Abdominal fat is the last area of fat storage that people tend to lose. Unfortunately, it is also the first place many people gain fat. It is important to eat well and do targeted exercises to help lose the abdominal fat, as fat in this area can increase the risk of the developing of a number of illnesses. Here are some target exercises that will help you to burn abdominal fat, and some dieting tips to help you lose weight overall.

Target Abdominal Exercises

1. The clam shell. Most people know how to do a basic crunch. This is a slightly more intense crunch and incorporates the legs. Lie on your back with your hands behind your head to support your neck. Your knees should be bent with your feet flat on the floor. Tightening your abdominal muscles, lift your should blades off of the floor as with a basic crunch. At the same time, you will bring your knees in to your core to give an intensified burn to your abdominal muscles. Repeat.
2. The hip roll. This exercise can really help you lose waist fat. Get into the same position as you would for a basic crunch, only keep your arms at your sides and close your legs. Contract your abdomen and keep your back straight. With your knees still bent and touching, lower the bottom half of your body to one side as far as you can. Breathe out, and come back to the starting position. Now lean your bottom half to the other side. Make sure that you keep your abdominal muscles contracted the entire time. Repeat.
3. The abdominal leg lift. For this exercise, start out flat on your back with your arms at our sides, but do not bend your knees. With your legs straight and together, contract your abdomen and lift your legs a few inches off of the floor, and hold the position for three seconds. Keeping your legs straight, slowly lower them down. Repeat. You can lose back fat doing this exercise as well.
4. The rotation. This exercise is done standing up. Your feet should be hips width apart and your hands should be behind your head. Hold your balance, and lift your right knee up and contract your abdomen as you touch your left elbow to your right knee. Go back to the starting position and then repeat the same motion on the other side. Repeat, alternating sides. Make sure that you focus on your abdomen.

Dieting Tips to Help You Lose Abdominal Fat

Eat the right kind of fat. Saturated fats are the types of fat that will raise your cholesterol and cause you to store abdominal fat. Monounsaturated fats are essential amino acids that will lower your cholesterol. The body burns monounsaturated fats much easier, and needs this kind of fat for hormone production and healthy hair skin and nails. Getting the proper amount of the right kind of fat will reduce the amount of body fat your store overall, and help you to lose abdominal fat.

Good sources of healthy fats are peanuts and peanut butter, flax seed oil, and extra virgin olive oil.

Eat more fruits and vegetables. The average American does not eat the right amount of fruits and vegetables. Fruits and vegetables contain vitamins, water, protein, and fiber that keep your body functioning healthy. Water and fiber also suppress appetite and increase the metabolism. Having fruits and vegetables instead of candy or meat will help you lose abdominal fat. Everyone should have at least 3-4 servings of fruits and vegetables per day.

Eating a healthy diet that includes monounsaturated fat and plenty of fruits and vegetables will help you to lose abdominal fat. Exercise you whole body to burn arm fat and leg fat, while you are at it. Be sure to try the target exercises to tone the abdominal muscles as well.

If you're really serious and want to lose your abdominal fat quickly then I recommend you read my free fat loss for idiots diet plan review.