Trading stomach fat for a six-pack is more of a two-step process than just launching into a series of crunches, twists and other exercises that target the abs. Ab exercises can strengthen and tone the core, but there's no way of spot-reducing belly fat. Instead, you must reduce your total body fat through diet and exercise if you ever hope to see that toned tummy.
Reducing Body Fat
Step 1
Eliminate excess calories from your diet by reducing portion sizes and opting for healthier foods. Because 1 lb. of fat contains 3,500 calories, you can expect to lose 1 lb. a week by reducing your caloric intake enough to reach a deficit of 500 calories a day. As you lose weight, you reduce body fat, which can help trim the waistline.
Step 2
Choose whole grains over refined ones. Products made from oatmeal, brown rice, barley, bulgur, wheat and other common whole grains might help you shed belly fat more effectively. In fact, a study cited in the "American Journal of Nutrition" saw double the fat loss around the middle in people who eat whole grains.
Step 3
Drink water over other beverages. Water not only quenches your thirst, but also lacks calories. Drinking soda, juice, beer or other calorie-containing beverages can sabotage your weight-loss goals by increasing your caloric intake.
Step 4
Increase your level of physical activity by getting some type of cardio exercise most days of the week. A good goal is at least 30 minutes of moderately intense cardio, such as swimming, biking, walking or dancing. You can also increase the intensity of your workout to burn more calories, helping to reach the caloric deficit needed to lose belly fat.
Step 5
Incorporate strength training into your workout routine. Lifting free weights, using weight machines or even trying resistance bands can help add muscle to your frame. Muscle burns more calories than fat, so you're actually increasing the number of calories the body is using throughout the day. Like increasing your level of physical activity, this can help you reach that deficit in calories to shed stomach fat.
Toning Abs
Step 1
Schedule time in each workout for abdominal exercises. Crunches are one of the most popular ab exercises, so lie on the floor with your knees bent at a 45-degree angle. Cross your arms, placing the palms of each hand on your chest. Tighten the abdominals and lift your shoulders off the floor. Hold for a breath and return your shoulders to the floor. Repeat until the abs feel fatigued.
Step 2
Work some pelvic lifts into your ab routine. Lie on your back with your knees bent at a 45-degree angle. Rest your arms at your sides, then tighten your abdominals. From there, lift your hips and buttocks away from the floor. Hold for a breath or two, then return to your original position. Repeat.
Step 3
Counter the lift with pelvic tilts. Lie on the floor with the knees bent at a 45-degree angle and arms to your sides. Draw your bellybutton toward your spine until your back is lying flat against the floor. At the same time, tilt your pelvis up. Hold this pose for at least two breaths and return to your original position. Repeat.
Step 4
Try using a fitness ball to vary your abdominal workout. Take a seat on a fitness ball, placing your feet about hip width apart on the floor. Straighten your back and rest your hands on your chest, much like with crunches. Squeeze the abs and slowly lean back. Hold for a breath or two and return to your original position. Repeat.
Step 5
Engage your sides by incorporating a torso twist into this routine. Though many variations exists, the standard version has you standing in an upright position with a small weight in your hands. Rotate your torso to the right, return to center, then rotate to the left. Repeat.
Tips and Warnings
- Foods containing trans fats are more likely to cause fat gain in the midsection than other foods, so cut this fat from your diet.
References
- MayoClinic.com; "Belly Fat in Men -- Why Weight Loss Matters"; Michael Jensen; February 2011
- MayoClinic.com; "Belly Fat in Women: How to Keep It Off"; April 2009
- American Council on Exercise: So You Want to Spot Reduce?
- National Institutes of Health; Tips for Losing Weight
- "Newsweek"; "Six Facts About Belly Fat"; Karen Springen; November 2008
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