Reduction Exercises for Excess Abdominal Fat

No amount of crunches, planks, twists and leg lifts will free abs that are immersed in layers of fat. The only way to do that is to burn more calories than you consume. Once you have committed to a proven weight-loss and exercise program, start some specific exercises to accelerate your progress while demonstrating that the days are numbered for your pot belly and love handles.

Knees to the Floor

Lie on your back, with both feet on the floor and arms extended from your body at 90 degrees. Inhale deeply. As you exhale, roll left and bring your right knee near the floor. Hold this position for a few seconds to maintain tension in your abdominals, then return to the starting position. Relax. Duplicate the maneuver to the right side of your body. Follow with the repetitions desired.

Leg and Upper-Body Lift

Lie on your back, with your knees bent and your feet flat on the floor. Place your hands behind your head. Inhale deeply, then bring your knees up and toward your chest as you lift your upper body to a 30-degree angle with the floor. This position contracts and tightens the upper and lower abdominal muscles. Hold it for 3 to 5 seconds, then exhale as you return to the original position. Relax. Follow with the number of repetitions desired.

Gentle Head Curl

Lie on your back with arms at your sides. With no assistance from your hands, curl your head forward while tightening your abdominal muscles. Hold for a few seconds, then return to original position. Repeat. Once you are familiar with head curls, place your hands to the sides of your head when curling forward. Follow with the desired number of repetitions.

Ab Pressures

Begin on your knees, with your heels up. Move your head toward the floor, and feel the pressure it brings to your abdominals. Hold for 30 seconds, then return to the starting position. Do 10 repetitions. This exercise also can be done with your buttocks resting on your heels.

About this Author

Gary Ronberg has been writing professionally for more than 35 years. A journalism graduate of Michigan State University, he’s been a staff writer for Sports Illustrated, The Philadelphia Inquirer and St. Louis Post-Dispatch. He’s the author five books and a contributor to a wide range of publications, websites and major corporations.