Exercise reduces fat, contributing to a smaller stomach.
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The best approach for you to slenderize their waistline is a healthy diet, 150 minutes of cardio and two strength training sessions each week. Including abdominal exercises in strength training sessions will tone the stomach muscles, which will become visible after overall weight loss occurs. A strong core contributes to good posture and eases the challenge of standing for extended periods of time. In addition, becoming physically fit can make daily tasks, such as showering or carrying objects, easier for older adults. You should consult with your physician before starting an exercise program.
Embrace the Burn
Burning calories and expending more than you consume is the only way to lose weight. Mowing the lawn, climbing stairs or going on a walk with friends are all examples of cardio exercises that contribute to weight loss, including the stomach area. The treadmill, elliptical and recumbent bike are all cardio machines available at most gyms. The rowing machine is a good option if you want to challenge your midsection while doing your cardio. Water aerobics and swimming are non-weight bearing cardio workouts that don't strain the joints, making them a good option if you have joint problems or arthritis. Complete at least 10 minutes of cardio exercise during a session to ensure benefits and contribute to your weekly goal of 150 minutes.
Make a Bridge
The bridge is an abdominal exercise that strengthens the glutes, lower back and stomach muscles. Lie on your back, bend your legs and place your feet on the floor, directly under your knees. Tighten your abdominal muscles and rest your arms on the floor, next to your hips. Push through your heels and lift your hips and lower back off the floor. Align your knees, hips and shoulders. Squeeze your glutes and hold this position for 20 to 60 seconds.
Twist and Turn
Trunk rotations tone the abs while strengthening the arms. Hold a light weight with both hands. Stand up straight, bend your knees and position your feet shoulder-width apart. Lift the weight in front of your waist, straighten your arms, then slightly bend your elbows. Tighten your stomach muscles. Twist your torso and rotate your trunk and arms to your right. Do this without moving your hips or lowering your arms. Twist back to the center, pause, then rotate to your left to complete your first repetition. Complete eight to 10 reps, stopping when your stomach and arms fatigue.
Tighten Your Abs
Pelvic tilts tighten and tone the abdominal muscles. Lie on your back, bend your legs and place your feet on the floor, under your knees. Squeeze your stomach muscles. Throughout the exercise, imagine that you are trying to balance a grape in your belly button. This will help you maintain the contraction. Simultaneously, push your lower back against the floor and slightly lift your hips off the floor. Hold for six to 10 seconds, then release. Complete eight to 10 repetitions.