How to Reduce Belly Fat by Exercises

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

1. Burpees

This exercise works your heart, as well as your chest, shoulders, lats, triceps, and quads. Burpees can also get the 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 backwards 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

Peoples likes this moving plank movement because it works the heart as well as a variety of other body muscles, similar to burpees.
 
How to do mountain climbers:Put your wrists directly under your shoulders in a high-plank stance. Draw your belly button in toward your spine and keep your heart close. Bring your right knee to your chest and then return to plank position. Then, drive your left knee toward your chest and return it to its original position. Alternate sides as needed.

3. Turkish Get-Up

The Turkish-getup is a 200-year-old total-body workout that includes the use of a kettlebell, and it’s one of celebrity trainer Ramona Braganza’s favourites. Despite its complexity, she claims that the total-body conditioning step is extremely successful in reducing belly fat.
 
How to do a Turkish get-up: Lie on your side in a foetal position, holding one kettlebell by the handle with both hands. Roll onto your back and raise the kettlebell with both hands toward the ceiling until the weight is steady on one loaded side. With your palm facing down, bend your free arm and leg to a 45-degree angle. To firmly grip the concrete, bring the heel of the loaded side closer to your butt.
 
Punch the kettlebell up with the loaded arm while keeping your foot on the floor and rolling onto your free forearm. With the supporting hand, don’t shrug your shoulder toward your ear. Make sure your chest is wide open. Raise yourself to a sitting position by straightening your elbow on the ground. Carry the front leg all the way to the back. Your back leg’s shin should be perpendicular to your front leg’s shin to protect your knees.
 
Arrange your arms in the following order: wrist over elbow, shoulder over elbow over wrist. Lift your torso and bring your upper body to a standing position. Swivel your back knee so that your back shin and front shin are parallel. Take a deep breath and stand up by gripping the floor with your back toes.

4. Medicine Ball Burpees

Phelps recommends adding a medicine ball to your burpee to increase the strength and improve your metabolism, all while sculpting a sleek display of six-pack abs.
 
How to do medicine ball burpees: Keep a medicine ball in both hands when standing with your feet shoulder-distance apart. Extend the ball overhead, then slam it as hard as you can on the court, hunching over and sitting your ass back as you do so. Bend your knees while you hinge over. Return to a high-plank position by placing your hands on the ground outside of your feet. Maintain a straight line with your body. Then, when squatting, hop your feet back onto the outsides of your hands. Pick up the ball and press it overhead while standing upright and stretching the body.

5. Sprawls

The sprawl is a full-body exercise that works as many muscles as possible and burns calories while shaping and toning your upper and lower body, especially your abs. “It brings the typical burpee to the next stage by making you touch your chest to the deck, then push-up to plank while continuing the move,” Braganza explains.
 
How to do a sprawl: Squat down and put your hands on the ground while standing with your feet shoulder-distance apart. Return to a plank position and lower your body to the ground. Push yourself to a plank, then squat with your feet outside of your hands. Get back on your feet. That counts as one rep. “Add a hop between each sprawl if you want to burn even more calories,” Braganza adds.

6. Side-to-Side Medicine Ball Slams

“Medicine ball slams are a complex, explosive, and highly metabolic exercise that doesn’t just target one muscle group,” says Chris DiVecchio, owner of Premier Body & Mind. The obliques, hamstrings, quadriceps, biceps, and shoulders are the main movers of this exercise on the floor. “However, as time passes and exhaustion sets in, nearly every other muscle in the body can become involved as a secondary mover in one way or another, making this a complete gut blaster,” he continues. When compared to overhead slams, side-to-side ball slams feature more oblique ab function.
 
How to do lateral medicine ball slams: With the medicine ball on one foot, stand with your feet about shoulder-width apart. Pick up the ball and slam it a few inches away from your pinky toe while rotating your frame. To catch the ball on one bounce, pivot your feet and bend your back knee as you come into a split squat stance. Switch sides halfway through. As you carry the ball overhead and to the right, make sure your centre is secure.

