Tummy fat is a result of bad eating habits and not enough physical activity. They go hand in hand. Thus, for exercises that build tight, toned stomach muscles to be effective, you must also follow a diet low in fat and high in nutrients. Doing three to four sets of 15 to 20 reps of ab exercises two to three times a week on nonconsecutive days will help your tummy fat melt away.
Cardiovascular Training
To see your ab muscles, you need to burn the fat that covers them. This can be achieved by doing cardio. Aim for 45 to 60 minutes and do any type of cardio that you find enjoyable, such as running, biking, swimming, power walking, elliptical training or stair climbing. Do cardio three to four times a week.
Weight Training
Weight training can help build muscle throughout your body. This can increase your metabolism and help burn the fat in your tummy. Exercises such as chest presses, lateral raises, bent-over rows, triceps extensions, biceps curls and lunges can be performed to target all of your major muscle groups. Perform three to four sets of 10 to 12 reps, and work out two to three times a week.
Hanging Leg Lifts
Hanging leg lifts, which are performed with a pull-up bar, put emphasis on the lower abs. Grab the bar with a shoulder-width, overhand grip. Keep your legs straight and lift them up in front of your chest. Lower them back down and repeat. Do not let your upper body move back and forth throughout the exercise.
Flutter Kicks
Flutter kicks are performed from a face-up position on the floor. They are a variation of leg lifts. Place your hands under your butt and elevate your feet 6 inches off the ground. Lift your right leg up as high as possible and lower it back down as you simultaneously lift your left leg. Keep going up and down in a scissor motion.
Bicycle Crunches
Bicycle crunches work your upper abs, lower abs and obliques all at the same time. Lie on your back with your legs lifted, your knees bent 90 degrees and your shins level to the floor. Place your hands on the sides of your head and curl your body up into a crunch position. Bring your right elbow and left knee toward each other as you extend your right leg. Reverse the motion and bring your left elbow and right knee toward each other as you extend your left leg. Alternate back and forth in a smooth cycling motion.
Stability Ball Crunches
Stability ball exercises cause you to engage your abs to maintain balance. An ab crunch is a basic stomach exercise that focuses on the upper abs. Lie faceup on the ball with your head and shoulders slightly elevated. Place your hands on the sides of your head and curl your body up. Squeeze forcefully, lower yourself back down and repeat.
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