What are the most effective forms of belly fat exercises?
If you’re struggling with belly fat, then you’ve probably asked yourself this question too. Belly fat is a type of harmful fat deposits around the stomach area.
You can easily determine if you have belly fat using a tape measure. Anything above 35-inches for women and 40-inches for men is considered belly fat.
Even though this type of fat is very harmful, with the right belly fat exercises and diet, you can easily lose it all and flatten your stomach.
However, it is important to understand the right type of belly fat exercises you should consider. Forget about the spot reduction belly fat exercises as they simply don’t work.
The best type of belly fat exercises are those that target your core muscles will also working other muscles in your body. This is because you can’t just lose belly fat, you have to lose fat all over your body too.
In this article, we show you the best belly fat exercises that will help you burn fat. In addition, we show you how to get the most out of your belly fat exercises and the lifestyle changes you need to make.
- 1 11 best belly fat exercises to do
- 1.1 1. Burpees
- 1.2 2. Kettlebell swing
- 1.3 3. Mountain climbers
- 1.4 4. Turkish get-up
- 1.5 5. Bicycle crunches
- 1.6 6. Medicine ball
- 1.7 7. Plank
- 1.8 8. HIIT
- 1.9 9. Strength training
- 1.10 10. Rowing machine
- 1.11 11. Running at an incline
- 1.12 12 Walking
- 1.13 Tips to get the most of your belly fat exercises
- 1.14 5. Make your exercise routine effective
- 1.15 Changes you must make in addition to belly fat exercises
- 2 Conclusion
11 best belly fat exercises to do
Burpees are among the most effective belly fat exercises. If you have to do one exercise to lose belly fat for the rest of your life, do a burpee. This is because this no-equipment needed exercise is a full-body calorie-burning workout.
It works out all your muscles from your head to your toe.
It is especially effective as a weight loss exercise as it burns fat fast and helps you build muscle. At the same time, you are strengthening your core, shoulders, chest, quads, and triceps.
To make this exercise effective, you must have the right posture and form. Think of it as a four-point move.
You start in a standing position, then drop down to a plank position, come back to a squat and then jump up and repeat the process. If you’re finding it hard to get started think of it as a two-part exercise.
Squat thrust and then squat jump. Once you have the right form in place, repeat
2. Kettlebell swing
For belly fat exercises, the kettlebell swing is an effective fat burning workout that you can use to blast belly fat. As you swing the kettlebell you’re working your glutes, thighs, and arms but also strengthening your core.
Once you lift the kettlebell up, you need to tighten your abs muscles to support the extra weight.
The key to fat burning with the kettlebell swing is to engage the right muscles, you don’t want to overly rely on your upper body to move the weight back and forth.
Start with the kettlebell in front of you with your feet shoulder-width apart.
Bend slightly and pull the kettlebell back between your legs to create momentum. With your hips pushed forward and back strengthened, bring the kettlebell up to shoulder height and then back down.
3. Mountain climbers
If you’ve ever gone hiking before, you know just how much of fat-burning exercise climbing a mountain can be.
That’s the concept behind mountain climbers. But to save time, the mountain, in this case, is your floor., sounds simple but if done right, it can be one of your best belly fat exercises.
Mountain climbers are full-body workouts with the added benefit of doubling as belly fat exercises.
You’re using your arms, chest, and shoulders to stabilize your upper body while your core muscles have to work overtime to support the rest of your body.
Start off in a plank position and bring your right knee to your chest and back as you alternate between your legs. You want to do it fast such that you are almost running against the floor and your heart rate is up.
To make this one of your best belly fat exercises, consider doing it in intervals, do as many repetitions as you can for 20-seconds then rest for 10-seconds.
Repeat this cycle for 4-minutes, you will feel the belly fat melt away.
4. Turkish get-up
if you’re probably never attempted Turkish get-ups these belly fat exercises, look complicated at best.
You basically transition from lying on the floor to a kneeling position and finally to a standing position all while holding a kettlebell. Yes, it provides you with a complete body workout that’s sure to burn fat fast.
5. Bicycle crunches
Even though most belly fat exercises, the faster you go the more calories you burn, the bicycle crunch is actually the opposite.
As the exercise is very challenging and requires your abs muscles to work overtime to support your weight, you want to take it slow and steady.
Bicycle crunches sculpt your abs from all angles as the moves alternate between right and left. To get started, lie on a flat surface and interlock your fingers and place them behind your head.
Bring your legs up to a tabletop position, lift your head such that your shoulder blades are off the ground. You want to bring your right elbow to your left knee and vice versa.
Lead with your shoulder and not your elbows.
