To get the flat stomach that you desperately crave, you must work on decreasing your overall body fat percentage. While some will have you believe that spot reduction is possible, in reality you can't burn off fat in only one part of your body by persistently exercising that region. That said, you can improve the outcome of your workouts by doing exercises that target your stomach muscles. This way, you'll not only lose weight, but get a great toned look as well.
Reverse Crunch
The reverse crunch tightens your upper abdominal muscles and burns overall fat. It is very easy to do and does not require any gym equipment. To perform the exercise, start with your back pressed flat against the ground. Put your hands next to your ears or flat against your sides. Lift your legs off the ground with your ankles crossed and keep them at a 90-degree angle. Once in this position, contract your upper ab muscles. Your legs will rise toward the ceiling with each contraction. Relax and repeat for a fixed number of reps.
The Bicycle
To do the bicycle, start by lying on your back with your legs straight. Put your hands behind your head. Raise your right knee toward your chest. In the same motion, lift your torso and touch your knee with your left elbow. Slowly return to your starting position and repeat the same motion on the opposite side, touching your left knee to your right elbow. Keep the pumping motion of your legs fluid, as if you were riding a bike, while alternating the motion of your elbows.
Walking
Simply walking for 30 minutes every day will do wonders to your waistline. That's because walking elevates your body's metabolism, increasing the rate at which you burn fat. Walking also uses up the calories currently in your bloodstream, forcing your body to turn to fat reserves for fuel. Optimize the outcome of your exercise by walking at your optimal heart rate. Your optimal heart rate is 60 to 80 percent of your maximum heart rate. To get your maximum heart rate, subtract your calendar age from 220. Walking at your optimal heart rate will ensure that your body is in fact burning fat. Avoid slouching during your walk; stand tall and keep your shoulders straight to gain the most benefits from walking.
Diet and Exercise
Even with a dedicated exercise routine, you'll still have difficulty burning the fat in your stomach if you do not alter your diet. To lose weight, you simply must burn more calories than you consume. Belly fat is made up of stored calories that the body does not need. To get rid of it, you will need to force your body to use up its stored supply. If you increase the rate of exercise that you do daily while reducing the amount you eat, your body will be forced to turn to its fat reserves to make up the calorie deficit. Cut down on the amount of calories that you consume daily by including more fruits and vegetables in your diet . These are low in calories and rich in fat-burning fiber. Also avoid eating processed meals and stay away from sugary beverages.
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