7. Overhead Medicine Ball Slams

As you work against gravity, overhead medicine ball slams reinforce your heart. This exercise also measures your stamina because each time you pick up the ball and carry it overhead, your heart rate increases. Be sure to use a heavily weighted ball for this exercise to get the most out of it.
 

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

According to DiVecchio, the Russian twist is a core exercise that increases oblique strength and definition. The motion involves moving your body from side to side while maintaining a sit-up position with your feet off the ground, which is usually done with a medicine ball or plate.
 

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

You already know that cardio sessions are important for burning the layer of fat that sits on top of your abdominal muscles. Even if you’re trying to lose weight, Adam Sanford, founder of Adam Sanford Fitness in New York City, says it’s always vital to work those abs. His go-to step for doing so? On a BOSU ball, holding a plank.
 
Since the BOSU checks your balance, it’s more difficult than a standard plank with your hands on the floor, according to Sanford. “Your abs, obliques, and deep transverse abdominal muscles are stimulated as your body attempts to regain control when your balance is challenged,” he says. Strengthening your core muscles will also help you lose more calories and fat by increasing your metabolism.
 
How to do BOSU ball planks: Keep the edges of the flat surface with both hands, about shoulder-distance apart, after flipping a BOSU ball on its rubber side. Hold the plank position for 30 to 45 seconds, gradually increasing the time as the strength improves.

10. Running On an Incline

According to Jill Penfold, a Los Angeles-based personal trainer, running on an incline rather than a flat surface will increase overall calorie burn by as much as 50%. Start by walking for five to ten minutes, whether you’re outside on a hill or in the gym on an inclined treadmill, suggests Penfold. “As you pick up your speed, your heart rate should rise very quickly,” she says.
 
Try this treadmill workout:Five to ten minutes of incline walking or jogging Continue jogging for another five to ten minutes, then speed up the pace and begin running. “This doesn’t have to be a sprint,” Penfold says, “but you should be working hard enough that you can’t hold a conversation.” Spend five minutes running, then ease back into a jogging pace. For 30 to 45 minutes, alternate five to ten minutes of jogging and five to ten minutes of running.

11. Rowing Machine

Even if you don’t have access to open water, you can incorporate this fat-burning aerobic exercise into your gym routine. A rowing machine not only raises your heart rate, which helps you lose calories and fat, but it also works muscles in your legs, core, arms, shoulders, and back, according to Penfold.
 
Try this 4-minute rowing circuit: Start by rowing for 20 seconds and then resting for 10 seconds. Take a look at how far you went in that time. (When you rest, don’t get off the rowing machine or even let go of the handle, advises Penfold.) Rep this process eight times, attempting to improve your distance each time. When you’ve completed this four-minute circuit, row a swift 500 metres and record your time. “During your next rowing session, you’ll want to equal or exceed that number,” says Penfold.

12. HIIT 

Although steady-state cardio sessions were once thought to be the most efficient for burning fat, we now know that quick, intense bursts of fast-paced cardio are much more effective. Intervals that vary between exercises that work various muscle groups are recommended by Hope Pedraza, an ACSM personal trainer and the founder of inBalance, a San Antonio-based fitness and wellness studio.
 
Try this HIIT workout: Spend 30 seconds after a 10-minute warm-up doing as many squats, push-ups, kettlebell swings, or single-arm rows as you can. After 30 seconds of rest, move to a new exercise for another 30 seconds. Repeat for a total of ten rounds. Choose some of your favourite exercises, but make sure to rotate between exercises that target various muscle groups to allow some muscles to heal while others are worked.

13. Strength Training

If you’ve been lifting moderately heavy weights but still want to lose belly fat, Tyler Spraul, CSCS, a licenced 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.

14. Walking

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.

15. Yoga

Although getting your Om on won’t burn as many calories as a hilly run or lifting weights, it will help you develop muscle and endurance, both of which are essential for boosting your metabolism. Plank, chair, Chaturanga, and wheel are some of the most calorie-burning yoga poses. Are you new to yoga and don’t know where to begin? Learn more about the various forms of yoga to find the one that better fits your fitness goals.

