The key to getting a flat, toned stomach and reducing tummy fat is a commitment to an effective exercise routine that targets the area. Cardiovascular activity burns calories for fat loss while also requiring balance, using the muscles of the core. By regularly incorporating exercise and consistently sticking with your workouts, while eating a healthy, sensible diet, you can be successful at reducing tummy fat for good.
Step 1
Choose a cardiovascular exercise you enjoy that is moderate to vigorous in intensity. Options include walking, running, indoor cycling classes, sports such as tennis or soccer, dance, martial arts and rock climbing.
Step 2
Perform cardiovascular exercise for more than 250 minutes per week, the amount of moderate intensity activity necessary for significant weight loss according to the American College of Sports Medicine.
Step 3
Lie on your back on the floor, elevate your legs and bend your knees at a 45-degree angle to perform the bicycle maneuver. Place your hands behind your head, keep the elbows wide and rotate the right shoulder towards the left knee as you bring the knee in and extend the opposite leg in the air. Rotate to the other side taking the left shoulder to the right knee and extend the left leg. Do not tug at your neck with your hand. Keep the elbows wide, chin lifted and lead with your shoulder as you twist and contract the core muscles.
Step 4
Use a stability ball to perform abdominal exercises such as the basic crunch. Sit on the ball and walk your feet out until the ball rests on your lower back. Place your hands behind your head or cross your arms at your chest. Contract the stomach and curl up while pressing the lower back into the ball. Keep your elbows wide if they are behind your head, the finger tips gently touching the back of the head and the chin lifted to avoid tugging at the neck. Release the contraction and return to the starting position.
Step 5
Lie on top of a stability ball with the ball positioned under your abdominals and hands placed on the floor out in front of you to perform knee tucks. Walk your hands out until the ball rolls to a position under your knees. Position your hands directly under your shoulders. Contract your abdominals, bring your knees to your chest and let the ball roll until it is under your ankles and the tops of the feet. Extend the legs back out to the starting position and the ball will roll back under your knees. Keep your legs squeezed together to improve stability during the movement.
Step 6
Lie on the floor on your stomach with forearms and palms flat on the floor and elbows close to the body to perform the front plank or hover. Raise your torso and elevate your body, resting only your forearms and toes. Keep your body in the straight line and avoid sagging at the hips. Hold and then slowly release to the starting position.
Tips and Warnings
- Perform at least a five minute session of abdominal exercises daily. Do 10 to 12 repetitions for one set of each exercise. Hold poses such as the plank for 5 to 30 seconds depending on your fitness level. Alternate sets of exercises to complete the session. Stick with your cardiovascular training and tummy exercises consistently. It often takes four to six weeks to see visible results.
- If you suffer from lower back pain, plank and knee tucks may cause stress to the back muscles. Begin with more basic exercises such as crunches, the bicycle and vertical leg crunches. You can progress to more advanced exercises once your core becomes stronger. Incorporate exercises for the lower back to strengthen the entire core of the body. Add some back extensions or alternating arm and leg lifts to your routine.
Things You'll Need
- Stability ball
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