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15 Best Exercises to Lose Belly Fat
Belly fat exercises are some of the most-searched workout regimes on the internet owing to the sticky and stubborn nature of fat on that part of the body. It is one of the major areas of concern for both men and women. To be able to show off a toned body and perfectly sculpted abs with the help of weight loss exercise regimes is often a dream for most people who like to stay fit. Fat accumulation in the mid-section of the body can make the clothes seem tighter and is also linked to several types of underlying conditions like type 2 diabetes, heart diseases, etc. Therefore, working hard and engaging in the perfect exercise for a flat belly can be good not only for the body but also for the overall health and mind.Also know about exercise for type 2 diabetes.
Table of Contents
One form of cardio exercise that can engage the whole body and also focus on particular groups of muscles in the whole set would be burpees. Effective for the core, chest, shoulders, triceps, and lats, with the help of explosive movements, can be added to the list of exercises to lose stomach fat too. Stand with your feet apart and lower your body towards a squat. Place your hands on the ground outside your feet and hop to push your feet back. Come down to a plank position and then jump with your feet just outside your hands and jump again as you come back to the starting position. Also know about diabetes yoga.
Leg In and Out
The perfect belly fat reduce exercise that will leave your abs sore would be this one. Sit on the floor with your abs contracted and lean backward. Tuck your chin in as you lean backward. Do not let your shoulders touch the floor (beginners can start by making a 45-degree angle between the back and the ground). Hold the position with your feet and calves parallel to the ground. Lift your upper body and draw your knees closer to the body to come back to the ‘in’ position.
Stand upright with your feet shoulder-width apart and slightly bent hips. Place your weight on the balls of your feet and place your hands next to your feet on the floor and powerfully kick backward simultaneously. Enter into the plank position keeping your shoulders, knees, and hips aligned. Jump powerfully again when your feet leave the ground and keep your body upright. This exercise to lose belly fat will work your entire body.
Overhead Medicine Ball Slams
To engage in a belly fat reduce exercise, you can try using a medicine ball. Try this out under the guidance of a trainer first. Stand with your feet hip-width apart with your knees bent slightly. Hold the medicine ball with both your hands overhead. Slam the ball on the ground in front of you with all your might as you engage your abs, glutes, and upper back. Catch the ball after one bounce and bring it back overhead. This is one of the most effective exercises to lose stomach fat.
If you are a beginner starting to work out and are aiming for belly fat-burning exercises, this can be one of the initial regimes in your plan. It targets the stomach muscles all around – obliques, quads, rectus abdominis, etc. Lay down and place your hands behind your head to support it as you lift it off the ground. Bend your legs as they make a perpendicular angle from your hips and bend your knees to keep them parallel to the ground. This exercise to lose belly fat will then require you to move your legs as if pedaling a bicycle in the air.
Half-Seated Reverse Crunch
To do this exercise, hold your feet out in front and grip the bench or the mat for extra support. Bring your knees close to your chest and then lower them again. Ensure that your heels do not touch the ground to be able to maintain the pressure on the abs. Engage your core muscles and move towards more repetitions for this weight loss exercise.
If you are a regular at the gym and want to incorporate belly fat exercises in your regime, a kettlebell could help. Stand with your feet shoulder-width apart and hold a kettlebell from its handle. Bend your knees slightly and push your hips back as you swing the weight between your legs. Stand up to contract the glutes and swing the kettlebell up to the height of your chest. Lock your elbows and keep the core tight as you return to the squat position as you begin your second rep of this exercise for flat belly.
Once you lay down on the mat, bend your knees as you lift your feet off the floor. Place your hands on the back of your head and lift your head too. Pull one of your knees inwards and bring the alternate elbow to touch the knee as you twist. Do the same with the other hand and feet. This exercise for flat belly will be most effective as you increase the reps. It is something that you can even do at the end of a routine.
A Russian twist is extremely effective as a core-building and belly fat reduce exercise. You can do this as a beginner and even increase the intensity of the workout if you wish. Press your feet to the floor with your knees bent. Twist sideways and keep your arms parallel to the floor as you reach down and tap it. Engage your abdominal and back muscles throughout for an overall weight loss exercise workout.
Running On an Incline
Have you ever heard that running and cardio can be treated as not only some of the best belly fat exercises but also suitable for overall body fat? Running on an incline, in particular, can help burn all the excess fat in the body while adding excess pressure on the upper abs region. It also engages the leg muscles and can help greatly to shed the extra kilos. Such belly fat-burning exercises can be highly helpful overall.
Are you up for intense exercise to lose belly fat? The jackknife crunch can help you do so. You can lie on a yoga mat flat on the ground and keep your legs out in front. At the same time, lift your head off the ground and raise your arms while also lifting your legs from the hips straight off the floor. Touch your fingers to your toes as you engage your core muscles.
For a holistic exercise that would burn ab-fat, heel touches can work your obliques. This exercise will require you to lie on the ground and bend your knees with your feet straight on the floor. Hold out your arms parallel to the ground with palms facing downward. Lift your upper body and touch your feet with your palms by tilting towards the side. These exercises to lose stomach fat can target your sides.
One of the best exercises in cardio that can also be considered a helpful set of belly fat-burning exercises is mountain climbers. With your palms touching the ground, elbows straight, and your body aligned into a plank position, tuck one of your knees closer to your chest. Push the foot back as you bring the alternate knee in. Do this repeatedly for 30 seconds, to begin with.
HIIT type of workout exercises to lose stomach fat can engage the whole body and can help fat burn holistically. This workout can be done once a week and the other days can target specific muscle groups. High-intensity cardio, aerobic dances, etc can come under this kind of regime. Also know about the anaerobic exercises list.
Plank and its variations work well for the entire body as it can tighten the muscles of the different parts. It can be done after every workout is over, towards the end. This weight loss exercise is recommended by most physical trainers as it uses your body weight to strengthen it.
Belly fat exercises need to be included at least twice a week in the workout regime as the stubbornness of this region of fat can be off-putting for many. A combination of these exercises can be used on the particular days you want to work on the visceral fat areas of the body. 30-40 minutes of these exercises with proper form and posture while increasing the repetitions slowly can give the best results.
Which exercise burns the most belly fat?
A combination of different belly fat-burning exercises can be opted for instead of only choosing one or two. Crunches and their variations, cardio, planks, etc can be done to work these muscles to the core
What are the 5 foods that burn belly fat?
Certain food groups can promote the fat-burning process more. Broccoli, yogurt, beans, red bell peppers, and almonds, are some of the recommended foods that help in combination with healthy exercise to lose belly fat. Also know about superfood for diabetes.
How long does it take to get a toned stomach?
A 1% loss of body fat per month is considered safe, therefore, it might take about 5-6 months to get a toned stomach and about 20-26 months for a set of 6-pack abs. With the right diet and regular exercise, this process can be enhanced
How often should I exercise to lose belly fat?
On average, exercising 5 out of 7 days would help in the overall fat reduction of the body. However, out of these, you can focus on the abs for 2 days.
This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.