Midsection weight can come at a cost to your entire body. It is this fat that can eventually surround your organs and raise your risk for chronic conditions. You can do abdominal exercises to help tighten and tone your muscles, but you also need to focus on weight loss. Dietary adjustments and increased activity levels can bring this plan full circle.
Step 1
Avoid foods that are high in fat, sugar and sodium. This includes processed meats, glazed doughnuts, chips, deep-fried chicken, refined flour products and candy. Your diet should consist of nutrient-dense foods instead, such as low-fat dairy products, fresh fruits and vegetables, beans, whole grains and lean meats.
Step 2
Eat a small meal every two to three hours during the day to elevate your metabolism and prevent overeating. Combine protein and complex carbohydrates in your meals. A lean beef patty on a whole-wheat bun with lettuce and tomato is a good example.
Step 3
Fill your stomach with water instead of liquid calories. Give up the soft drinks, sweetened teas, fruit drinks, alcoholic beverages and mocha lattes with whipped cream. Consume eight to 10 cups of water a day, and have a glass of water with each meal to give yourself a full feeling.
Step 4
Prepare a meal for breakfast every morning. Eating breakfast can kick-start your metabolism and prevent you from becoming hungry later in the morning. Eat anything as long as it is nutritious. A cup of yogurt with chopped-up fruit and nuts mixed in is an example.
Step 5
Perform interval training to burn the fat in your stomach. Start out with a light five- minute warm-up. Exercise at 70 to 80 percent maximum effort for 30 seconds, then slow down to about 50 percent maximum effort for 60 seconds. Continue alternating this way for 30 minutes, then finish with a light five-minute cool-down. Apply interval training to any type of cardiovascular exercise, such as running, stair stepping, elliptical training, rowing or jumping rope.
Step 6
Lift weights to build metabolically active muscle. Do exercises that target all of your major muscle groups, such as bench presses, shoulder presses, back rows, triceps dips, biceps curls and lunges. Perform three or four sets, with each set consisting of 10 to 12 repetitions. Work out three times a week, alternating days with your cardiovascular interval training.
Step 7
Exercise all the muscles in your midsection. Do exercises such as reverse crunches, hanging leg raises, side crunches, bicycle kicks and sit-ups. Aim for three or four sets of 15 to 20 reps, and work your abs right after your cardio sessions.
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