Do your clothes feel tighter than they used to? Do you look in the mirror and think, “where did that come from?” as you look at your growing midsection? Then you ask yourself that burning question so many have asked before you. “How do I get rid of this flabby tummy?!”
Successfully flattening your stomach is a matter of burning body fat and building muscle. It’s true, our middles begin to spread a little wider as we get into our middle-age years. The proportion of fat to body weight increases, more so in women than men and that extra fat finds a home sitting right at your beltline, stubbornly refusing to budge.
These mid-life changes are changes that we would happily forgo if it were easier to do so. However, easy or not, that extra weight is a key player in several health issues. Cardiovascular disease, Type ll diabetes, abdominal problems and gall bladder surgery are just a few of the problems that can arise.
How to Lose Belly Fat
How do you lose belly fat? One guess. Diet and exercise. No surprise there. Staying physically active throughout the day, as well as planned exercise, is the key to reducing that belly fat. Maybe even more so than diet.
The exercises below are the most practical ways to burn stomach fat so you can finally flaunt a well-toned stomach and get rid of that tubby tummy for good.
Running or Walking
Moving your legs can eliminate that belly fat of yours. Running and walking are two of the best fat-burning exercises.
Running actually burns more calories, but walking can give you great results too.
Bicycling is a great low impact cardio exercise. It is easy on the joints and still gives you a good workout.
Depending on the speed and intensity, the average person can burn between 250 to 500 calories during a 30-minute bike ride.
Lying Leg Raise
This exercise helps to get rid of belly fat by burning calories fast.
It’s a great no-impact exercise that can be done anywhere. You will strengthen your lower abdominal muscles, improve your flexibility and increase balance and stability.
Doing leg raises on a regular basis will also strengthen your back and help prevent lower back injuries.
The scissor kick exercise works your core muscles, glutes, quads and adductors.
When you flutter your legs up and down it engages all the muscles of your abs. It’s a great way to target that pouch in your belly region.
The crunch is a classic core exercise. It specifically trains your abdominal muscles, and it can help your belly appear flatter and more toned.
Crunches also improve your posture and increase the mobility and flexibility of your core muscles.
Bicycle crunches are excellent for toning and losing weight because riding a bike is one of the most effective cardio exercises you can do.
It also engages all your ab muscles so it tones both your abs and your thighs. It’s a double whammy.
Half Seated Reverse Crunch
The reverse crunch is one of the basic core strengthening exercises that improve stability in your lower back, hips and spine.
The reverse crunch hits all the showy exterior abs muscles you need to work for a well-defined six-pack, placing a particular emphasis on the lower abs.
There isn’t much to say about the classic sit-up. It is an abdominal exercise that will strengthen and tone the abdominal muscles.
Strong abs give you better balance and stability and improve your posture.
The twist is another great exercise for your abs and your posture. Russian twists strengthen your spine and oblique muscles and trims your midsection all at once.
It targets all the muscles in your core, making it a great abs exercise when you’re tight on time.
Lying Alternate Toe Taps
This is a gentle yoga move for the leg muscles that engage the quadriceps and hamstrings, along with the gluteus.
Toe taps also help to shape the legs. Stronger leg muscles will support the back and the hips improving your posture and balance.
Crossbody Mountain Climbers
This routine is a killer exercise that can affect every muscle group in your body—deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors.
Mountain climbers are a highly efficient exercise. They improve agility and coordination. Two things that get harder as we age.
Burpees are a full-body strength training exercise. Every move will work your chest, glutes, arms, and quads and after a few reps, you’ll understand why they work so well.
Burpees are one of the most effective exercises for losing weight, including shedding stubborn belly fat.
The plank is a great calorie-burning exercise. It engages multiple muscles at once, thereby benefiting the core strength of your body.
The plank is great for improving your posture and flexibility while burning the fat around your abdomen area.
Most ab exercises don’t work the oblique muscles.
The side plank targets the obliques while still working your core improving strength and stability.
You aren’t alone on your quest to lose stubborn fat around the midsection. Losing belly fat is one of the most common objectives of most people trying to lose weight and for good reason. Belly fat puts your health at risk. It increases your chances of having a heart attack and developing type ll diabetes along with other complications.
There is no single solution to losing belly fat. It will take diligence and dedication to eat right and exercise consistently. Create a routine you can manage and complete it every day until exercise becomes a habit. Remember to watch your sugar intake and stay away from fried food and fatty meats. Your health depends on it.