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The Best Abdominal Exercise

Jun 14, 2011 | By Nicki Howell
The Best Abdominal Exercise
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Belly fat is a health risk, increasing your chances for developing type 2 diabetes, cardiovascular problems and cancer, according to MayoClinic.com. There isn't a single best exercise for the abdominal muscles. However, you can combine a variety of highly effective exercises, such as cardio, strength training and circuit training to burn fat overall -- and belly fat with it -- and tone your abdominal muscles.

Fat Burning

If you want to get the most from your abdominal workouts, set a fat-burning goal. A 1- to 2-lb. weight loss is a healthy goal. A pound of fat contains 3,500 calories. So, for each pound of fat you want to lose, you need to shed 3,500 calories. For example, lose 2 lbs. of fat each week by burning 1,000 calories daily. If burning this many calories through exercise is too difficult, combine calorie cutting with activity. For example, reduce calorie intake by 600, and burn 400 daily calories through exercise.

Cardio Activity

Some people make the mistake of using only strength training to tone the midsection. Cardio activity is important for fat burning, which allows you to see the abdominal muscles under the fat. Complete at least 30 minutes of cardio activity daily. Select activities that burn the highest amount of calories, such as rollerblading and running, which burn over 900 calories an hour for a 160-lb. person, according to MayoClinic.com.

Toning Exercises

Tone your abdominal muscles twice weekly. An effective exercise for toning the sides of your abs is the squat with twist. Stand with your feet spread shoulder-width apart. Lower into a squat position and rotate your upper body to the right. Return to your starting position and repeat eight to 12 repetitions on each side of the body.

An effective exercise to target the lower portion of your tummy muscles is the abdominal hold. Sit on the edge of a firm chair with your feet planted firmly on the floor. Lift your feet 2 inches off the ground and hold for five counts. Repeat this exercise for a full minute.

Circuit Training

Circuit training is a workout approach that burns 30 percent higher calories than traditional strength-training workouts, according to "Fitness" magazine. With a circuit-training approach, start out with a toning exercise, such as abdominal holds. Then do a vigorous activity, such as jumping rope, running or jogging. Alternate between a new toning exercise and vigorous activity for at least 30 minutes.

References

Article reviewed by Adela McKay Last updated on: Jun 14, 2011

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