The accumulation of belly fat occurs due to numerous factors, according to MayoClinic.com, including heredity, a slowing metabolism and the normal weight gain associated with aging. Visceral fat collects deep within your abdomen, growing around your abdominal organs and adding to your waistline. While the best way to avoid collecting fat depends on a healthy diet and a reduction in calorie consumption, regular exercise helps burn more calories and keep your belly bulge at bay. Spot exercises such as sit-ups cannot remove this visceral fat, but it does respond to exercises designed to firm up your core muscles. Tightening these muscles help to flatten and firm your stomach.
Reach Up
A great exercise for beginners, the reach up routine targets your obliques and abs. Lie flat on the floor, face up, with your ankles crossed and arms at your sides. With your shoulders against the floor, tighten your abs as you reach across the center line of your body with your right hand. Hold the position for a few seconds before lowering your arm back to your side. Switch sides. Perform 12 repetitions, alternating sides.
Standing Side Crunch
Another routine for beginners, the standing side crunch works your obliques and glutes. Spread your feet shoulder-width apart and bend your knees slightly. Tighten your abs as you lift your right leg to the side and bend the knee to a 90-degree angle. Bring your hands behind your head and touch your right elbow to your right knee 15 times. Switch to your left leg and repeat.
Windshield Wipers
An exercise for intermediate exercisers, the windshield wiper routine targets your obliques. Lie flat on the floor, face up and your arms straight at the shoulder. With a folded towel clutched between your knees, tighten your abs and bend your knees to a 90-degree angle. Raise your legs to make your calves parallel to the floor. Lower your legs to the left, keeping them together. Return your legs to the center with your calves raised as before, then lower them to the right. Perform 24 repetitions, alternating sides.
Plank with Twist
For intermediate exercisers, the plank with twist routine works your back, abs and obliques. To begin, assume the plank position -- body straight, face-down on floor and supported by your toes and forearms. Keeping your upper body still, twist your legs and feet to the right, keeping them together. Hold the pose for five seconds before returning to the starting position. Switch sides. Perform 24 repetitions, alternating sides.
Side Plank Rotation
A routine for advanced exercisers, the side plank rotation works your obliques, glutes and quads. Lie on the floor in a full push-up position with your legs straight, feet flat and arms extended, wrists even with your shoulders. Tighten your abs and slowly lift your right arm toward the ceiling, rotating your entire body and moving your right leg behind you. Push your hips toward the ceiling, keeping both feet on the floor. Lower yourself back to the starting position before switching to the left side. Repeat six times, alternating sides.
Reverse Crunch with Swivel
Another advanced routine, the reverse crunch with swivel targets your abs and obliques. Lie face-up on the floor with your legs straight and lifted toward the ceiling. While keeping your legs and heels together, tighten your abs and lift your hips. Swing your legs to the left and lower them a few inches before raising them again and moving back to the starting position. Lower your hips before repeating the move with the other side. Perform 20 repetitions, alternating sides.
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