Getting a flat belly requires a commitment to a structured exercise regimen and a clean diet. However, you don't need to spend hours slaving away at the gym to get a flat tummy. Rather, you can do belly-reducing exercises from the comfort and convenience of your own home. Make a plan to exercise five times per week to lose belly fat with a combination of cardiovascular and strength training for best results.
Exercise your cardiovascular system five times per week to drop belly fat. Cardio speeds up the metabolism and burns more calories for weight-loss. The National Health Services, or NHS, recommends doing at least 150 minutes of aerobic exercise per week to lose weight. Try aerobic dvd's at home that consist of jumping, kickboxing and stepping-type activities to raise the heart rate and get you sweating. You can also try skipping at home, walking around your neighborhood or biking on a home exercise bike.
Train your core, including the abdominals and back, three to four times per week with a day of rest in between sessions. Core exercises will tighten the belly muscles for a toned, leaner physique. Creating a core circuit program in which you move from one exercise to the next with little rest in between exercises will also help burn additional calories. Choose five or six exercises such as reverse crunches, front planks, v- sit-ups, leg raises and bicycle crunches -- and do them back-to-back for 15 repetitions each. Rest before repeating the circuit twice more.
Strength train the upper and lower body at home with dumbbells two to three times per week. Strength training increases muscle mass in the body; since muscle has a higher metabolic rate than fat, you will burn more fat for overall weight-loss which can lead to a trim tummy. Train the major muscle groups in your body including the chest, back, shoulders, arms, legs and gluteals. Choose two or three exercises per body part and complete 12 to 15 repetitions or until fatigue sets in for a total of three sets. A sample workout might include bicep curls, triceps dips, shoulder presses, bridging on a mat for the gluteals, calf raises and squats.
- NHS: Physical Activity Guidelines For Adults
- From Belly Fat To Belly Flat; C.W Randolph M.D; 2010