Exercise Moves For A Flat Belly In 8 Weeks

An expanding waistline isn't just a problem for fitting into your favorite clothing, it's problematic for your health, too. Belly fat increases your risk for stroke and some types of cancer, including breast cancer, according to MayoClinic.com. If you want to get a flatter belly in eight weeks, regular exercise combined with a low calorie diet will help you accomplish this goal.

Weight Loss Goals

Create a plan for losing belly fat in eight weeks. If you want to lose belly fat, you need to shed pounds all over the body, including the midsection. Creating a calorie deficit will help you accomplish this. A 1 to 2 lb. weekly weight loss is a realistic goal. Lose 8 lbs. over eight weeks by burning 3,500 calories weekly, which is about 500 daily calories. Double your weight loss to 16 lbs. over eight weeks by burning 7,000 weekly calories, which is about 1,000 daily calories.

Cardio Activity

Losing belly fat in eight weeks requires daily cardio activity. If you're just starting out, select moderate activities, such as walking, riding your bicycle or playing doubles tennis. However, if you want to burn belly fat quicker, choose vigorous activities, such as rollerblading, jumping rope or running. These activities burn over 700 calories an hour for a 160-lb. person, according to MayoClinic.com. Discuss an appropriate level of cardio activity with your doctor.

Abdominal Hold

Plan at least two belly-toning sessions each week. The abdominal hold is a challanging exercise that targets your lower core muscles. Start out sitting on the edge of a firm chair. Plant your feet on the floor and brace your hands on the edge of the chair. Slowly lift your feet off the ground. Aim to lift your feet about 2 inches and hold the contraction for 10 seconds, recommends "Fitness" magazine. Continue to repeat this exercise for a minute. As this exercise gets easier, challenge your core muscles by lifting 4 inches, rather than two.

Squat with Twist

The squat with twist is an exercise that targets the sides of your core, also called "love handles." Start out in a standing position with your shoulders pressed back and your core muscles engaged. Lower into a squat position and twist your torso to the right. Return to your starting position and do 8 to 12 repetitions on each side of the body.

Abdominal Hollowing

The abdominal hollowing exercise tones the deep abdominal muscles. Start out on your hands and knees and take a few deep breathes. Keep your head in a neutral position, which means it's aligned with your spine. Contract your core muscles and hold the contraction for 10 seconds. Release and rest for a few seconds. Repeat abdominal hollowing 10 times during your workout session.