How to Reduce Belly Fat by Exercises
Walking may not be the hardest form of exercise, but it is an effective way to get in shape and burn fat. While you can’t lose fat, walking can help reduce total fat (including belly fat), which is one of the most dangerous types of fat that is easy to lose.
Here are the 21+ Easy Exercises To Reduce Belly Fat
This exercise works your heart, as well as your chest, shoulders, lats, triceps, and quads. Burpees can also get heart pounding because they require explosive plyometric movement.
How to do burpees: In a low squat, stand with your feet shoulder-distance apart and lower your body toward the ground by sending your hips back. Then, with your hands just outside of your knees, jump backward until your chest touches the concrete. Lift your body into a plank by pressing your hands against the concrete, then hop your feet just outside of your hands. Jump explosively into the air with your arms overhead, your weight in your boots.
2. Mountain Climbers
3. Turkish Get-Up
4. Medicine Ball Burpees
6. Side-to-Side Medicine Ball Slams
7. Overhead Medicine Ball Slams
How to do overhead medicine ball slams: Keep a medicine ball in both hands when standing upright with your feet hip-width apart. Completely stretch your body by reaching both arms overhead. The ball should be slammed forward and down into the deck. When you slam, extend your arms toward the deck, and don’t be afraid to hinge over with your knees bent. Squat down to pick up the ball, then stand up.
8. Russian Twists
How to do Russian twists: Sit tall on the concrete, knees bent and feet raised off the ground. With your hands at chest height, hold a medicine ball. Lean back with a long, tall neck, your torso at a 45-degree angle, and your arms a few inches from your chest. Turn your torso right, pause, and squeeze your right oblique muscles, then turn your torso left, pause, and squeeze your left oblique muscles. Your ribs, not your muscles, should be the source of movement.
9. BOSU Ball Planks
10. Running On an Incline
11. Rowing Machine
13. Strength Training
If you’ve been lifting moderately heavy weights but still want to lose belly fat, Tyler Spraul, CSCS, a licensed strength, and conditioning coach and the head trainer at Exercise.com, says it’s time to up the intensity by using heavier weights and cutting back on rest time between reps. “When you lift a lot of weight, you’ll have more of an afterburn effect. And after you leave the gym, your body tends to burn calories “Spraul explains. Just make sure your technique doesn’t deteriorate when you gain weight, as this can lead to injury. This 15-minute total-body workout is a great place to start if you’re new to strength training.
That’s right, you read that correctly. According to Sahmura Gonzalez, a New York City-based personal trainer, simply walking will help you lose belly fat.
“It can seem easy, but 45 to 60 minutes of brisk walking every day will help your metabolism tremendously,” Gonzalez says. “Plus, it prevents you from overtraining, which can lead to an increase in cortisol levels, a stress hormone linked to belly fat.”
According to Gonzalez, if your walking routine helps you unwind after a stressful day or work through feelings that would otherwise stress you out, it’s possible that it’ll help you lower cortisol levels, which will help keep belly fat at bay. Brisk walking is also a good way to lose weight, particularly the belly fat that hides your abdominal muscles. “One pound of fat loss per week can be achieved with one hour of fast walking per day,” Gonzalez says.
16. Lying Leg Raises
How To Do
1: On a pad, lie down. Place your palms flat on the floor and your thumbs under your hips. Lift your feet a little off the floor, gaze up at the ceiling, and engage your heart. This is where you’ll begin.
2: Lift both legs to 90 degrees and then slowly lower them.
3: Lift your legs just before you hit the floor. Perform three sets of 15 reps.
What Not To Do – To raise your legs, do not position your feet completely on the floor or force your hips up with your hands.
17. Leg In And Out
How To Do
18. Scissor Kicks
How To Do
How To Do
20. Bicycle Crunches (reduce belly fat by exercises)
How To Do
21. Half Seated Reverse Crunch
How To Do
What Not To Do – Do not scrunch your shoulders or curve your lower back too much.
How To Do
23. Heel Touch
How To Do
24. Jackknife Crunch
Questions And Answers 😎
Q: What exercise burns the most belly fat at home?
Ans: (Crunches) Lack of exercise is the most effective way to burn belly fat. Crunches are top-notch when it comes to fat-burning exercises. You can start by bending your knees and keeping your feet flat on the ground.
Q: Does drinking water help you lose weight?
Ans: Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories, and can even suppress your appetite if eaten before meals. The benefits are even greater when you replace sugary drinks with water.
Q: Does lemon reduce belly fat?
Ans: Lemon water can be very effective for those who are trying to shed a few pounds. Drinking hot lemon water first thing in the morning will magically eliminate all your fat.
Q: Does warm water reduce belly fat?
Ans: Warm water with lemons in the morning is one of the most used and highly effective ways to get rid of belly fat. All you need is warm water, a few drops of lemon, and if you want, you can add a pinch of salt. You even add a teaspoon of honey.
Q: How can I reduce my thigh fat?
Ans: Increase resistance training. Participating in total body, muscle-strengthening activities at least two days a week can help you burn calories, reduce fat intake and strengthen your thighs. Include lower body exercises such as lunges, wall-mounted inner / outer thigh lifts, and step by step with your body weight.
Q: What is a natural belly fat burner?
Ans: These include caffeine, green tea extract, protein supplements, soluble fiber supplements, and yohimbine. Of these, caffeine, green tea juice, and protein supplements will be the most effective in helping you burn fat.
Q: Are bananas bad if you are trying to lose weight?
Ans: Like most fruits, bananas are not a source of fat or protein, only carbohydrates. When compared to other fruits, such as berries, bananas are high in energy (calories), which gives them a bad reputation for not being “good” for weight loss.
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