Is belly fat bothering you?
You are not the only one. So many people struggle with building and maintaining a toned belly.
Belly fat is the fat that is stored around your waist. It can pose health issues such as heart problems and high blood pressure, among others.
This is one of the reasons why you need to cut it.
Unfortunately, belly fat is not something that you can wish away. You need to exercise as well as ensure that your diet is waist-friendly.
We have compiled a number of the best exercises that you can do to lose belly fat.
Before we look at the specific exercises, it is essential first to understand how exercises help in getting rid of belly fat.
How exercises help in melting belly fat
When you exercise, your body usually needs more energy than usual. It usually gets this energy by burning fats.
Muscles are usually supplied with fats to enable them to work more efficiently and shrink the fat cells. This is how you lose belly fat.
Categories of exercises
Exercises are divided into four categories: endurance or aerobic exercises, resistance or strength training, flexibility, and balance exercises.
1) Aerobic exercises
Endurance or aerobic exercises are those that increase your breathing and heart rates. Doing these exercises consistently will help you increase the intensity of your workouts
2) Resistance training
Resistance training exercises involve lifting weights. These weights could be your bodyweight, kettlebells, dumbbells, or any other type of weight.
They are especially beneficial because they help you build your muscles. Working on your muscles helps the body to continue burning belly fat even when you are resting.
When you lift weights and target your abdominal muscles, you can be guaranteed to melt belly fat.
3) Flexibility exercises
Flexibility or stretching exercises increase the elasticity of your muscles and enable your joints to move freely.
They make you more flexible such that you can do things like touching your toes without struggling. These exercises will help you execute belly fat exercises efficiently.
4) Balance exercises
Balance exercises enable you to do activities without falling. Overall, they ensure that you can balance your body correctly.
Best Workout Exercises To Get Rid Of Belly Fat
Even though exercises target your belly, it is essential to note that you cannot spot reduce. That is, you cannot lose fat around your belly only.
To work on your belly and burn fats, you, first of all, need to lose the overall body weight and then start toning your abdominal muscles.
You can achieve this by combining different types of exercises.
Here are some of the best exercises that can help that belly fat melt away.
1) Burpees
The best way to lose belly fat is by engaging many muscles in your body. One exercise that can help you achieve this is burpees.
Burpees is an explosive exercise that will give you a firm and toned mid-section if done correctly and consistently.
It mainly involves going into a push-up position, jumping up into the air, and then getting back into the same position.
To do it, touch the floor with your palms shoulder-width apart. Get into a push-up position and do a push. Then stand up and jump into the air with your hands up.
For best results, continue increasing the pace of your movements. Â As a beginner, you can aim to do six burpees in one minute. Â There is no limit to how many burpees you can do.
2) Planks
Many people wonder whether planks helps in getting rid of belly fat but planks is one of the best exercises to build strength around your core and trim your belly.
It engages several muscles and has other benefits, such as improving your flexibility and posture.
To do a plank, get on the floor with your elbows and toes touching the floor. Keep your feet hip-width apart and ensure that your body is straight.
Hold that position for as long as you can as you squeeze your glutes and tighten your abs. You can start by planking for 30 seconds and repeat for as many times as you possibly can.
Remember, the longer you hold the plank, the better the results.
As you are in the plank position, you can also swing your midsection from side to side. These movements also help in tightening your tummy.
3) Mountain climbers
Mountain climbers also engage your abdominal muscles in a way that helps to burn fats faster.
It is more of a combination of push up and mini crunches.
Doing this exercise mainly involves assuming a plank position and then moving your knees towards your chest.
To do mountain climbers, get on the floor and place your hands below your shoulders. Your body should be straight. Then move your knees towards your chest as you alternate them.
You can begin by doing them for 20 seconds and increase the repetitions and pace.
4) Kettlebell swings
Kettlebell swings are super useful belly workout exercises. They involve fat-burning muscle groups, including the glutes, quads, and hips.
As you swing the kettlebell, your abs will be involved, mainly because the kettlebell will seem to pull you forward when it is at the top.
To do a kettlebell swing, bend at your hips and hold a kettlebell between your legs just Infront of you.
Then forcefully thrust your hips forward and swing the kettlebell up to the height of your shoulders. Keep doing this movement repeatedly.
There is no limit to the number of kettlebells you can do. Three repetitions of 10 sets are good enough for a beginner.
You can always increase the effectiveness of this exercise by swinging heavier kettlebells and increasing the repetitions.
5) Walking
Walking is very simple, yet it can help you burn fats around your waist. Â You do not need to walk for long hours as a beginner. You can start by taking a 30-minute brisk walk.
With time, you can also increase walking by challenging yourself to walk on slopy grounds or even take stairs.
