The Best Exercises to Lose Belly Fat
Are you tired of looking out of shape in your own clothes? Do you want to remove belly fat? Who doesn’t?. This article contains the best exercises to lose belly fat.
Belly fat is arguably the most unhealthy and stubborn fat in the human body and its risk to one’s health shouldn’t be taken for granted.
I am going to be describing the best exercises to remove belly fat and excess weight from the body. Also, I will be attaching a Bonus Video at the end of the article.
What are the Best Exercises to Reduce Belly Fat
1. What are Crunches?
Crunches are the best exercise to lose belly fat quickly and the good thing is it doesn’t need any special equipment.
There are different types of crunches;
Regular Crunches
This exercise targets the lower and upper abs in turn helps with burning fat faster in the belly.
How to do it:
- Lie on a mat, put your feet on the ground and start pulling your legs at a 90-degree angle from the floor.
- Place your hands behind your head and gently lift your head off the floor. That is the starting position.
- Start the movement by curling up and try reach your knees with your head(exhale when you push)
- Return to the starting position(inhale when back in this position).
- As a beginner do this exercise 10 times in 2 or 3 sets.
NB: While sitting up, there is no need to straighten yourself when curling up. The angle of your back with the floor should be between 30-40 degrees. That way, you get to stress your abdominal muscles.
Twist Crunches to help lose belly fat
After getting used to the regular crunches, you can start with the twist crunches as it is proven to be an even more effective exercise for losing belly fat.
How to do it:
- Lie on a mat or floor, close your both hands behind or in front of your chest.
- Place your feet on the ground and wrap your knees as you did for the regular crunches.
- Pull up your right shoulder in the direction of the left shoulder. Do this by lifting your torso and fix your left side on the mat or floor.
- Reverse no 3 procedure
- Do this exercise 8-10 reps in a total of 3-4 sets.
Bicycle Crunches
This exercise targets the upper abs, lower abs, obliques, glutes, hamstrings and quad.
How to do it:
- Lay on a mat, flex your knees and lift your feet off the ground
- For the starting position, place your hands at the back of your head and lift your head off the floor.
- Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
- Return to the starting position and bring your left leg to the flexed position.
- Repeat the same process with the other leg.
- Do 12 reps in 2-3 sets.
Side Crunches
How to do it:
The difference between twisting crunch and side crunch is not much. The moving of legs into sloping position is the only difference between this exercise and twisting crunch.
Be sure to do this exercise slowly and steadily to avoid midsections problems.
Half Seated Reverse Crunch
This exercise targets the lower abs, upper abs and glutes.
How to do it:
- For the starting position, sit on a mat, bend your knees, and place your feet on the floor. Lean back and support your body with your elbows.
- Lift both legs off the floor while bringing your knees very close to your nose.
- Slowly return your leg to the starting position.
- Repeat the exercise 3 sets of 15 reps
Vertical Leg Crunch
How to do it:
- Pose yourself in the same position as the above picture. Lie on a mat or
floor and cross your leg on one another. - Perform this exercise the same way you did for the regular crunches with your hands placed behind your head and move your upper body to the desired extent then start breathing in and out.
- Do this exercise 12-15 reps per set. Complete at least 3 sets.
Jackknife Crunch to lose belly fat
This exercise targets the lower abs, upper abs, glutes, hamstrings and quads.
How to do it:
- For the starting position, lay on a mat and extend your hands over your head.
- At the same time, lift your both legs off the floor while keeping your back and neck in the same line as you lift your upper body.
- Try to touch your knees with your hands.
- Return to the starting position.
- Do 3 sets of 10 reps.
2. What are Planks?
Planks remain one of the exercise to remove belly fat as it stretches the stomach. There are different forms of planks;
Regular Plank
This exercise targets the lower abs, upper abs, shoulders, biceps and glutes.
How to do it:
- Kneel and place your elbow on the mat.
- Extend your left and right leg to the back.
- Place your neck, back and hips in the same line while keeping your core engaged.
- Hold the position for 30-60 seconds depending on your strength.
- Do 3-4 sets of 30-60 seconds.
Reverse Plank
This is one exercise that focuses on your tummy muscles causing them to melt fat.
How to do it:
When compared to twist crunch, there is no great variation except both legs facing up in a sloping direction towards your shoulder. Your side muscles are in focus in this exercise
Side Plank
The exercise targets the abs, biceps, shoulders and glutes.
How to do it:
- Get yourself in a side half-lying pose on your right. Place your left foot
across the right foot and on the floor. - With your left hand on your waist, place your elbow right below your shoulder.
- Make sure your back is in line with your neck and head as you lift your pelvis off the floor.
- Open your left hand wide to make the procedure a little tougher.
- Hold the pose for 30-60 seconds depending on your strength
- For a newbie, one set of this procedure should be enough after you have done for both left and right.
Rolling Plank
This exercise targets the back, abdomen and hip.
How to do it:
- Place your elbows and knees on the floor or mat in a resting position.
- Your spine should be on the same line as your neck.
- Gently move up to your knees by supporting your legs with your toes.
- Maintain this position for 30 seconds.
3. Cardio Exercises to Lose Belly Fat
Cardio exercises are one the best exercise to help lose belly fat as it consumes a lot of body calories
making it impossible for the stomach to store fat. On the plus side, it helps minimize mental and body stress.
The Types of Cardio Exercises
- Walking
- Running
- Jogging
- Cycling
- Swimming
In addition, you can also consider the exercises below to lose belly fat as they were not discussed in full in the article
- Burpees
- Heel Touch
- Mountain Climbers
- Spraws
- Russian Twist
- Hiit
- Rolling Machine
- Yoga
- Strength Training
Wrap up,
Reducing belly fat is 70% about eating right. So it is important to follow a healthy and balanced diet with the right nutrients.
Read: How to Lose Belly Fat Without Losing Weight
The process is a long and tedious one but with perseverance and consistency it
would be achieved in a short space of time.
Discussion:
Which of the above is the best exercises to lose belly fat for you the most? Give your answer in the comment section.
Bonus Gift:
The link below contains a Free Video tutorial on “how to lose belly fat and body weight” in less than a month.
