Abdominal fat increases your risk of heart disease, high blood pressure, diabetes and cancer, according to Harvard Medical School's Health Publication. Crunches will tone and strengthen abs, but will not burn belly fat. Combining cardiovascular exercise and a healthy diet is the most effective method for eliminating abdominal fat.
Step 1
Reduce the number of calories you eat because weight accumulates when you eat more calories than your body burns. Cut at least 500 calories a day to lead to a 1 lb. weight loss a week. Don't cut calories too much or you can suffer from poor nutrition and slow your metabolism. The 2010 Dietary Guidelines set by the U.S. Department of Agriculture suggests that women eat 1,600 to 2,400 and men 2,000 to 3,000 calories a day.
Step 2
Engage in fat-burning cardiovascular activity. Follow the recommendation of the Centers for Disease Control and Prevention and get 150 minutes of moderate or 75 minutes of rigorous activity a week. During your cardiovascular workout, get your heart rate up 65 to 85 percent of your maximum heart rate to burn fat. Calculate your target heart rate by subtracting your age from 220 and multiplying the result by 0.65 and 0.85.
Step 3
Perform crunches on a stability ball. Since The American Council on Exercise reports that traditional crunches are not very effective at engaging abdominal muscles, perform them on a stability ball, which ranks third in effectiveness. Sit on the ball and slowly walk your feet forward until your lower back is on the ball and thighs are parallel to the floor. Lean back without arching over the ball. Cross your hands over your chest. Contract your abs lifting your torso up 45 degrees and return back to start. Do 12 to 15 repetitions.
Step 4
Do bicycle crunches. The bicycle ranks No. 1 in engaging the rectus abdominus muscles, according to the American Council on Exercise. Lay on the floor with your feet up and knees bent and your hands laced behind your head. Pedal your feet, extending one leg while pulling the other knee toward your chest. At the same time, twist your torso reaching your elbow to the opposite knee. Repeat each side 12 to 15 repetitions.
Things You'll Need
- Calculator
- Stability Ball
References
- Harvard Health Publications: Abdominal Fat and What to Do About It
- MayoClinic.com: Counting Calories: Get Back to Weight Loss Basics
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010, Chapter 2 Balancing Calories to Manage Weight
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; March 2011
- Sports Fitness Advisor: Heart Rate Reserve... How to Determine Your Heart Rate Training Zone
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises; Mark Anders; 2001
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