How to reduce tummy fat with exercise

Updated April 17, 2017

As you age, your metabolism slows down and as your responsibilities and stress levels increase, so does your abdominal fat. To reduce tummy fat, you have to consume a healthy diet and take in fewer calories than you burn on a daily basis. Aside from a healthy diet, getting the right kind of exercise is also essential to whittle away fat from your tummy.

Step up your cardiovascular exercise so your metabolism increases and you burn calories and fat. Get your heart rate up by brisk walking, running, swimming or biking. Switch between different types of cardiovascular exercise to keep your body challenged and to keep boredom at bay. Look into aerobics classes, workout DVDs and group sports. Perform cardiovascular exercise at least 45 minutes per day, three days a week.

Lift weights to increase your lean muscle tissue, which keeps your metabolism running long after your workout is done. Take a whole-body approach where you train all parts of the body. Use your own body weight, free weights or weightlifting machines for resistance. Keep yourself challenged by increasing the weights gradually as you get stronger over time. Train your arms and shoulders on Mondays, legs on Wednesdays and back and abdominals on Fridays.

Accelerate fat burn and the increase of muscle tissue by performing compound exercises that train multiple muscles at the same time as opposed to isolation exercises that only train one muscle. Include push-ups, squats, lunges, bench presses and dumbbell curls.

Take up yoga or meditation because they can help reduce your stress levels. Increased stress triggers the release of the stress hormone cortisol. The Natural Health Website for Women states that cortisol is associated with excess fat storage in the stomach area.

Consider doing a variety of stomach tightening exercises. Don't expect stomach exercises to burn stomach fat. Stomach exercises tone your abdominal muscles that are hidden underneath the fat. Once your tummy fat is gone, you will have toned muscles to show off. Include reverse crunches, crunches and twist-crunches. Train your abdominals on three non-consecutive days of the week

Cite this Article A tool to create a citation to reference this article Cite this Article

About the Author