Nobody can lose fat from just one area of the body. The American Council on Exercise states that spot reduction does not work. However, if someone expends enough calories, he will reduce the amount of fat on his body. This includes reducing the fat in the abdominal region, which tends to be troublesome for most people. Aerobic exercise will help burn sufficient calories to burn fat, and abdominal workouts will help tone the underlying abdominal muscles.
Aerobic Exercise (Cardio)
The American College of Sports Medicine recommends that adults under age 65 perform either 30 minutes of moderately intense cardio each day for five days a week or 20 minutes of vigorously intense cardio each day for three days a week. Moderate-intensity cardio workouts allow you to carry on a conversation while increasing your heart rate and causing you to sweat. Aerobic exercises include running, walking, stair-climbing, cycling, rowing, cross-country skiing, swimming and active sports, such as basketball. For weight loss, ACSM recommends 60 to 90 minutes of moderately intense cardio per session.
Strength-Training Exercise
ACSM also recommends eight to 10 strength-training exercises of eight to 12 repetitions each, two days each week. These exercises should focus on all major muscle groups. You can use body weight, resistance bands, medicine balls, free weights or weight machines for resistance.
Abdominal Focused Strength Training
The forward lunge helps strengthen the muscles of the lower body and the abdominals. Stand straight with your feet together, shoulders back and abdominal muscles tightened. Raise your right foot and "lunge" forward. Your foot should land 2 or 3 feet in front of your left foot. Focus on lowering your hips to the ground as you lunge forward. Avoid any side-to-side motion, ACE says. Continue to lower your hips to the floor until your thigh is parallel with it. Your right shin should angle forward slightly. As you lower yourself, bend your hips slightly forward to keep your back straight. To return to the starting position, firmly push off your right foot, and engage your quads (thighs) and glutes (buttocks). Keep your abs tight throughout motion. Repeat with the other leg.
The bicycle maneuver is the best abdominal exercise, according to the Biomechanics Lab at San Diego State University. This exercise strengthens the abdominal muscles while working the thighs and buttocks. Lie on the floor or on a mat. Push your back into the floor. Place your hands close to your head, with your fingers lightly touching the sides of your head. Raise your legs, bending your knees to about a 45-degree angle. As you slowly go through a bicycle motion with your legs, curl up, and bring your right elbow toward your left knee. Then, use your left elbow to meet your right knee. Rotate each shoulder across your body by squeezing your abs. Continue this motion while maintaining even, relaxed breathing.
Member Comments