Getting rid of the stubborn fat in your belly region is not easy. You must do certain exercises to reduce belly fat. The AARP warns that people with belly fat are at a higher risk of heart disease, diabetes, stroke, and certain cancers (1). Combat abdominal fat by exercising and changing your lifestyle. This article tells you what to do to reduce and manage belly fat effectively. Take a look! Show
In This Article
Certified Personal Trainer TJ Mentus says, “Cardio and aerobic exercise are great for improving your overall health — especially heart health — and burn calories both during and after the workout. So it is good for weight loss overall. But I would also say whether they help lose belly fat specifically depends on a person’s genetic predisposition to hold fat in certain places. No activity can guarantee that belly fat would be the first to go or the main area of weight loss.” So manage your expectation accordingly. *Warm up for 10 minutes before starting these exercises. After your muscles are warmed up, take a 10-second break and start with the following exercises: 1. Lying Leg RaisesTarget – Lower abs, upper abs, glutes, hamstrings, and quads. How To Do
What Not To Do – Do not place your feet completely on the floor or push your hips up with your hands to lift your legs. 2. Leg In And OutTarget – Lower abs, upper abs, glutes, hamstrings, and quads. How To Do
What Not To Do – Do not place your hands too wide apart at the back. 3. Scissor KicksTarget – Lower abs, upper abs, glutes, hamstrings, and quads. How To Do
What Not To Do – Do not do this exercise quickly or hold your breath while doing it. 4. CrunchesTarget –Lower and upper abs. How To Do
What Not To Do – Do not tuck your chin in. 5. Bicycle CrunchesTarget – Rectus abdominis, obliques, glutes, hamstrings, and quads. How To Do
What Not To Do – Do not hasten to complete the sets, and do not tuck your chin in. 6. Half Seated Reverse CrunchTarget – Lower abs, upper abs, and glutes. How To Do
What Not To Do – Do not scrunch your shoulders or curve your lower back too much. 7. Sit-upsTarget – Rectus
abdominis How To Do
What Not To Do – Do not get confused between sit-ups and crunches. You need to literally sit up and go back down to the starting position to do sit-ups. Do not bring your elbows close while sitting up. 8. Heel TouchTarget – Obliques and upper abs. How To Do
What Not To Do – Do not place your feet too close to your hips. 9. Jackknife CrunchTarget –Lower abs, upper abs, glutes, hamstrings, and quads. How To Do
What Not To Do – Do not rest your head on the floor completely between repetitions. 10. Russian TwistTarget – Obliques, upper abs, lower abs, and glutes. How To Do
What Not To Do – Do not hold your breath while doing this exercise. 11. Lying Alternate Toe TapsTarget – Rectus abdominis, obliques, and glutes How To Do
What Not To Do – Don’t worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible. 12. Crossbody Mountain ClimbersTarget – Rectus abdominis, shoulders, core, glutes, hamstrings, and quads. How To Do
What Not To Do – Do not place your palms too far away from your body, and do not droop your neck or lower back. 13. BurpeesTarget – Full body workout that also targets your abs. How To Do
What Not To Do – Do not set unachievable goals. Burpees are tough to do. The number of burpees you do does not matter. What matters is how many you do while maintaining correct posture. 14. Plank
Shutterstock Target – Rectus abdominis, core, shoulders, biceps, and glutes. How To Do
What Not To Do – Do not place your palms far away from your shoulders. Do not droop your lower back or pike it up. 15. Side Plank
Shutterstock Target – Abs and core, shoulders, biceps, and glutes. How To Do
What Not To Do – Do not droop your pelvis. To make it more effective and quick for you, here’s advice from 8 fitness experts. Scroll down! Helpful Advice By 8 Fitness ExpertsSarah
Doing ab crunches and following a crash diet is not the right way to lose belly fat. If you really want to flaunt a well-toned belly, you have to eat a balanced diet with all the good fats rather than starving yourself. You should also exercise three to five times a week. Do burpees, side planks, and bicycle crunches. Sarah: tabatalive.com Laura London
To lose belly flab, your go-to exercises should be V-ups, planks, and bicycle crunches. Laura London: lauralondonfitness.com Lori L. Shemek
HIIT is highly effective for all over weight loss, particularly removing stubborn belly fat. If you are not eating right, you have reached menopause, or you are not losing weight, you should do these exercises. Don’t let the name scare you as it is you who determines the intensity. It is your perceived exertion that counts. Lori L. Shemek: drlorishemek.com Kelly Rennie
Practice plank, leg raises, and cross body mountain climbers. Kelly rennie: busymumfitness.com/ Anthony Trucks
Practice hanging bicycles, decline bench sit-ups, and prone slider toe-ins. Anthony Trucks: truckstraining.com Lee Brogan
HIIT sprints work wonders. Also, boxing and Tabata are great for shedding belly fat. Lee Brogan: gymfreetrainers.com Doonya
Nothing beats Flick step, sweep, and twist exercises when it comes to losing belly fat. Doonya: www.doonya.com Kerry P. Taylor
Try half Turkish get up, ab wheel rollouts, and standing band rotations to get a flat belly you always dreamed of. Kerry P. Taylor: www.212healthandperformance.com Last, but not the least, here are some other ways/tips that you may follow to reduce belly fat. Lifestyle Tips To Reduce Belly Fat
Reducing abdominal fat is 80% about eating the right food. Follow a healthy and balanced diet with adequate macro and micronutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home (2) .
