The stomach can pose an area of concern when it comes to weight gain. If left alone, the subcutaneous fat visible to the human eye can eventually lead to deep visceral fat that surrounds the organs. This fat is linked to high cholesterol, high insulin, high triglycerides, high blood pressure and other problems, according to USA Today. To help reduce this fat, you need to clean up bad dietary habits and incorporate exercise into your daily schedule. Perform the ab exercises three days a week on nonconsecutive days.
Aerobic Exercise
Aerobic exercise can help burn fat in your stomach and through the rest of your body as well. Perform anything that you find enjoyable such as indoor cycling, swimming, running, power walking, elliptical training, stair climbing, rowing or jumping rope. Work out for 45 to 60 minutes, three days a week on alternating days.
Reverse Crunches
Lie face up on the ground to do reverse crunches. Place your hands on the floor and extend your legs out straight. Lift your legs and pull your knees into your chest. Extend your legs back out to a point right above the ground and repeat for 15 to 20 reps.
Plank Lifts
Execute plank lifts from a face-down position. Place your hands on the floor shoulder-width apart and place your toes on the floor slightly wider apart than shoulder-width. Lift your body up in the air until your arms are fully extended. Lift your hips up so your body is folded at an angle. Lower your hips down toward the ground so your body forms an opposite angle. Keep going back and forth in a smooth motion and use your abs to do the work. Do 15 to 20 reps.
Bicycle Crunches
Simulate a cycling motion to do bicycle crunches. Lie on your back with your legs lifted, your knees bent 90 degrees and your shins parallel to the floor. Place your hands on the sides of your head and curl your body up so your shoulders and head are elevated. Bring your right elbow in toward your left knee and extend your right leg out straight. Reverse the motion and bring your left elbow toward your right knee as extend out your left leg. Go back and forth in a smooth motion 15 to 20 times.
Side Crunches
Perform side crunches to target your obliques. Lie on your back with your knees bent and feet flat on the floor. Lower your legs to your right side so they are stacked on top of each other. Your shoulders should still be flat on the ground at this point. Curl your body up and squeeze for a second. Feel the contraction in your obliques when you do this. Lower yourself down and repeat. Do a set of 15 to 20 reps and switch sides.
Double Crunches
Lie on your back with your legs lifted to do double crunches. Bend your knees, get your shins parallel to the floor and place your hands on the sides of your head. Curl your body up and draw your knees in toward your chest. Squeeze for a second and extend your legs back out as you lower your body toward the ground. Stop your shoulders and head right before they touch the ground and repeat.
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