The diet and fitness industry generates billions of dollars promoting pills and equipment designed to give you a sleek, firm body with little effort. But you can save your money and still get rid of your beer gut. If you have the time, space and willingness to work, you can lose your belly fat in the comfort of your own home without any extra equipment.
Burn the fat by performing 75 minutes of rigorous or 150 minutes of moderate aerobic exercise each week. The Centers for Disease Control and Prevention defines rigorous activity as exercise that has the heart rate beating fast and your breathing hard. Running on a treadmill is rigorous activity. Performing moderate activity breaks a sweat and increases the heart rate and breathing; however, you can talk during the exercise. Walking briskly on a treadmill is an example of moderate exercise. If you have a television and DVD player, you can get exercise DVDs from your library. You can do calisthenics such as burpees, mountain climbers, lunges and jumping rope, or use stationary equipment such as a treadmill, bicycle or elliptical.
Perform two sets of 12 to 20 repetitions of bicycles. The bicycle ranks number one in effectiveness for engaging the rectus abdominis, according to the American Council on Exercise. Lie on the floor with your knees and feet up. Place your hands behind your head as you lift your head and shoulders off the floor. Pedal your feet while simultaneously twisting your torso, reaching your elbow toward the opposite knee.
Do two sets of 12 to 20 side-reach crunches. Side-reach crunches work the rectus abdominis and obliques, the muscles that run along the side of your torso. Lie on your back with knees bent and feet flat on the floor. Place one hand behind your head as you lift your head and shoulders in a basic crunch. With the other hand, reach toward your ankle, flexing at the waist. You can perform all repetitions on one side and then switch to the other side, or alternate sides each time you lift.
Do planks for 15 to 60 seconds. Planks strengthen your abs as well as your back, shoulders, chest and glutes. Start in a modified pushup position with your knees on the floor and shoulders over your hands. Keep your body straight from your head to your knees. Contract the abs and hold the position for 15 to 60 seconds. Increase the challenge by performing the plank in a full pushup position.
- Centers for Disease Control and Prevention: Aerobic Activity -- What Counts?
- Shape: Three Ways to Ramp Up Your Burpees
- Sports Fitness Advisor: Lower Body Plyometric Exercises
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
- American Council on Exercise: Front Plank