The belly is one of the most difficult areas for men and women to lose fat from. Women in particular often complain about a belly pooch, or increased fat in the lower stomach that causes the belly to protrude. Since spot-reduction is not possible, a healthy diet combined with regular exercise will assist in decreasing overall weight, including excess belly fat. Specific exercises can increase muscle definition in the abdomen to achieve a flatter and tighter tummy. Consult with a health professional prior to initiating a new diet or fitness regimen.
Reverse Crunches
Add reverse crunches to your regular cardio and strength-training routine. Reverse crunches target the lower abs, in addition to the rectus abdominus, deep abdominal muscles and hip flexors. Lie down on a firm surface on your back with feet flat on the floor and knees bent. Tighten your abdomen and lift your hips slowly to bring knees closer to your chest and head. Keep head resting on the ground. Alternatively, place fingers gently behind head and curl up to lift shoulders and head off the ground at the same time as you lift your hips. Perform three sets of 10 to 15 reps three times per week.
Plank
Perform a plank exercise as part of an ab-toning routine. Planks target the entire core, including the upper and lower abdomen, glutes, back and lower body. Lie face-down on a firm surface with hands by your shoulders. Push up onto your hands and feet such that you are in a full pushup position. Keep your abdomen tight to form a straight line from head to toe and avoid sagging the hips and belly. Hold for 30 seconds and repeat three times. Perform a modified plank by resting on forearms vs. hands.
Ball Lift
Lift a ball using core strength and your lower body to flatten a belly pooch. Lie flat on your back on a firm surface. Place a stability ball between your ankles and grip tightly. Slowly lift legs, keeping knees straight until legs are at a 90-degree angle to your stomach and perpendicular to the floor. Pause, then slowly ball to the floor. Repeat 10 times for three sets. Keep abdominal muscles tight throughout movement of lifting and lowering to avoid having your leg muscles do all the work.
Cardiovascular Exercise
Engage in a regular cardiovascular exercise routine to decrease your belly pooch. Although toning exercises can increase abdominal definition, it will be unnoticed if you have a layer of belly fat hiding them. The Cleveland Clinic cites that aerobic activity should be performed at least three to five times a week for approximately 30 to 60 minutes as per guidelines from the American Heart Association. People who need to lose weight may need to do more, preferably aiming for daily exercise of moderate intensity to burn more calories. Cardio exercises that engage the core, such as running, swimming and kickboxing will help you increase your heart rate while toning your abs at the same time.
Member Comments