What Are Some Workouts To Get Rid Of The Fat Under The Belly Button?

Having too much fat under the belly button can make you feel unattractive in a bathing suit, but the pitfalls of having an expanding waistline don't end there. People who have excess belly fat are more likely to develop health issues such as diabetes, heart disease and certain types of cancer. Fortunately, engaging in fat-blasting workouts will help you slim down and might extend your lifespan.

Considerations

The notion of spot reduction, or selectively slimming down parts of your body, is most likely a myth, warns the American Council on Exercise. Sometimes spot reduction products and programs seem to work because any physical activity burns calories and loss of calories equals loss of fat in your target area. In the end, the best way to target fat below the belly button is to do the activities that burn the greatest total quantity of calories.

Traditional Cardio Workout

Most adults need at least 75 minutes of vigorous exercise or 150 minutes of moderate-intensity exercise spread across every week, but you might need to exercise even more to lose weight. You might need as much as 60 minutes of moderate-intensity exercise per day to keep your weight under control, according to Harvard Health Publications. Cardio workouts such as running and swimming laps are vigorous-intensity exercise and activities such as brisk walking count as moderate-intensity exercise. Stick with the activities you enjoy most to keep up with your new workout regimen.

High-Intensity Interval Training Workout

If you burn out easily when you exercise at a fast pace, doing interval training is an ideal happy medium between moderate and vigorous exercise. Interval training is alternating between a comfortable moderate pace and a "sprint" pace. For example, you could walk briskly for one minute at a time and follow each one-minute interval with a 30-second running interval. Picking up the pace will invariably help you burn more calories and slim down your belly faster than you would with just a lower intensity, according to MayoClinic.com. It also will help you build up your aerobic capacity faster, which means you will have the ability to work out longer and burn more calories that way.

Strength Training Workout

Exercising with your own body weight or weights can help you fight lower abdominal fat because lean muscle tissue burns calories faster than fat does. When you're more muscular, your metabolism is faster whether you are working out or watching television. The American College of Sports Medicine recommends that you work out your whole body to get the greatest benefit from muscle gain. Include at least eight to 10 strengthening exercises and do eight to 12 repetitions of every exercise twice weekly if you're under 65. If you're over 65, do at least 10 to 15 repetitions of each exercise two to three times per week.

Belly-Specific Workout Routine

As long as you do cardio, spending extra time during your strengthening routine to do a belly-specific workout will help you tighten your midsection more. One simple exercise you can include in your belly workout routine is abdominal hollowing. Begin by getting on your hands and knees and allow your lower belly to sag as you inhale. Slowly exhale and pull your belly button as far in as you can, as if sucking in to squeeze through a tight space. Hold the tightness for 10 seconds, take a 10-second break and repeat 10 times, recommends MayoClinic.com.