It would be nice if we could spot-reduce our abs – being able to take an inch off the belly by doing some sit-ups or crunches would certainly make life easier. However, spot reduction, or singling out an area of the body for fat loss and then doing exercises that target it, is actually not possible.
Even though you can’t spot reduce, doing exercises targeted towards a specific area of the body can vastly improve muscle tone and create a slimming effect. But the best way to lose belly fat is to reduce the amount of overall body fat in conjunction with exercises that target the abdominal muscle.
Cardio
Cardio is essential for losing fat. The following exercises are forms of cardio that not only burn fat, but are good for the abs in that they work the major muscles that surround it:
Running. Running is one of the most effective exercises for losing weight and toning up all areas of the body. All it requires is a good pair of running shoes and a stretch of road. In addition, it can burn at least 300 calories in just 30 minutes for a person who weighs 145 pounds. Good running shoes and inserts are important as running can be hard on the knees.
Kick boxing. Kickboxing classes can be found in gyms across the nation, and they are a great way to work the abs. The kicking and lifting done not only burns calories, but it works the ab muscle as well.
Swimming. Swimming is an excellent form of exercise because it requires the entire body, including the abs. As a result, you’ll burn more calories. Swimming can burn about 400 calories in just 30 minutes, and is low-impact, so it’s a great choice for people with injuries.
Strength Training
When used in conjunction with cardio exercises, strength training workouts are an excellent way to lose belly fat. By toning up the abdominal muscles, it creates a slimming effect. The following exercises are good for toning the abs:
Bicycle. To do the bicycle, Lie face up on the floor and lace your fingers behind your head, then bring the knees in towards the chest and lift the shoulder blades off the ground, being careful not to pull on the neck. Straighten the left leg out to a 45-degree angle while at the same time turning the upper body to the right, bringing the left elbow towards the right knee. Then, switch sides, bringing the right elbow towards the left knee. This is a great ab exercise.
Reverse Crunch. Lie on the floor and place your hands on the floor or behind the head. Bring the knees in towards the chest until they’re bent to 90 degrees, keeping your feet together or crossed. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Because this is a small movement, try to use your abs to lift your hips rather than swinging your legs and creating momentum.
Vertical Leg Crunch. The vertical leg crunch is another effective move for the abs. First, lie face up on the floor and extend the legs straight up with your knees crossed. Contract the abs to lift the shoulder blades off the floor, reaching your chest towards your feet. Make sure you keep the legs in a fixed position. Try to imagine bringing your belly button towards your spine at the top of the movement.
By working out and doing strength training exercises, you’ll find that you will begin to lose belly fat as well as tone up your midsection.