One of the best ways to lose tummy fat is with the right exercises. Patrick J. Bird, Ph.D. of the University of Florida answers questions about losing tummy fat below. He also offers great tummy reduction exercises.

Q. I am a 47-year-old woman and I am dieting to reduce my tummy fat. Is there any estimation of how many inches I can expect to lose from my waist and belly for each pound of fat I lose? Also, what are the best exercises to reduce my tummy?

A. With dieting you can expect to lose roughly 1 inch in waist circumference (and/or tummy fat) for each 6 to 8 pounds of body weight loss. If along with dieting you exercise, particularly by lifting weights, you expect to lose even more tummy per pound, although your actual body weight loss may be a little slower.

The reason for the slower weight loss with exercise is that the activity develops muscle, which is denser and about 20% heavier than the (tummy) fat. So, as you gain muscle and lose fat, you are exchanging a relatively heavy, dense substance for a lighter, puffier one. But the measuring tape will show a greater waist reduction for each pound lost since.

Don't expect, however, to regain that flat profile of youth. Age is conspiring against us. Over the years, body fat deposits tend to get redistributed. The fat directly under the skin decreases (one reason the skin begins to sag, and we feel the cold more as we get older). At the same time, the proportion of fat around the mid-section, hips and thighs (and especially the tummy) increases. Even aging marathon runners who may not have gained an ounce since their 20's, tend to develop at least a bit of a belly with age.

Tummy Reduction Exercises: There are no "spot reduction" exercises or diets that "melt away" fat from your waist or thighs or any other specific part of your body. Tummy fat, like other subcutaneous adipose tissue, rides on top of muscle. Fat provides energy for fuel, but fat does not play an active part in performing exercise. Muscles do the work that causes the movement. Also, for any specific exercise, fuel is drawn from deposits throughout the body, not just from the fat adjacent to the active muscles. Still, the following exercises will tighten-up your stomach muscles to help give you a trimmer look. And, of course, you will also burn some calories in the process.

Curl-up (sit-up). Start with your back really flat on the floor. You shouldn't be able to slide your hand between your lower back and the floor. Bend your knees. Now, while keeping your feet flat on floor, curl-up and try to touch your chest to thighs. (Curl-up means that your head leaves the floor first, followed by your shoulders and then your lower back.) This exercise is easiest with arms at the sides and more difficult with them across your chest or with your hands cupped over your ears. Don't, however, do curl-ups with your hands clasped behind your head. In this position, there is a tendency to jerk the head forward with the hands which can put too much pressure on the cervical spine and cause injury.

Diagonal curl-up. Same as above, but reach one hand or elbow toward the outside of the opposite knee during the movement. Alternate between curl-ups.

Bent Leg-raising. Same starting position as the curl-up, but with your arms at your side. (Remember, keep your lower back flat on the floor.) Bend your knees, and lift them to your chest, either together or alternately. Straight legged leg-raises are not recommended because the muscles that help lift and lower the weight of the extended legs are attached in such a way that they pull hard on the lower back during the process. This can hyper-extend and injure the back.

Diagonal leg-raising. Same as above, but reach one knee to the outside of the opposite side of the body during the lift. Alternate between leg-raises.

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Editor's Note:

Doing these exercises every day will help you reduce the amount of fat, not only in your tummy, but all over your body. These exercises and a good diet should put you well on your way to losing excess tummy fat and looking great!

For more information on losing belly fat, see: Lose Belly Fat...

In a hurry and need to fit into a smaller dress size right away? See: Lose Inches Overnight...