Women may experience belly fat for a variety of reasons. Age, heredity, hormone fluctuations or having just giving birth are all common factors. Besides being embarrassing, belly fat can also be hazardous to a woman's health. In fact, the Mayo Clinic states that belly fat increases the risk of heart disease, diabetes, breast cancer and high blood pressure. Luckily, there are many exercises a woman can do to help tone the stomach and get rid of belly fat.
Pilates
According to Prevention's website, there are several Pilates positions a woman can use to help tone the stomach muscles. The "Frog" is performed by lying on your back and bending the knees. Touch the bottom of the feet and keep them together. Put the head behind the fingers, keeping the elbows straight and at the sides of your head. Exhale and curl your hips toward the ribs, pulling the abs down into the spine. Both feet and shoulders should come up off the floor. Inhale and lower yourself back to the ground. In the "Double-Leg Stretch," start on your back with the knees pulled up into the chest. Put hands just below the knees and inhale deeply, using the abs to raise the shoulders up off of the ground. As you exhale, point the arms and legs outward, extending the fingers and toes. Bring knees back to the chest, inhaling deeply. Do five to eight repetitions.
Target
Because traditional sit-ups are not usually as effective, the Mayo Clinic suggests that a woman target specific abdominal muscle groups to tone the stomach. Target the deep abdominal muscles with "abdominal hollowing." Start on the hands and knees. Inhale deeply, keeping the tummy muscles loose and unclenched. Slowly exhale, drawing the bellybutton up toward the spine at the end of the breath. Be careful not to change the position of the spine. Hold this exercise for 10 seconds and repeat 10 times. The lower abdomen can be targeted with "pelvic tilts" and "pelvic lifts." To do a "pelvic tilt," lie flat on your back with the knees bent toward the ceiling. Push the back into the floor while simultaneously tightening the stomach muscles and tilt the pelvis upward slightly. Keep this position for approximately 10 seconds then repeat 10 to 20 times. "Pelvic tilts" are done in the same fashion, but instead tighten the lower part of the abdomen as you lift the buttocks and pelvis completely off the floor.
Leg Slides
The Babycenter website recommends that a woman add leg slides to her workout to help tone the abdomen. Start out on the back with bent knees. Tighten the abdomen and push the lower part of the back against the floor as you exhale. Slowly slide both of the legs to the floor, using the stomach muscles to keep your lower back against the floor. When the back begins to arch, slowly bend the legs again until they are back in original position. Do 10 repetitions. Remember to keep stomach tight through the entire exercise and keep breathing.
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