How to Exercise to Get Rid of Your Stomach

You can get toned and fit with cardio activity and strength training.

Carrying extra weight on your stomach can affect your mood, appearance and overall health. Belly fat tends to be the most persistent and difficult to trim. That said, getting rid of your stomach uses the same principles as other types of weight loss: Move more and consume less. Cardiovascular exercise burns calories, causing your body to shed weight. Strength exercises tone the abdominal muscles and flatten the stomach area. For best results, combine exercise with healthy eating to cut your gut.

Instructions

1. Increase the amount of physical activity you engage in each week. Work up to exercising at a moderate level, five times a week for at least 30 minutes. Play sports, walk, run, hike, dance, swim or go to the gym to get your heart pumping.

2. Perform crunches three to five times a week. Lie on your back with your feet planted flat on the floor. Place your hands behind your head with your elbows pointing straight out. Exhale and lift your ribcage off the floor toward your knees. Lift as high as you can, then inhale and lower your back to the ground. Repeat up to 30 times.

3. Strengthen your lower abdominals with reverse crunches. Lie flat on your back with your legs straight. Exhale and lift your legs about 10 inches off the floor. Hold your legs still for three seconds, then inhale and lower them to the floor. Repeat eight to 10 times, three to five times a week.

4. Tighten your entire stomach area with plank exercises. Lie on your stomach with your legs straight. Lift your body up onto the balls of your feet and your forearms. Breathe deeply and pull your stomach into your spine. Hold yourself still in this position for up to 60 seconds.

Tips & Warnings

• Incorporate healthy eating into your exercise regime. If you are eating poorly, you will counteract the positive effects of exercise.

• As you become stronger, challenge your body. For example, increase the number of crunches you do each day or push yourself to walk a bit faster.

References

• Mayo Clinic: Belly Fat in Women - How to Keep It Off
• "Women's Health": The 5 Rules of Flat Abs
• Mayo Clinic: Belly Fat in Men - Why Weight Loss Matters