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 

1: Take a seat on a mat. Place your palms flat on the mat and your hands behind you. Lean back a little and lift your legs off the floor. This is where you’ll begin.
2: Both of your legs should be tucked in. Bring your upper body close to your knees at the same time.
3: Return to your starting spot. Perform two sets of 20 reps.
 
What Not To Do – Do not place your hands too wide apart at the back.

18. Scissor Kicks

How To Do

1: On a pad, lie down. Put your palms behind your hips.
2: Off the floor, raise your head, upper back, and legs. This is where you’ll begin.
3: Your left leg should be lowered. Raise your left leg and drop your right leg just before it hits the floor.
4: To complete one package, repeat this procedure 12 times. Perform three sets of 12 reps. Before going on to the next exercise, take a 20-second break.
 
What Not To Do – Do not do this exercise quickly or hold your breath while doing it.

19. Crunches

How To Do

1: Place your feet on the floor and lie down on a mat with your knees flexed.
2: At the back of each ear, place a thumb. With the rest of your fingers, hold the back of your head. Lift your head from the ground. This is where you’ll begin.
3: Curl up and try to hit your knees with your head to start the movement.
4: Return to your starting spot.
5: Be sure to inhale as you curl up and exhale as you descend. Perform two sets of 12 reps.
 
What Not To Do – Do not tuck your chin in.

20. Bicycle Crunches

How To Do

1: Lie down on a mat with your legs flexed and your feet lifted off the ground.
2: At the back of each ear, place a thumb. With the rest of your fingers, hold the back of your head. Lift your head from the ground. This is where you’ll begin.
3: Extend your left leg straight and push it down. Curl up and twist to the right at the same time. Try to bring your right knee up to your left elbow.
4: Return your left leg to the flexed position by curling back down.
5: Carry on for the other leg in the same manner. Perform two sets of 12 reps. Before moving on to the next exercise, take a 10-second break.
 
What Not To Do –Do not hasten to complete the sets, and do not tuck your chin in.

21. Half Seated Reverse Crunch

How To Do 

1: Place your feet flat on the floor and sit on a mat with your knees flexed. Lean back and lean on your elbows for support. This is where you’ll begin.
2: Lift both legs off the floor and bring your knees to your nose’s level.
3: Bring your legs back to the starting point slowly. Perform three sets of 15 reps.

 

What Not To Do – Do not scrunch your shoulders or curve your lower back too much.

22. Sit-ups

How To Do

1: Lie down on a mat with your legs flexed and your feet resting on the mat. Place your hands at the back of your head and engage your heart. Look up at the ceiling by lifting your head and shoulders off the floor. This is where you’ll begin.
2: Lift your body off the floor and into a sitting position using your core power.
3: Slowly return to the starting spot. Perform two sets of 12 reps.
 
What Not To Do – Make sure you don’t mix up sit-ups and crunches. To do sit-ups, you must literally sit up and return to the starting spot. When sitting up, keep your elbows apart.

23. Heel Touch

How To Do

1: On a pad, lie down. Keep your legs flexed and flat, with your feet wider than shoulder width apart. Maintain a neutral posture with your hands at your sides, a raised chin, relaxed shoulders, and a strong heart.
2: Bend sideways and reach out with your right hand to touch your right heel.
3: Bend to the other side and reach out with your left hand to touch your left heel.
4: To complete one set, complete 20 of these exercises. Perform three sets of 20 reps. Before going on to the next exercise, take a 20-second break.
 
What Not To Do –Do not place your feet too close to your hips.

24. Jackknife Crunch

How To Do
1: On a pad, lie down. Raise your arms above your head. This is where you’ll begin.
2: Raise your upper body while keeping your back and neck in the same line. Pick both of your feet off the floor at the same time.
3: Try putting your hands on your knees.
Return to your original starting spot. Perform three sets of 12 reps.
 
What Not To Do – Do not rest your head on the floor completely between repetitions.

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 way 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 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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