Work on a midsection miracle: Say goodbye to belly fat

Have you been doing sit-ups and crunches but still can't get a six-pack?

Turns out, while those exercises are building abdominal muscles, they aren't burning the fat on top of them. So burning belly fat is what you need to focus on.

"Genes determine where you lose fat when you exercise," says Dr. Carla Wolper, research faculty, New York Obesity Nutrition Research Center, St. Luke's-Roosevelt Hospital Center in NYC. "People think when they do sit-ups they're using the fat in that area. That's not necessarily true."

If they want their stomach to look flatter, people can do the exercises that make their abdominal muscles stronger, but they will still have fat on top of the muscle, Wolper says. More fat is actually burned through aerobic exercises.

"The ideal thing is to do both and cut some calories," Wolper says. "There is no exercise that causes the belly to burn more fat than any part of the body. The idea is to tweak your diet. Cut down on your fat. Try to wean yourself down from soda to diet soda or club soda with a piece of lemon in it. Some people just need to cut their portions. That's the easiest way to lose weight and most people don't do it. Losing belly fat is the same as losing fat. It means burning calories. You have to make new habits and keep them."

Women with rising estrogen levels who are in their mid 30s or older may also be faced with an additional challenge, says Dr. C.W. Randolph of Jacksonville Beach, Fla., co-author with Genie James of "From Belly Fat To Belly Flat."

"Too much estrogen in a woman's system sets the stage for weight gain, particularly around the belly, butt and thighs. Worse, body fat actually produces more estrogen so women get caught in a double whammy," Randolph says.

Randolph takes a three-pronged approach to combating belly fat:

1. Balance your hormones

Partner with a knowledgeable medical professional trained to analyze blood or saliva tests of your hormone levels, diagnose deficiencies and replace what your body is missing with safe, natural bioidentical hormone replacement therapies.

2. Eat a diet full of belly-blaster foods

Cruciferous veggies (broccoli cauliflower, greens), citrus fruits, whole grains and flax seed, flaxseed oil and sesame seeds.

3. De-stress and exercise

Try to commit 10 to 15 minutes a day to meditate, pray, visualize ... and always picture your svelte-self doing the activities, living the life you want. Exercise 30 to 45 minutes at minimum of five days week.

For aerobic exercise, Randolph suggests "anything cardio, but be sure to shake it up."

"Doing the same exercises all the time allows your muscles to adapt so they burn fewer and fewer calories. Get yourself a 'toy box' of different activities that you enjoy and stretch you to the next level of fitness: running, tennis, Zumba, rock climbing, swim, etc.," Randolph says.

And keep this in mind: "Women who do active cardio activities five or more times per week have been found to have significantly less issues with prolonged estrogen dominance," Randolph says.

Work it out

To strengthen abdominal muscles, Tanya Becker of Hoboken, N.J., and co-author of "The Physique 57 Solution" (Grand Central Life & Style, 2012) suggests the following two abdominal exercises:

Rockette

Works: Abs with emphasis on obliques

Reps: 20 to 30

Set-Up and Execution: Lie on your back and bring your legs straight up to the ceiling over your hips. Lace your hands behind your head and curl your head, neck and shoulders off the floor. Lower your right leg halfway down towards the floor and draw your right shoulder towards your left knee, twisting the upper body. Continue to alternate your legs and shoulders (opposite shoulder to incoming knee) while keeping your elbows wide, neck relaxed and twisting from your ribs.

Benefits: Cinches waistline; strengthens the core; increases flexibility

Superwoman

Prop: Playground Ball

Works: Abs

Reps: 30 to 60

Set-Up and Execution: Set-up: From a seated position place a cushion behind your lower back and lower your torso down keeping your head, neck and shoulders off the cushion. Place your feet on the ball in front of you. Start with your arms by your sides and your legs pulled in. Extend your arms and legs as you push the ball away from your body. Bring everything back to the starting position. Repeat. Remember to keep your navel pulled down while doing this exercise.

Benefits: Strengthens the core