Advertisements proclaim that body fat spot reduction is possible. Yet, the body is unable to reduce fat accumulation within specific areas of the body. In order to lose body fat around the stomach area, a reduced calorie diet and daily exercises must both be performed. The best exercises to shrink the stomach are those that incorporate cardiovascular movements while still fatiguing the stomach muscles to develop larger and more defined abdominals.
High-Intensity Interval Training
The first step to reduce the amount of fat around the abdominals is to utilize these stored fat cells as energy. While weight training develops muscles that use fat cells for energy, cardiovascular exercises burn a higher percentage of body fat within a single exercise.
High intensity interval training, or HIIT, burns fat cells throughout the exercise; however, the body must continually use energy to recover from such an intense exercise session. This post-workout use of energy is known as EPOC, or Excess Post-Exercise Oxygen Consumption. According to The New York Times, HIIT enhances the body's endurance level as well as its ability to burn fat.
The following is an example of a HIIT exercise routine. This exercise can be performed with practically any type of cardiovascular activity, which includes running, bicycling, swimming and even jumping jacks. The intensity of a workout is based on a scale from 1 to 10, with 1 being the lowest intensity and 10 being the highest.
Minutes 0 -- 5:
Warm-up phase. Spend the first 5 minutes of the workout warming up the entire body. Lightly jog or peddle to increase the blood flow throughout the body. Intensity level 1 out of 10.
Minutes 6 -- 8:
During this phase, increase your movements to bring the intensity to a level 4 out of 10.
Minutes 9 -- 10:
Rest phase. Slow your pace to bring the intensity down to a level 2 out of 10.
Minutes 11 -- 13:
Increase your energy output to bring the intensity level to 7 out of 10.
Minutes 14 -- 15:
Rest Phase. Slow the pace to lower the intensity to a 3 out of 10.
Minutes 16 -- 18:
Dramatically enhance your energy output to bring the intensity level to 8 out of 10.
Minutes 19 -- 20:
Lower the intensity level to 5 out of 10 during this rest phase.
Minutes 21 -- 23:
Increase the intensity of your movements to bring the intensity level to 9 out of 10.
Minutes 24 -- 30:
Cool-down phase. Use this time to gradually lower your heart rate and cool down your muscles.
Weighted Abdominal Training
The abdominals are like every other muscle group within the body. The more you train these muscles, the more defined they become. While removing the layer of fat above the abdominals is required to have visible abs, training the abdominals with weights will help develop a strong and defined stomach.
Weighted abdominal training can be performed in the gym or at home with the use of machines or dumbbells. If using dumbbells, beginners should choose a total weight of 5 pounds until they've developed stronger abdominals. Advanced fitness level users will want to start with 10 pounds to measure their strength.
To perform a weighted abdominal exercise with dumbbells, choose a proper weight and lower yourself to the floor. Place your feet firmly on the ground in front of you and bring the dumbbell up to your chest, holding onto the single weight with both hands. Carefully position the weight on your chest and engage the abdominals by performing a standard crunch motion. Slowly raise your chest toward the ceiling and then lower back toward the floor.
