If you want to get killer abs, the route to a six pack is paved with aerobic exercise. In order to let your toned abs shine through, you'll need to do cardio exercises to burn calories and lose excess abdominal fat. After you find the right cardio routine, you can ensure you get a toned tummy by practicing some core-strengthening exercises.
Step 1
Estimate how many pounds you need to lose to get rid of your excess body fat. Keep in mind that when we lose weight, we cannot target specific areas, as the body burns calories and loses weight in many places. A pound of weight is equivalent to about 3,500 calories, so if you burn an extra 500 calories a day more than you consume, you will lose about 1 lb. in a week.
Step 2
Perform aerobic exercise for at least 30 minutes a day, 5 times a week, advises the American College of Sports Medicine. Cardio workouts burn calories, which will help you to lose your belly fat. Choose an activity you enjoy --- such as walking, running, swimming, cycling, hiking, dancing, using an elliptical machine, skiing, skating or playing a team sport.
Step 3
Calculate how many calories you burn doing your cardio workout. Adjust your workout time to meet your weight loss goals. For instance, if you are 180 lbs. and normally walk at a speed of 4 miles per hour, you will burn 210 calories in 1/2 hour. If your goal is to lose 1 lb. in a week, you will need to burn about 500 calories a day, so add time or intensity to your walking sessions as needed.
Step 4
Increase the duration or intensity of your aerobic workouts to burn more calories and lose weight quicker. If you normally walk, for instance, add a few sessions of jogging for a couple minutes to your workout to burn more calories. If you run or bike, try increasing your speed or workout time to burn more calories. You can also burn more calories by increasing your resistance by going up an incline or steps or adjusting the difficulty level on aerobic workout machines. You can use the HealthStatus Calories Burned Estimator (healthstatus.com) to help you calculate how many calories your workouts burn.
Step 5
Eat a low-calorie diet that is high in nutrients. Many people gain belly weight from consuming low-nutrient, high-calorie foods such as alcohol, fried foods, processed snack foods, desserts and sweetened beverages. Cut out the junk food and unnecessary calories from your diet by eating items from the USDA food groups, including fruits, vegetables, grains, protein and dairy.
Tips and Warnings
- You can use the USDA Daily Food Plan for guidelines on a healthy eating plan for your height, weight, age, sex and activity level.
- Consult your doctor before beginning a diet and weight loss program.
Things You'll Need
- Comfortable workout clothes
- Sports watch, phone or iPod with timing device
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