated from the ground. Lift your right leg 10 inches off the ground, keeping your knee straight. Bend your elbows to lower your chin to the ground. Hold this position for two full breaths, then straighten your arms to rise back up. Bring your right leg back down, then repeat the entire exercise 10 times. Switch sides and repeat an additional 10 times.
Step 5
Correct your technique on the standard abdominal crunch exercise. Although you may be familiar with crunches, you'll get the most benefit from them if you learn to do crunches correctly. Lie on your back and put the soles of your feet against a wall. Your knees will create a 90-degree angle. Cross your arms in front of your chest so your right hand is resting on your left shoulder and vice versa. Engage your abdominal muscles, then raise your head and shoulders off the floor for a full count of three. Let your core do the work, not your neck or head. Lower your upper body back down for a full count of three. Repeat.
Tips and Warnings
- Wear supportive sneakers and comfortable clothing while doing any physical activity.
- Stop doing any exercise immediately if you feel pain -- if the pain continues, consult your doctor.
Things You'll Need
- Weighted medicine ball
- 20-lb. dumbbell
References
- "Fitness"; 5-Minute Core Workout: Strong Abs and Back; Nancy LePatourel
- MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters; Michael Jensen, M.D.; February 2011
- "Men's Fitness"; The Core: Ultimate Workout; Keith Scott, A.T.C., C.S.C.S.
- MayoClinic.com: Slide Show: Core Exercises; Abdominal Crunch; August 2009
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