Losing belly fat decreases your risk for colorectal cancer, breast cancer and heart disease. If you want to lose midsection fat, you don't need a complicated exercise routine or gym membership. To lose belly fat, you must create a calorie deficit. This occurs when your body burns more calories than it uses daily. You can you accomplish this through regular strength-training sessions, combined with cardio activity.
Abdominal Hold
Plan at least two midsection-toning sessions weekly. The abdominal hold is an exercise that targets your lower core section. Start out sitting on the edge of a chair. Place your hands on the edge of the chair, palms facing away from the body. Lift your feet off the ground about two inches and hold the contraction for at least 5 seconds. As you get stronger, work up to 10 seconds. Release and repeat for a minute.
Arm and Leg Raises
Arm and leg raises target your core muscles by using balance. Begin this exercise on all fours. Your wrists are placed under the shoulders and your knees are placed under your hips. Extend your right arm and leg at the same time. Hold this contraction for about 2 seconds. Make sure your arm is at shoulder height and your leg is at about hip-height. Complete eight to 12 repetitions during your workout.
Ballet Twist
The ballet twist targets the sides of your midsection. Sit on your exercise mat. Extend your legs in front of your body and lean back slightly. Engage your core muscles and bring your arms overhead. Twist your torso to the right. Place your right hand on the mat for balance. Continue this reach for 3 seconds and release, recommends "Fitness" magazine. Repeat on the other side.
Circuit Training
Circuit training increases calorie burn, which helps with midsection weight loss. This type of exercise also helps fight boredom, since you're often switching between activities. Start out with a belly fat toning exercise, such as the abdominal hold. Then, switch to an intense activity. Jogging in place, jumping rope and jumping jacks are a few options. Continue rotating between toning and cardio for at least 30 minutes.
References
- MayoClinic.com; Interval Training: Can it Boost Your Calorie-Burning Power?; February 2010
- Fitness Magazine Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- Fitness Magazine; Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Belly Fat in Women; April 2009
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2008
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