If you want to reduce stomach fat, it's possible with a few lifestyle changes. You can't spot reduce your midsection. However, you can burn fat all over your body, including your stomach. Aerobic exercise helps you burn calories, creating a calorie deficit. When your body burns more calories than it needs, stomach fat loss occurs.
Vigorous Cardio Activity
If you want to reduce stomach fat quickly, vigorous cardio improves your results. For example, if a 160-lb. person walks at a pace of 3.5 mph, she burns about 277 calories an hour, according to MayoClinic.com. Increase your pace to jogging and shed 584 calories an hour.
Other high calorie-burning activities include using a stair treadmill, which burns about 657 calories an hour for a 160-lb. person. Swimming laps and playing racquetball burn about 511 calories an hour. Discuss an appropriate activity level with your doctor.
Circuit Training
Circuit training allows you to mix cardio activity with strength training to burn stomach fat. Start out with an abdominal toning movement. Then, rotate to a high intensity cardio activity like jumping rope for a few minutes. Rotate cardio and toning for at least 30 minutes to shed stomach flab, recommends "Fitness" magazine.
Toning the Tummy
If you aren't sure which toning exercises to use during circuit training, try the abdominal hold. This exercise targets your lower abdominal muscles. Sit on the edge of a firm chair, like a kitchen chair. Place your hands on the edge of the chair and pull your feet off the ground about 2 to 4 inches, recommends "Fitness" magazine. Hold this contraction about 5 seconds and release. Repeat this exercise for a minute.
Another effective toning exercise is the pelvic tilt. Lie on your back with your knees slightly bent. Lift your pelvis off the ground, using your core muscles to power the movement. Hold the contract for 5 seconds and release. Repeat this exercise eight to 12 times during your workout.
Interval Training
If you're just starting your workout routine, vigorous activity, like jogging, is likely difficult. Interval training allows you to rotate moderate and vigorous activities to shed midsection weight quicker and build strength. Start out with a moderate activity, such as walking. After a few minutes, increase your intensity to jogging or running. Continue rotating between the intensity levels for at least 30 minutes.
References
- "Fitness" magazine; Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- "Fitness" magazine; Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Belly Fat in Women; April 2009
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2008
- MayoClinic.com; Interval training; Can it boost your calorie burning power; February 2010
Member Comments