Fat lying atop your abdominal muscles is some of the most difficult to target. To achieve weight loss around your midsection, you must take a comprehensive approach involving routine cardio exercise, core exercises and a nutritious and well-balanced diet. According to the MayoClinic.com, you must burn 3,500 more calories than you consume to burn 1 lb. of fat; therefore it is essential to monitor your daily caloric intake to support fat loss and to help you reach your health and fitness goals.
Step 1
Create a caloric deficit by burning more calories than you consume each day. Achieving a caloric deficit each day is essential to losing weight throughout your body including in your midsection. Consume 500 fewer calories a day than you burn to lose about 1 lb. per week. Eat a diet low in fat and cholesterol, and rich in fruits, vegetables, lean proteins and whole grains. Limit your intake of junk foods and beverages high in sugar and caffeine to avoid consuming empty, and unhealthy calories. Drink at least 64 oz. of water each day to stay adequately hydrated and to further support fat loss.
Step 2
Do the plank pose for 60 seconds each day. Begin at the top of a push up position, then bend your elbows and lower yourself down so that your body weight lies on your forearms. Your body should form a straight line. Tighten your abs, and do not drop your hips or raise your butt.
Step 3
Do three sets of 20 or more abdominal crunches each day. Lie on your back with your feet place against a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles and lift your head and shoulders off the floor. Hold for about three seconds then lower back down.
Step 4
Perform three sets of 20 or more segmental rotations each day by lying on your back with your knees bent. Tighten your abdominal muscles and with your shoulders on the floor, let your knees fall slowly to the left and hold for three deep breaths. Return to start position and repeat on the opposite side.
Step 5
Perform at least 30 minutes of cardio exercise each day. Cardio exercises burns the layer of fat atop your abdominal muscles to reveal more toned and defined abs. Try exercises like running, rope jumping, kickboxing and cycling to help support rapid calorie and fat burning.
Tips and Warnings
- As you build strength and endurance, increase the number of repetitions of your core exercises and increase the duration of your cardio routine.
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