Excess belly fat is a serious health concern that affects many women. Dr. Michael Jensen, M.D., of the Mayo Clinic says having excess belly fat increases your risk of heart disease and stroke. Exercise can help reduce belly fat, but doing hundreds of situps per day will not get the job done, according to Jensen. Instead, use exercises that burn the most calories and strengthen your core muscles.
Use a variety of abdominal workouts to target midsection and core muscles. A few examples include crunches, crunch variations like crunch/knee raises, ab wheel workouts, exercise ball crunches, the plank and ab machine/weighted crunch workouts. These exercises will strengthen your abs, burn calories and help burn some of the fat. Exercise your abs once a week. Exhaust them during this weekly workout by using four different exercises to target them from different angles.
High-intensity interval training, or HIIT, is a time-efficient workout regimen that is a flexible training technique. You can use any type of cardio workout to complete your HIIT, such as treadmill workouts, ellipticals, stationary bike, swimming or even running in place. Certified personal trainer Rod Ferris from MyFit says HIIT is one of the best ways to burn fat within a short period of time. Use short 30- to 60-second rest and work intervals completed in succession to blast away belly fat. For instance, jog on a treadmill for 30 seconds followed by a sprint for 30 seconds; repeat this cycle up to 10 times. You can use intervals of 30, 60 or 90 seconds.
Lifting weights helps build strength and muscle size. This helps your body burn more calories naturally since muscle tissue burns more calories than fatty tissue, according to the Mayo Clinic. Use three full-body workouts per week – each taking between 30 and 60 minutes max – with a day of rest in between. Do not focus exclusively on your abdominal area. Instead, burn the most calories, build the most muscle and effectively burn the most abdominal fat with the bench press, deadlifts, squats, triceps dips, bicep curls, military press and single-arm bent-over rows.
You may not think that rollerblading can actually help you burn belly fat, but it can. Losing weight is all about burning calories, and inline skating can help you burn a significant number of calories in a relatively short period of time. In fact, the Mayo Clinic estimates that a 200-pound person can burn 1,138 calories per hour while rollerblading. That’s the equivalent of burning 1.62 pounds a week skating 60 minutes, five days a week. The advantage of inline skating is that it’s a low-impact sport that doesn’t strain your joints like running can.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.