High-intensity interval training (HIIT) is the best way to burn fat off your stomach. The higher the intensity of your workouts, the more calories you will burn and the more your metabolism will be boosted, according to the National Academy of Sports Medicine (NASM). Abdominal exercises won't burn fat off your stomach, but they will tighten your muscles. Do HIIT and perform ab exercises three days a week to burn fat and flatten your stomach.
HIIT
Step 1
Warm up for five to 10 minutes on the cardio machine of your choice, NASM recommends. Work up to a 5 or a 6 on the rate-of-perceived-exertion scale, which goes from 0 to 10, with 0 being no exercise and 10 being extreme exercise.
Step 2
Increase your intensity by adding resistance, raising an incline, or going faster to between a 6 and a 7.5 on the perceived-exertion scale. Exercise at this intensity for one minute.
Step 3
Exercise at an intensity of between an 8 and 9 for two minutes.
Step 4
Drop your exercise intensity to between a 6 and 7.5 for another two minutes.
Step 5
Repeat Steps 2 to 4 one to five times for a total of 10 to 30 minutes.
Step 6
Cool down for five to 10 minutes.
Ball Plank
Step 1
Lie face down on a stability ball. Walk your hands forward and lift your legs parallel to the floor. Position the ball under your hips, shins or feet depending on your fitness level.
Step 2
Place your palms on the floor with your arms straight. Position your shoulders in line with your wrists. Keep your spine straight and your neck in line with your spine. Your body should remain parallel to the floor.
Step 3
Hold this position for the time required for you to take three to five deep breaths, Jeanine Detz recommends in the book "Ultimate Core Ball Workout."
Reclined Rotation
Step 1
Lie face up on a stability ball. Walk your feet forward until the ball is under your shoulders and middle back. Bend your knees at right angles and place your feet hip-distance apart on the floor. Lift your hips so your torso is parallel to the floor. Hold your neck parallel to the floor as well and look up.
Step 2
Raise your arms straight to the ceiling with your palms facing each other. Rotate your head, arms and shoulders to the right. Allow your left hip to lift slightly, but keep your buttocks in contact with the ball, Detz writes.
Step 3
Return to the center with your arms straight to the ceiling. Rotate to the left. Alternate directions of rotation and do 10 to 12 reps per side.
Tips and Warnings
- Get your physician's approval before starting HIIT. Perform one to three sets of ab exercises, recommends NASM.
Things You'll Need
- Cardio machine
- Stability ball
References
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
- "Ultimate Core Ball Workout;" Jeanine Detz; 2005
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