Spot Toning

While we can’t remove stomach fat directly, we can work on getting a flat stomach by toning the muscles in the stomach area. The toning exercises below will help build the muscles in the belly area.

But as always, make sure to warm up for 5 to 10 minutes before you begin exercising. Warm ups that gradually build up to light cardio activity like jogging in place, walking, biking or jumping rope are the best.

Exercise A - Crunches
Get down on the floor - an exercise mat or carpeted area works well-. Lie on your back with your arms wrapped together across your chest, your knees bent a little and your feet flat on the floor. Slowly raise your head, shoulders and chest off the floor as you exhale, tightening your stomach muscles as you bend forward towards your hips. Pause. Then gently and slowly return to ALMOST the original position, inhaling as you do and being sure to keep your head just off the floor. Repeat.

If you are an intermediary or advanced toner, for a more intense workout place your hands behind or beside your head (making sure you don’t pull it) as you do this. For an even more intense workout, place your hands straight out over your head and pause for a couple seconds before inhaling.

Exercise B - Reverse Curls
Remain on the floor as before - it’s not time to work on the lower front and side abdominal muscles. Still on your back place your hands on the floor and have your knees bent towards your chest with hips off the floor. Continue to lift your hips, contracting the stomach muscles and bringing your hips further towards your chest. This exercise focuses on lifting the pelvis toward your rib cage using the abs without swinging the legs. Advanced toners can place their hands in the air leaving their elbows on the floor for increased intensity.

Exercise C - Intermission
This isn’t so much an exercise, as a short break. Return to the cardio activity you were doing at the end of your warm up, and continue doing that for 8 to 10 minutes.

Exercise D - Bike Pedals
Return to the mat or carpeted area, and do 20 to 30 imaginary bike pedal touches. In other words, lie on your back on the floor and place your hands behind your head. Lift your knees up to about a 45-degree angle from the floor, and slowly pedal an imaginary bike while touching your right elbow to your left knee and vice-versa, all the while breathing at a normal, natural pace. If you are at an intermediary or advanced level, you can make the angle of your legs near 180-degrees or straight (making sure not to lock the knees) for more intensive toning.

Exercise E - Finishing Cardio
Finish off with another 5 to 10 minutes of cardio activity.

For the best results, this toning workout should be done three to four times a week. Gradually work up your routine until the cardio portions last from 10 to 15 minutes each. Of course, add your other exercises for the upper and lower body areas for an all-over tone, and for the best results makes sure you are eacting a well-balanced diet.