How to Quickly Lose Male Stomach Weight

Successfully losing abdominal fat, or weight around the stomach, takes a combination of cardiovascular exercise and core training. The cardio burns calories to help you lose the weight and the core training strengthens the muscles of the abdominal area giving you a toned stomach. Bumping up the intensity of your cardio through interval training and including Pilates movements will help you get results more quickly.

Instructions

1

Choose a cardiovascular exercise that you enjoy most. Consider choosing a few different activities that you can alternate. Activities such as walking, running, a cross trainer at the gym or group cycling are all good choices.

2

Plan to exercise for 30 to 60 minutes each session, 6 days per week. Allow yourself one rest day to recuperate and gain strength.

3

Perform intervals with your cardiovascular activity. Warm up for 5 minutes and then alternate between 60 to 90 seconds of increased intensity and a period of recovery, repeat for the remainder of the session. Cool down for 3 to 5 minutes.

4

Perform a series of abdominal and lower back exercises three times per week with a rest day between workouts. Do 15 to 20 repetitions of each exercise and 1 to 3 sets. Consider exercises such as crunches, bicycles, reverse curls and back extensions. Keep movements slow and controlled.

5

Take a Pilates class or complete a video at home one to two days per week. Movements such as the plank, v-sits and bridge will help strengthen your abdominals in a different way than traditional crunches and sit ups.