Steady state cardio is any aerobic exercise that keeps your heart rate at a relatively stable level for at least 10 minutes.  This type of exercise will help burn calories and support your metabolism.  In general, it's recommended to get at least 150 minutes of aerobic activity each week (or 30 minutes five days a week).  Aim for a mix of moderate- and high-intensity activity.  This combination will burn calories from fat in addition to providing cardiovascular benefits.  A variety of activities can be considered moderate-intensity cardio including:  jogging/walking, running, biking, hiking, use the stair master or elliptical, swimming or dancing. Some studies even suggest up to 60 minutes of moderate-intensity cardio daily for the most effective reduction in stomach fat. Try to get in your cardio exercises in the morning before eating your first meal.  Exercising in this fasted state means your body will be using energy from its storage form — fat.  Try to include any type of cardio exercise in the morning.  Even a quick 20 – 30 minute walk can help your body use its excess fat stores for energy. Getting up earlier in the morning may be difficult.  Make it a priority and after a few weeks your body and mind will get used to getting up earlier. Make sure you go to bed earlier as well.  It's important to get adequate rest, so you may need to move up your bed time if you're planning on an AM workout. Although cardio is responsible for burning and reducing overall body fat, adding in some light strength training can help tone your stomach.  Include a variety of core strengthening and toning exercises.  When you've reduced the amount of stomach fat, toning your abdominal muscles will give you a more defined look. Try toning exercises like:  crunches, planks, bicycle crunches, or v-sits. Toning exercises will help strengthen muscles; however, it is not possible to "spot treat" this particular area. It is a myth that you can target where on your body you will lose fat, so doing abdominal exercises won't cause you to lose fat only around your waist.
قم بممارسة تمارين الكارديو بشكل منتظم. قم بممارسة الرياضة في الصباح. قم بممارسة تمارين البطن.