Always carry a water bottle, and make sure you keep sipping water throughout the day (3).
According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat (2), (4) .
Cut down on sugar to reduce belly fat (5). Use honey or jaggery instead.
Consuming a lot of salt causes water retention in the body (6), (7). Reduce your sodium intake to see a difference in your belly fat.
Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress (8). A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat (9).
You can consume the following foods to burn fat by boosting metabolism.:
Include polyunsaturated fatty acids (PUFA) into your diet. PUFA help reduce inflammation in the body (14), thereby lowering the chances of accumulating abdominal fat.
Many people think that skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain (15).
Adequate sleep is very important for weight management. Everyone needs six to eight hours of sleep. According to a recent study, too much sleep or a lack of it can lead to weight gain (16). Infographic: Tips For Streamlining Your Exercise Routine To Lose Belly FatNow you know all about the best exercises for losing belly fat. Here are some tips on how to plan your weekly workout routine. For example, your exercise routine should include strength and resistance training along with cardio. Don’t only focus on losing weight on the belly, but exercise to lose weight all over your body. Check out the below infographic to learn more tips about planning an exercise routine to lose belly fat.
Illustration: StyleCraze Design Team Belly fat accumulation can become a common occurrence due to a sedentary lifestyle and poor diet habits. While it is easier to see changes in other body parts with regular exercise, belly fat might seem a little difficult to lose. Crunches, scissor kicks, Russian twists, and burpees are some of the common exercise routines that help reduce belly fat and tone and strengthen your core muscles. Complementing these with healthy eating habits and an active lifestyle can bring about visible changes in due course of time. Frequently Asked QuestionsHow can I reduce my tummy in 7 days? While there is no evidence that you can lose your tummy in 7 days, following the right workout and diet routines and avoiding gassy foods and carbonated or caffeinated beverages may help make a difference. Do squats burn belly fat? While squats can help burn fat, they may not help burn only belly fat. Targeted fat loss does not work. The key is to follow a consistent diet and fitness routine. What causes the tummy to look bigger in females? Excess food intake, exercising less, post-pregnancy effects, bloating during periods, etc., can all cause the tummy to look bigger in females. How can I get a flat stomach in 2 days? It is not possible to get a flat stomach in 2 days. Fat loss takes consistent effort. Performing exercises that help relieve bloating can help. Also, avoid smoking, alcohol, and other unhealthy habits. Have a consistent exercise routine and take walks after meals. Do push-ups burn fat? Yes, push-ups can help burn fat by increasing the calorie expenditure during and after a workout. Do eggs burn belly fat? There is no evidence that eggs burn belly fat. However, eggs are rich in protein, which can boost metabolism and promote calorie burning. This, when coupled with the right diet and exercise, can help reduce body fat (including belly fat). Key Takeaways
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Which exercise burns the most belly fat?Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.
How do you lose belly fat faster?Here's how to whittle down where it matters most.. Try curbing carbs instead of fats. ... . Think eating plan, not diet. ... . Keep moving. ... . Lift weights. ... . Become a label reader. ... . Move away from processed foods. ... . Focus on the way your clothes fit more than reading a scale. ... . Hang out with health-focused friends.. How can I lose my belly fat in a week?Running for 25 minutes every day and following a healthy diet is an efficient strategy for losing belly fat fast.. Running. Running is an aerobic activity that is very efficient for weight loss and belly fat burning. ... . Aerobic class. ... . Jumping rope. ... . Cycling. ... . Speed walking. ... . Swimming.. |