The best thing about walking as a belly fat loss exercise is that it helps you rewind and can be fun, especially if you do it in serene places.
You do not need to allocate a lot of time or special sessions for it. Simple things such as walking to work or school, avoiding lifts and taking stairs, walking your dog, etc.. can help you cut that weight.
Combined with eating healthy foods, walking is a great exercise to get a smaller waist. You do not even need any equipment to do it.
6) Running
Most people wonder whether running helps in getting rid of belly fat but running is a great aerobic exercise that not only helps to tone your stomach but your whole body as well.
To lose weight, you need to burn a lot of calories. Running involves several muscles and burns more calories than most exercises by raising the metabolism of your body.
Even better, high-intensity running enables your body to continue burning fats even when your body is not physically active.
Studies also reveal that running consistently suppresses your appetite, preventing you from eating unnecessarily and unhealthily.
When starting, you do not have to cover many miles. You can begin by running moderately and increase the pace and distance with time.
7) Yoga
Yoga enhances spiritual, physical, and mental health. But you can also rely on it to give you a toned belly and slimmer waist.
There are active yoga forms such as vinyasa, power, and Ashtanga that target your abdominal muscles.
Yoga also makes you sleep better and reduces stress. All of these are essential in losing and managing weight.
Doing yoga also prompts you to embrace healthy feeding habits. Your instructor will often advise you on what foods to eat and those you need to avoid.
Eating well will help you burn fats around your stomach.
Search within your area and see if there are yoga classes that you can join to learn different yoga asanas to help you lose belly fat.
8) Vertical leg raises
Looking to build abs and a firm midsection? Then vertical leg raises are just the perfect exercises that you should include in your workout routine.
Besides melting belly fat away, they give you more stability and a healthy upper body. Even better, they isolate your abdominal muscles helping you tone your stomach effectively.
You can do leg raises by lying flat on the floor. With your palms under your hips, lift your legs such that they are perpendicular to your hips.
You can then lower them down and then up. Do this repeatedly. While at it, inhale and exhale, tighten your abs and ensure that your knees are straight.
There are other variations to this exercise. You can do them on padded parallel bars whereby you place your hands on the bars, then lift and lower your legs repeatedly.
Three sets of 6 repetitions of vertical leg raises would be ideal for a beginner.
9) Zumba
Working out to train your belly does not need to feel like a punishment. Sometimes, you involve yourself in fun activities such as Zumba classes.
These workouts are high-intensity workouts that help lower cholesterol in the body and increase your body’s metabolism.
Increased metabolism will help burn that belly fat.
You can also do Zumba exercises in your home. Just put some music on, watch a Zumba instructor online, and you are good to go.
10) Crunches
Crunches are among the top-rated belly exercises that can give you popping abs.
They are easy to do and mainly target your abdominal muscles.
To do them, simply lie on your back. Lift your feet off the ground and bend your knees. Crossing your hands over your chest, lift your upper body and inhale.
For best results, always ensure that your head and neck remain relaxed and engage your abs. Â Doing three sets of 10 repetitions can give excellent results.
11) Russian twists
Russian twists are super effective exercises that burn belly fat and give you core strength. Â They basically involve twisting your stomach area from one side to another.
To do them, sit on the ground and lift your knees and toes slightly. Hold a weight, could be a dumbbell or plate, and keep your arms along with your chest height.
Move your arms to the right side, return to the center, pause and move your torso to the left. Keep doing this repeatedly.
As you become better at doing Russian twists, you can increase the weight and number of repetitions.
12) Strength training exercises
If you are looking to build and maintain a smaller tummy for the long term, you should consider lifting weights.
In most of the belly fat loss exercises discussed above, you can incorporate some weights. Weights escalate the metabolism of your body and give you toned abs.
It is very easy to hurt yourself with weights. This is the reason why you should seek the services of a certified trainer.
They will guide you on the amounts of weight you should lift, the correct forms when executing the exercises, and everything you need to know about resistance training.
Other exercises you can consider include bear crawls, sit-ups, and medicine ball slams.
While working out, you need to be safe. You should always be in the right workout gear so that you can exercise without any restrictions.
You also need to exercise safety. You can do this by ensuring that you are doing the exercises in the right. Be careful with the weights, as well as they can easily fall on you and injure you.
Most importantly, give your body enough rest. Even though you want a flat belly fast, you need to allow your body to rest after working out. Resting allows your muscles to be repaired.
Conclusion
The exercises listed above are among the best for losing belly fat. You can start with a few of them and add more to your workout routine as you continue.
In case you have any health problems or issues, it is best to consult with your doctor and your personal trainer. They will advise on the best workout practices.
Along with exercises, you need to eat healthy foods. Exercising and eating well go hand in hand.
