What exercises can I do to get rid of my pot belly?


Quick Answer

The best exercises to get rid of a pot belly are aerobic exercises, especially when combined with high intensity interval training. Weight lifting is also useful because it builds muscle mass, and increasing muscle mass boosts resting metabolic rate. It's impossible to reduce fat in a specific area of the body, so when fat loss occurs it happens throughout the body.

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Full Answer

High intensity interval training is aerobic exercise that alternates between a high intensity and a moderate intensity. It burns more fat than aerobic exercise done at a consistent, moderate pace because it raises the metabolism for several hours after the workout.

Interval training can be done with any type of aerobic exercise, such as running, swimming or jumping rope. One recommended eight week program is a pattern of 15 seconds of high intensity exercise, followed by 60 seconds of low intensity exercise repeated 11 times for the first two weeks. For weeks three and four, do the same pattern except with 30 seconds of exercise at a high intensity. For weeks five and six, lower the low intensity exercise time to 30 seconds, and complete the pattern 12 times. For weeks seven and eight, lower the low intensity exercise time to 15 seconds, and repeat the pattern 26 times. The low intensity exercise can be substituted for a rest period if necessary.

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