According to the Mayo Clinic, as you age, your metabolism slows down and the amount of fat in your body slowly increases. This is true for both men and women, and doubly so for people who do not exercise regularly. However, there are some particularly effective stomach exercises that you can do in conjunction with eating a healthy diet and performing aerobic activity and strength training that can help you shed belly fat and strengthen your stomach muscles.
Crunches
Crunches are more beneficial for toning and strengthening the core muscles in your stomach than standard sit-ups, according to Health Recipes, which don't isolate your abdominal muscles as well and, in some cases, can lead to injury if done improperly or excessively. To do a proper crunch, lie flat on your back and curl your neck, head and shoulders off the floor, keeping your lower back touching the floor all of the time. In this position, sit most of the way up, focusing on using your abdominal muscles to pull your weight up. If you feel that you may be doing crunches incorrectly, seek guidance from a qualified trainer or knowledgeable friend.
The Bicycle Abdominal Crunch
The bicycle abdominal crunch is a variation on standard crunches, according to Critical Bench. It can help to strengthen your abdominal muscles and burn calories to melt away fat. To do the bicycle abdominal crunch, lie flat on your back with your hands behind your head and lift one leg up, bent at the knee, while leaving your other leg on the ground with your weight resting on your heel. Lift your shoulders off the floor with your abdominal muscles and try to touch your right elbow to your left knee. Alternate touching your right elbow to your left knee and your left elbow to your right knee. Avoid pulling your body up with the muscles in your shoulders and neck, which can cause strain and injury. Using other muscles in your body to lift your weight up will also limit the effectiveness of the exercise.
The Plank
According to Abs Exercise Advice, the plank is one of the most effective workouts to strengthen your abdominal muscles, and it also works to build muscle in all of your core areas like your hips and back. To perform the plank exercise, lie face down on the ground or an exercise mat, supporting your body weight with your elbows and forearms underneath your chest with your toes on the ground. Make sure your back is flat at this point, and not arching toward the ceiling or dipping toward the ground. Tighten your abs and hold the position for approximately 10 seconds before returning to your original starting position.
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