If your new baby is bringing you joy but your baby belly is not, there are plenty of ways for you to shed those extra pounds. It is possible to burn excess body fat through exercise alone, although a combination of diet and exercise is healthier and more effective. There is no way to target belly fat specifically, but you can improve your overall level of fitness and slim down your whole body. Just burn more calories than you consume. If you're not changing your diet, that means increasing your activity level dramatically.
Lose Fat
Step 1
Create a caloric deficit each day by using more calories than you consume. Each pound of stored body fat contains approximately 3,500 calories. If you want to lose 1 lb. of fat each week, you must expend 500 calories more each day than your body needs. If you don't adjust your diet to consume fewer calories, you must burn 500 more each day than you do currently.
Step 2
Begin a regular cardio regimen. Aim for at least 30 minutes of aerobic exercise five to seven days each week. Start with less intense activities, such as walking, swimming laps and gentle cycling.
Step 3
Increase the intensity of your cardio workouts as you develop strength and stamina. Upgrade from walking to jogging, and then progress to running. Add hills to your cycling routes, and then join an indoor cycling class. The harder you work, the more calories you burn.
Step 4
Find small ways to burn calories during the day. Park at the far end of the lot at the grocery store. Take the stairs instead of the elevator at work. Pace while you talk on the phone. These minutes of extra exercise add up.
Step 5
Strength train at least two days each week. Your metabolism increases as you build muscle, so the stronger you are, the more calories you burn when you're not exercising. Begin strength training slowly and gently, and add weight and reps as your stamina develops.
Abdominal Exercises
Step 1
Tone your abdominal region to build lean muscle. When you lose weight, the work you do on your abs will show. Perform exercises that target all the muscles in your core, not just the outer abs that you use for situps.
Step 2
Lie on your stomach with your elbows under your shoulders and your forearms extended on the floor in front of you. Press yourself up into a plank position by engaging your abdominals, leg and back muscles and straightening your spine into alignment with your shoulders. Hold this position for 30 seconds, then slowly lower down.
Step 3
Lie on your back with your legs extended upward. Bend your knees to a 90degree angle, place your hands by your ears and open your elbows so they lie flat on the floor. Slowly curl your upper body off the floor while simultaneously lifting your lower body toward your midsection. Hold for a breath, then return to the start position. Repeat 20 times.
Step 4
Lie on your back and extend your legs upward. Bend your knees to a 90 degree angle, place your hands by your ears and open your elbows so they are flat on the floor. Lift one shoulder blade and elbow in a twisting motion toward your opposite knee, then lower back to the ground. Repeat on the other side. Complete 15 repetitions on each side.
Step 5
Talk to a trainer about more exercises to tone and strengthen your core region.
Tips and Warnings
- Talk to your doctor before beginning an exercise program. Be patient. Changing your body takes time. You can lose weight and improve your overall health and fitness more quickly and completely by adopting a healthy diet in addition to your exercise program.
- Don't attempt a strenuous workout without first developing strength and stamina.
References
- Cleveland Clinic: Exercise Basics
- MayoClinic.com; Exercise for Weight Loss: Calories Burned...; December 2009
- "Fit for Your Shape"; Matt Roberts; 2003
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