If you want to lose your belly fat and get a flat stomach then you should learn about the best ways to exercise to flatten your stomach and burn off the belly fat.
Remember that spot reduction of fat is not possible, so there is no magic exercise which will target abdominal fat. However, you can strengthen and tone your stomach muscle (the abdominal muscles) with the right exercises which will give your stomach a firmer and flatter appearance. You also need to burn off that fat though.
The 3 Stages of Exercise for a Flat Stomach
First you need to perform cardio workouts to increase your fitness and burn calories. Cardio workouts, such as running, swimming, cycling, walking and working out on a cross trainer, all burn calories. While you exercise you increase the amount of energy you burn in the day which will help you to reduce body fat, if you alter your diet also.
Ideally you should perform around 30 minutes of cardio everyday, or 45 minutes 4 times a week. This ensures that you are burning additional energy on a regular basis.
Bodyweight Workout Stage
Total bodyweight workouts are one of the best ways to tone and strengthen the whole body. As they require no equipment you can do them anywhere. This circuit training workout provides the type of full body workout which works best. When performing circuit training you should always aim to do more in each workout, which means more repetitions of exercises, more circuits and working at a greater intensity.
The third part is the core / abdominal conditioning exercises. These three stages are not all of equal duration or intensity, it is just useful to split out the abdominal stage to ensure that it is done.
Many people add a stomach workout on to their cardio sessions or include it in the circuit training. However, sometimes it works well to do it separately.
For the core conditioning phase perform specific stomach exercises such as:
- Hold the plan for 30-60 seconds
- Bicycle crunches
- Standard crunches
- Mountain climbers
- Side bends
- Leg raises
- Sit ups
A few times a week you can dedicate 15 minutes to a workout just for your abdominal muscles to develop a more toned stomach.
Possibly the most important factor for gaining a flat stomach is being very strict with your eating. A bad diet will quickly ruin all the good work done with exercise. One of the best articles on losing belly fat is MotleyHealth’s guide. Fat accumulates very quickly when excess energy is consumed and can take a long time to burn off. So eat healthily.