Losing your gut involves burning more calories through exercise than you consume on a daily basis. You cannot lose fat in your gut without losing it in other areas as well. Bicycles, crunches and front planks allow you to burn calories while toning your abdominal muscles. A low calorie diet in combination with exercise will give you the best results for losing the stubborn fat around your mid-section. Always consult with your doctor before starting a new exercise program.
Calories
Step 1
Keep track of the amount of calories you consume from food and beverages in a notebook. There are 3,500 calories in 1 lb. of fat, so you must burn at least 500 calories per day to lose 1 lb. per week.
Step 2
Perform 150 to 250 minutes of moderate-intensity aerobic activity per week. The average person needs 150 minutes for general fitness, but you will need more to lose weight. If you perform vigorous-intensity aerobic activity, you can drastically increase the amount of fat you burn. Moderate-intensity aerobic activities include hiking, jogging and walking. Vigorous-intensity aerobic activities include swimming laps, jumping rope and running.
Step 3
Strength train your major muscle groups at least two times per week for 20 to 30 minutes per session. As you gain muscle, your body is able to burn more calories, which leads to quicker results.
Supine Bicycle Crunches
Step 1
Lie flat on your back. With your knees bent, move your knees toward your chest so your thighs and trunk form a 90-degree angle at the hips. Keep your feet relaxed.
Step 2
Bend your elbows and place your hands behind your ears to support your head. Bring your right knee toward your chest and straighten your left leg. Keep your left leg about a foot and a half off the ground. Simultaneously lift your left shoulder blade from the ground and rotate your abs so your left elbow almost touches your right knee.
Step 3
Hold this for two seconds and repeat on the opposite side until you have completed 20 to 25 on both side. The movement should be slow and controlled.
Crunches
Step 1
Lie down with your back against the floor, your knees bent toward the ceiling and your feet flat on the floor. Bend your elbows and place your hands behind your ears to support your head.
Step 2
Contract your abs so your belly button moves toward your spine and then lift your shoulders about three inches off the ground. Hold this for two seconds.
Step 3
Lower your body back to the floor in a slow and controlled movement. Repeat 20 to 25 times.
Front Planks
Step 1
Lie on your stomach and place your elbows and forearms on the ground under you. Your elbows should be shoulder-width apart.
Step 2
Flex your toes and lift your body off the ground so your body is balancing on your toes and forearms.
Step 3
Keep your spine straight and hold the front plank for one minute.
Tips and Warnings
- Hold a fist between your chin and neck to keep from pulling your head down during crunches.
- Performing supine bicycle crunches and basic crunches with movements that are not slow and controlled can result in injury.
Things You'll Need
- Notebook
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