We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Three months time is an effective amount of time for working toward the goal of having a flatter stomach. During this time, you can lose between 12 and 24 pounds, including excess weight on your stomach. You can also tone your stomach muscles to reveal a flat, sculpted midsection. Plan on incorporating aerobic and strength training exercises to achieve your goal. Reducing the calories in your diet will also help you get rid of the fat that's making your stomach round and jiggly, instead of flat and toned.
Lose Belly Fat
Forgo exercises that claim to spot reduce, and engage in cardiovascular exercises to lose weight, including fat around your stomach. Exercises targeting the stomach can help you tone your muscles, but they won't help you get rid of belly fat exclusively.
Aim for a minimum of 30 minutes of aerobic exercise on most days. If you're juggling a hectic schedule, break up your cardio exercise sessions into smaller exercise segments. Accomplishing short exercise sessions can also be easier if you haven't exercised in a while.
Lose 1/2 to 1 pound per week by burning 250 to 500 calories each day with aerobic exercise. Walk briskly, go horseback riding or do yoga for one hour to burn about 250 calories. Increase your hourly calorie burn by engaging in more vigorous forms of exercise, such as swimming, jogging or circuit training.
Drop an additional 1/2 to 1 pound weekly by following a calorie reduced diet. Cut 250 to 500 calories each day without going below the minimum amount that you should consume to maintain the energy needed for daily activities. Consume a minimum of 1,200 calories daily if you're a woman and 1,400 calories daily if you're a man.
Eat healthy foods, such as lean sources of protein, fresh vegetables, fruits, whole grain products, and low- to non-fat dairy. Steer clear of trans-fatty foods as well as foods and beverages containing sugar. Drink water instead of sugary colas and fruit juices, and munch on an apple or some fresh veggies at snack time instead of cookies or chips.
Tone Your Stomach Muscles
Engage in strength training exercises two to three times per week to build muscle mass. This will help your body burn calories more efficiently, leading to more weight loss all over and in the stomach area. Perform strength training exercises for approximately 20 minutes per session and include resistance exercises that train other muscles besides the stomach muscles, such as lunges, squats and presses.
Get down on one knee to tone your abdominal and oblique muscles (the muscles along your sides) with Wood Chops. Hold a medicine ball or kettlebell in front of your torso with both hands. Raise the weight above your left shoulder, while drawing your stomach muscles in and maintaining a straight back. Keep your torso and hips facing straight ahead as you lower the weight across your body to your right hip. Lift the weight up and across your body to return to the starting position and complete one repetition. Perform eight to 16 repetitions on each side.
Stand in a squat position with your feet about two feet apart while holding a kettlebell or dumbbell between your legs with both hands to start the Swing and Hold stomach muscles exercise. Simultaneously raise the weight up and above your right shoulder while bringing your legs together and straightening them. Step out wide with your left foot and return to the squat position as you lower the weight between your legs again to complete one repetition. Repeat this exercise eight to 16 times in each direction to tone your abdominal and oblique muscles.
Work toward your goal of a flatter stomach by performing stability ball knee tucks. Get down on all fours in front of a stability ball, and then place the fronts of your calves on top of it. Draw in your abdominal muscles as you pull your knees in toward your chest, rolling the ball toward your upper body as you bring your knees in. Slowly straighten your legs, moving the stability ball away from your upper body again. Do eight to 16 stability ball knee tucks.
- See your doctor before starting on any weight loss or exercise plan.
- Get an adequate amount of sleep each night. Less than five hours of sleep on a regular basis can contribute toward belly fat. Smoking cigarettes can also contribute toward belly fat.