For beginners, these types of belly fat exercises often seem too challenging. To make it easier start without raising your legs and just focus on the upper body movements.
6. Medicine ball
Medicine ball exercises are the perfect form of belly fat exercises to use when you want to boost your metabolism and burn some serious belly fat.
With medicine balls, there are so many variations you can use as belly fat exercises
Start with the medicine ball slam that will require you to use your core muscles to perform these explosive movements. Your not only relying on your core for support but also working out all muscles from neck to hip for coordination
Next, challenge yourself to a medicine ball burpees, these will make your belly fat exercises more challenging allowing your body to burn extra calories just to support you.
If that’s not enough, consider side to side slams with your medicine ball.
As your core is your power center, this side to side movements allows you to strengthen your core and engage all your ab muscles.
Planks are probably the most popular of all belly fat exercises and it’s for good reason.
This easy workout when done correctly even for 1-minute can seem like 30-minutes of hard work. What makes planks effective as belly fat exercises are that they work out all your core muscles.
Your hands and legs are helping you balance but you have to use your core muscles to support the weight of your entire body. To make it an effective weight loss exercise consider doing different variations of the plank exercise.
Start with the classic plank and then proceed to raised leg plank that you can alternate between your left and right leg. You can also consider variations such as the side plank, and straight arm plank.
High-intensity interval training is one of the best weight loss exercises as it can help you burn calories fast and in a very short period of time.
It is for this same reason that HIIT is also effective when incorporated into belly fat exercises.
The idea is that you exercise for as hard as you can for 45-seconds, break for 30-seconds and repeat the cycle for 30- 45minutes.
If you do choose burpees as you go to belly fat exercises. Do as many as you can for a 45-seconds then break for 30-seconds and repeat the cycle for 30minutes.
This type of interval training is also great for beginners as it allows you a recovery period in between your sets. In addiiton, HIIT allows you to burn belly fat fast in a very short period of time
You are guaranteed to raise your heart rate which is a great way to supercharge your workout.
9. Strength training
Strength training is one of those belly fat exercises that help you burn fat even after the exercise is over.
A good strength training routine will help lift heavier for longer with shorter breaks in between. We know that lifting heavy weights is a great way to build muscle and burn fat even long after you have left the gym.
To make it effective, you must have the right technique in place, with strength training it’s always best to seek help from a professional. You might end up lifting and still not seeing the results you want.
10. Rowing machine
Rowing machines provide a great indoor alternative to outdoor belly fat exercises. It will help you raise your heart rate as you work out all the major muscles of your body with core muscles included.
To make it effective weight loss exercise, incorporate a form of interval training.
You can row at a moderately intense pace for 10-minutes and then for recovery opt for a gentle row for 5- 10minutes and repeat the process.
11. Running at an incline
Running at an incline takes advantage of the fact that your body will have to use more energy and hence burn more calories as compared to running on a flat surface.
It’s the same idea as running uphill, your heart rate will elevate pretty fast allowing your body to burn fat fast.
Start off by jogging at an incline for 5- 10 minutes. Pick up the pace and start running for another 10-minutes then slow down again to a jog to allow for a rest period.
To check that your speed is right, you should not be able to carry out a conversation once you start running.
To make it an effective belly fat exercise, you want to make sure that your pace is brisk enough that there is a noticeable change in your breathing.
You should be walking fast enough that you can talk in short sentences but you can’t sing.
Besides, taking daily walks is a simple way to deal with stress. Stress has been shown to contribute to belly fat as it triggers the release of hunger hormones that increase your appetite and cravings.
Tips to get the most of your belly fat exercises
1. Be consistent
Let’s face, sticking to any sort of weight loss exercise can be hard.
Not only will life get in the way with busy schedules and days you just don’t feel like it. But for belly fat exercises to work for you, you have to be consistent.
You want to aim for a good 3-5 times per week allowing you to burn as much fast as possible. Find a way to fit your belly fat exercises into your weekly schedule.
If you can’t do it in the morning, do it in the evening.
2. Learn to warm up and cool down
Always warm-up before your belly fat exercises to prepare your mind and body. You want to allow yourself at least 5-10minutes of warm before your exercise.
After your exercise, allow yourself the same 5- 10minutes to cool down. You can cool down with a stretch and prevent muscle soreness and stiffness especially for beginners who are just getting started with belly fat exercises.
Besides, a warm-up and cool-down session will improve your flexibility and your performance.
3. Ensure you have the right posture or form
There is a wrong and right technique for every exercise and you want to ensure you have the right form from the beginning. This will help you avoid injury at best and actually achieve the results you want.
Besides, belly fat exercises such as strength training, a wrong technique can easily lead to an injury.
