Exercise To Lose Belly Fat For Girls

The most important thing to realize before starting an exercise program to lose belly fat is that crunches alone will not reduce your paunch or love handles. Toning exercises are great for defining your muscles, but you won't see them if they're hidden under a layer of fat. Additionally, you can't target your weight loss to specific parts of your body. What you can do to get a flatter stomach is focus on fat-burning aerobic activities that will help you reduce your overall body fat and do your ab-toning exercises on the side.

Aerobic Exercise

For optimum fat-burning, some aerobic activities are better than others, according to BodyBuilding.com. Your muscles need a lot of fuel to function, and the big muscles in your hips, buttocks and legs burn the most calories of all -- that's why running, brisk walking, swimming, skipping and cycling are generally considered great fat-burning workouts. However, walking is the least effective because it is very low intensity and, therefore, only recommended for fat burning if you are very overweight or have a low level of fitness. Running and cycling are great lower-body workouts that burn a high number of calories, but cycling is lower impact so it's a better option if you have any joint problems. Swimming and using the rowing machine are also highly effective fat-burning workouts because they use practically every muscle in your body, and they have the added benefit of being very low impact.

Prolonged Exercise

It's not as simple as picking the right activity; you also have to perform it for the right amount of time. When you start an exercise session, your body will first use up its most readily available fuel source: carbohydrates. You will only start burning fat once your carbohydrate energy stores are depleted, so aim to make your cardio workouts at least 30 minutes long.

Strength Training

Your muscles use up more calories than fat because they are constantly active -- whether that's helping you move or simply keeping you upright, says registered dietitian Kathleen Goodwin, on The Diet Channel. For this reason, stronger, more developed muscles will help you reduce body fat and burn more calories. For general fitness and fat reduction, perform cardio workouts and strength training on alternate days. If you have to do both in the same session, do your strength training first, when your muscles are fresh.

Double Crunches

This exercise works your lower- and upper-stomach muscles. It's advanced so keep your feet on the floor if you find it too intense at first. Lie on your back with your knees bent and your feet flat on the floor. Your hands should be behind your head with your elbows straight out to the sides -- don't allow them to come forward as you crunch. Exhale as you lift your chest off the floor -- keeping your neck in line with your spine -- and, at the same time, draw your knees up to meet your chest. Lower and repeat, aiming for three sets of 10 to 12 repetitions to begin with. As your strength improves, gradually increase the reps to 20 or 25.

Oblique Muscle Exercise

Oblique crunches are great for toning the muscles down the sides of your stomach that give you your waistline. Lie on your back with your knees bent and your feet flat on the floor. Bend your elbows and place your fingertips against your temples and raise your right leg, placing the ankle just under your left knee. Exhale and lift your torso, twisting your left elbow towards your right knee. Hold for a second or two then relax and repeat as many times as you can on both sides.