Five Solutions For A Flat Belly

As individuals gain weight, visceral and subcutaneous fat tends to accumulate around the belly region, making this a particularly tough area to target. A significant amount of excess belly fat can predispose individuals to a number of serious health conditions like type 2 diabetes, cardiovascular disease, colorectal cancer and breast cancer. It is essential to establish a regular exercise schedule and commit to a nutritious, well-balanced diet to ward off belly fat.

Cardio Exercise

Perform 30 to 60 minutes of cardiovascular exercise each day to raise your heart rate to a level that supports maximum calorie and fat burning. Cardio exercise activates major muscle groups throughout your entire body to support rapid calorie burning. Exercises like running, jump roping, kick boxing and swimming help target muscles throughout your abdominal region, thus supporting fat loss and helping you burn upwards of 500 calories in a single hour.

Weight Training

Weight training with resistance machines and free weights helps promote lean muscle development which allows you to perform cardiovascular exercise more effectively and thus burn fat more efficiently. Perform ab targeting resistance exercises, using enough weight to tire your muscles after 12 repetitions. Do at least three sets of 12 or more repetitions, increasing the number of sets you perform as you build strength.

Calisthenics

Calisthenics are repetitive exercises that use your body weight. Exercises like sit-ups, push-ups and crunches help target the rectus abdominus, transverse abdominus, external obliques and internal obliques to help reveal lean and toned abs. Perform at least three sets of 20 more repetitions of different variations of calisthenic exercises, increasing the number of repetitions you perform as you build endurance.

Pilates

Pilates offers a low impact, core strengthening workout while strengthening the abdominal muscles, lower back, hips and thighs. The average pilates routine involves 24 to 50 repetitive movements which improve core stability, posture and balance. Consistent pilates training can support weight loss and help tone muscles throughout your abdominal region.

Diet

Your diet plays a monumental role on your ability to burn fat and keep the fat off. In order to lose 1 lb. of fat you must burn 3,500 calories more than you consume, therefore it is important to maintain a nutritional deficit to help support fat loss along your waistline. Your diet should be rich in fruits, vegetable, lean proteins, whole grains, seeds and nuts. Limit your intake of junk foods and drinks that are high in sugar and caffeine.