The abdominals can be one of the most stubborn areas to lose fat. However, it is ideal to burn off stomach fat for health and aesthetic reasons. MayoClinic.com states that too much belly fat can lead to chronic diseases such as heart disease, diabetes and some cancers. A variety of strength and aerobic exercises can improve your health, and enhance your appearance in form-fitting clothes.
Abdominal Training
Performing ab exercises may seem like the most obvious way to flatten the abs. These can give you a leaner, more toned appearance if done at least two to three days a week. Use basic crunches and reverse crunches to help strengthen your upper and lower abdominals. You should also work your obliques, or the muscles on the sides of your stomach, to develop a more chiseled appearance. Side bends and leg lifts are a couple of the best oblique exercises. Perform three sets of eight to 12 reps per abdominal exercise.
Overall Strength Training
Even if your main focus is flatter abs, you should work all of your major muscles as well. It not only helps tone your stomach, but your entire body as well. The more lean muscle mass you have, the faster your metabolism and the ability to burn body fat more quickly. Every week, complete at least two or three 30-minute strength training sessions that focus on your back, hips, arms, shoulders, chest, abs, thighs and calves. For each muscle group, do three sets of eight to 12 reps per exercise. Be sure you allow at least 24 hours between workouts so your muscles can recover.
Aerobic Exercise
All of the strength and abdominal training helps tone up your abs, but if you have fat covering it up, you must use cardio to burn it off. While any exercise that elevates your heart rate will burn calories, try using cardio that engages your muscles as well. Swimming, elliptical training, cross country skiing, rowing, and bicycling not only burn fat, but improve muscle tone at the same time. Aim for 60 to 90 minutes of aerobic exercise, four days a week.
Interval Training
Interval training is beneficial for those who wish to improve cardiovascular conditioning and burn more calories in a shorter time frame. Interval training involves alternating between fast and slow speeds repeatedly throughout your workout session. You can use any cardio exercise for interval training. Try swimming three laps around a pool and rest for a minute before resuming, or jump rope 100 times then rest for two minutes before resuming. Aim for 20 to 30 minutes of interval training, three or four days a week.
Member Comments