There's more to having a flat tummy than squeezing into your favorite pair of jeans. In a FitnessMagazine.com article, Dr. Madelyn Fernstrom, director of the University of Pittsburgh Medical Center Weight Management Center, says extra fat around the waist is of major concern, as it can lead to chronic health problems. Whether you've got a little or a lot to spare, regular exercise is essential to getting rid of excess belly flab.
Cardio
Visceral fat, the fat that lies deep in your abdomen and surrounds organs, secretes toxic hormones and puts you at a greater risk of developing chronic health problems. Heart disease, stroke, cancer, type 2 diabetes, high cholesterol and sleep apnea are more prevalent in people with a bigger waist circumference. According to MayoClinic.com, the risk increases for men when the waist exceeds 40 inches, and the risk increases for women when the waist exceeds 33 inches. A daily moderate-intensity workout, such as walking or running, is one way to lose belly fat. If hitting the pavement is not your thing, any cardio workout that makes the heart pump harder, such as swimming, biking or rowing, is beneficial.
Strength Training
In a FitnessMagazine.com article, Tim Davis, director of personal training at New York City's Peak Performance, recommends three 45- to 50-minute sessions of strength training per week. After a cardio workout, your metabolic rate levels almost instantly. With strength training, your body continues to burn calories long after your completed workout. Consult a fitness instructor at your local gym to develop a strength-training workout plan that will help you lose those extra pounds.
Abdominal Exercises
Age, genes, hormonal changes and lifestyle choices impact your percentage of abdominal fat. Getting rid of belly fat occurs in much the same way as losing weight on your hips and thighs: through a well-balanced diet and daily exercise. Although spot exercises such as crunches and sit-ups won't melt away abdominal fat, they can at least strengthen abdominal muscles. To start, try the following deeper abdominal-muscle exercise: Get down on all fours, take a deep breath and slowly exhale. At the end of the exhalation, pull your belly in and hold the position for 10 seconds. Repeat 10 times. Repeated pelvic tilts and pelvic lifts strengthen lower abdominal muscles. Lie on your back with your knees bent and arms resting at your sides. Flatten your back against the floor as you bend your pelvis up. Hold the position for 10 seconds and repeat five times. To perform the pelvic lift, lie on your back with your knees bent toward your chest and arms resting at your sides. Tighten your lower abdomen and lift your butt off the floor. Hold the position for five seconds and relax. Repeat five times.
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