4. Mix it up
Yes, you want to lose belly fat fast but that doesn’t mean doing the same belly fat exercises over and over.
First of all, you’re most likely going to end up with an injury as you’re overworking the same set of muscles.
By switching up, you allow these muscles to rest and recover, second, doing the same belly fat exercises can get pretty body fast. Alternating between different belly fat exercises, you challenge yourself to something new.
Lastly, you will hit likely hit a plateau, an exercise that was once very effective for you can seize being effective over time when done repeatedly.
This is because your body is very smart and it is always adapting to new changes. Eventually, your metabolism slows down and you’re just not burning as much belly fat as you were before.
5. Make your exercise routine effective
Depending on your lifestyle and job schedule, an exercise routine that works for a friend might not really be effective for you. This is why you want to make the most use of all the time you have available.
If you are short on time, try high-intensity interval training with these belly fat exercises, you will burn the most belly fat in just 30-minutes. Incorporate strength training into your schedule and some sort of cardio exercise.
This is a perfect mix of belly fat exercises that will get you the results you desire within a short period of time.
Changes you must make in addition to belly fat exercises
1. Beware of added sugar
Excess added sugar is enemy number one when it comes to losing belly fat.
Did you know that the American heart association recommends only 6 teaspoons of sugar for women and 9 teaspoons of sugar per day for men (1)
However, the average American consumes at least 19 teaspoons of sugar almost 3x over the recommended amount. The excess of which is turned into fat as it cannot be processed(2).
To cut back on added sugar, start by doing away with liquid calories.
This comes in the form of sugar-sweetened beverages such as soda, energy drinks, and fruit juices. Learn how to check nutritional labels as this is the quickest way to identify added sugar in your foods.
2. Add protein to your diet
This is especially important f you want to lose belly fat
As a macronutrient, protein keeps you full for longer reducing the number of calories you consume.
In addiiton, the breakdown of protein boosts your metabolism as your body requires more calories. Lastly, eating protein-rich foods can help reduce cravings by as much as 50%
3. Eat fiber-rich foods
In addition to adding more protein foods into your diet, you also need to add fiber-rich foods into your diet. Fiber-rich foods such as legumes, artichokes, avocados and blackberries can help you feel full for longer.
Foods rich in fiber contain viscous fiber that forms a gel-like substance in your stomach.
This gel slows down the digestion of foods and the absorption of nutrients. This is what keeps you full for longer and reduces your appetite.
4. Track what you eat
You are what you eat and the best way to deal with belly fat fast is to learn about your daily diet
For most of us, we tend to overestimate or underestimate just how unhealthy our diet is. The best way to get a clear picture is by keeping track of the foods you eat.
You can do this through apps such as myfitness pal or keep a food journal. Note down everything you eat and drink and you’ll easily see the offending foods.
5. Reduce stress
Learn how to deal with stress as it might be the cause of your bulging belly.
You see you might be consistent with your belly fat exercises but if every time you are stressed you reach for a bag of Doritos, you’re wasting your time.
When you’re under stress, your body increases your hunger and cravings to kind of soothe you. It’s an indirect way to deal with stress because eating makes you feel good without dealing with the issue at hand.
Next time you feel stressed, take a walk or do some yoga.
6. Watch that alcohol
The beer belly is a real thing and it just doesn’t stop there.
You’re better off drinking one glass a day rather than binge-drinking alcohol once in a while. This is because excessive consumption of alcohol has been shown to increase your waistline.
In addiiton, most times alcohol and food go hand in hand. If you find yourself binge drinking, you’re most likely also eating a whole box of pizza.
Not to forget that most alcoholic beverages can have lots of added sugar.
Binge drinking is 4 or more drinks consumed within two hours for women and five for men. All of which can undo all the good effects of your belly fat exercises.
7. Try intermittent fasting
If you are not able to cut down on calories you consume daily by changing your diet, then consider intermittent fasting. Unlike dieting, intermittent fasting cycles between periods of fasting and eating.
It takes the guesswork out of how much you should eat daily as you can only eat within certain hours every day. The rest of the day is spent in a fasted state where you’re not allowed to eat.
Belly fat exercises are a great way to burn extra calories and flatten your stomach. Exercises such as burpees, high interval training, mountain climbers, and strength training have been shown to be particularly effective.
Not only for the short term but belly fat exercises will help you lose belly fat and keep it off long term.
To make belly fat exercises effective, you need to be consistent and practice with the right technique. This is in addition to mixing up your routine with different forms of belly fat exercises.
In addition to belly fat exercises, consider a change to your lifestyle and diet that will help you lose the belly fat.
Lastly, learn how to deal with stress in a productive way. If everything else fails, try intermittent fasting.