It’s not easy to get rid of the stubborn fat in your belly. To lose belly fat, you must perform particular exercises. There are a variety of exercises to choose from, but not all of them are created equal when it comes to losing belly fat.
Watch This Video To Know How To Workout With Ease
Exercises That Help You Lose Belly Fat
There are some exercises for belly fat that you can practice at home to help you slim down.
First of all, warm up for at least 10 minutes before beginning these workouts. After your muscles have warmed up, take a 10-second pause before beginning the exercises below:
Lying Leg Raises
Target
Lower and upper abs, glutes, hamstrings, and quadriceps
How to Go About It
On a mat, lie down. Place your palms flat on the floor and your thumbs beneath your hips. Lift your feet a little off the floor, gaze up at the ceiling, and engage your core. This is where you’ll begin.
Raise both legs to 90 degrees and then slowly lower them.
Raise your legs just before you touch the floor. Perform three sets of 15 reps.
What Not To Do
Do not fully plant your feet on the floor or lift your legs by pushing your hips up with your hands.
Leg In And Out
Target
Lower abs, upper abs, glutes, hamstrings, and quads are all muscles that need to be worked.
How to Go About It
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.
Both of your legs should be tucked in. Bring your upper body close to your knees at the same time.
Return to your starting position. Perform two sets of 20 repetitions.
What Not To Do
At the back, don’t spread your hands too far apart.
Scissor Kicks
Target
Lower and upper abs, glutes, hamstrings, and quads are all muscles that need to be strengthened.
What Should I Do?
On a mat, lay down. Placing your palms beneath your hips is a good place to start.
Off the ground, raise your head, upper back, and legs. This is where the game begins.
Your left leg should be brought down. Lift your left leg and lower your right leg just before it reaches the ground.
One set consists of 12 repetitions. 3 sets of 12 reps are recommended. Before continuing to the following exercise, take a 20-second pause.
What Not To Do
Don’t rush through this workout or hold your breath.
Crunches
Target
Abdominal muscles, both lower and upper
What Should I Do?
Place your feet on the floor while lying down on a mat, flexing your knees.
Grasp the back of each ear with your thumb. With your remaining fingers, grasp the back of your head. Raise your brows from the carpet. This is where the game begins.
Curl up and reach for your knees with your head to start the movement.
Return to where you were before.
When curling up, make sure to inhale and exhale as you descend. Perform two 12-rep sets.
What Not To Do
Tucking your chin in is a don’t.
Bicycle Crunches
Target
Upper and lower abs, obliques, glutes, hamstrings, and quadriceps are all muscles that need to be worked out.
What Should Be Done?
Lift your feet off the floor by lying down on a mat and flexing your knees.
Grasp the back of each ear with your thumb. With your remaining fingers, grasp the back of your head. Raise your brows from the carpet. This is where the game begins.
Straighten your left leg by pushing it down. Curl up and twist your body to the right at the same time. Make a fist with your right knee and try to touch your left elbow.
Return to the flexed position with your left leg.
Carry on with the opposite leg in the same manner. Perform two 12-rep sets. Before moving on to the next exercise, take a 10-second pause.
What Not To Do
Do not rush through the sets and keep your chin tucked in.
Burpees
Burpees To Burn Tough Belly
Target
This is a full-body workout that focuses on your abs.
How to Go About It
Stand with your feet shoulder-width apart and your back straight. Place your hands on the floor and bend your knees. For the sake of clarity, we’ll refer to this as the “frog” stance. Get into a plank or push-up stance by jumping and pushing both legs back. Return to the “frog” position by hopping. Extend your arms above your head and jump vertically. Land gently on the ground. Return to the plank position after resuming the frog position. Perform three sets of eight repetitions. Between sets, take a 10-second pause. Before moving on to the next exercise, take a 20-second pause.
What Not To Do
Don’t establish unattainable ambitions for yourself. Burpees are a difficult exercise. It makes no difference how many burpees you perform. It’s all about how many you can perform while maintaining proper posture.
Sit-Ups
Target
Abdominals, both lower and upper
How to Go About It
Lie down on a mat with your knees flexed and your heels resting on the mat. Place your hands at the back of your head and engage your core. Look up at the ceiling by lifting your head and shoulders off the floor. This is where you’ll begin.
Lift your body off the floor and into a sitting position using your core strength.
Slowly return to the starting position. Perform two sets of 12 reps.
What Not To Do
Don’t get the terms sit-ups and crunches mixed up. To do sit-ups, you must literally sit up and return to the starting position. While sitting up, keep your elbows apart.
Heel Touch
Target
Upper abs, obliques
What You Should Do
On a mat, lay down. Maintain a flexed position with your legs wider than shoulder-width apart and your feet flat. Maintain a neutral posture with your hands by your sides, a raised chin, relaxed shoulders, and a tight core.
With your right hand, bend sideways and try to touch your right heel.
Try to touch your left heel with your left hand by bending to the other side.
One set consists of 20 repetitions. Perform three 20-rep sets. Before continuing to the next exercise, take a 20-second break.
What You Shouldn’t Do
Avoid putting your feet too close to your hips.
Jackknife Crunch
Target
Lower abs, upper abs, glutes, hamstrings, and quads are all muscles that need to be worked out.
What to Do
Place yourself on a mat. Make a fist and extend your hands above your head. This is where you begin.
Lift your upper body while keeping your back and neck in line. Lift both of your feet off the ground at the same time.
Try putting your hands on your knees and touching them.
Return to your starting position. Make three sets of 12 reps.
What Not To Do
Do not completely rest your head on the ground between repetitions.
Russian Twist
Target
Obliques, upper abs, lower abs, and glutes are all muscles in the abdomen.
What to Do
Sit on the mat and raise both legs, keeping your knees flexed and leaning back slightly. To bring your body into balance, join your palms together. This is where you begin.
Twist your upper body left, then right.
What Not To Do
While performing this exercise, do not hold your breath.
Lying Alternate Toe Taps
Target
Lower abs, upper abs, obliques, and glutes
What Should I Do?
Lift both legs while laying on the mat. Raise your hand off the floor, elevate your head and upper back off the ground, and engage your core. This is where the game begins. Curl up and use your right hand to reach out and touch your left foot. Return to your original position of curling. Curl back up and reach out with your left hand to contact your right foot. Perform two 15-rep sets.
What Not To Do
If you can’t touch your foot, don’t be concerned. Reach as far as you can pass the knee and as close as possible to the foot.
Walking
Walking is a simple aerobic exercise that can help you lose weight and stay in shape. This, when combined with a well-balanced diet, can help you lose weight quickly. Even thirty minutes of strenuous walking in the fresh air will help you lose belly fat. It has a positive effect on your metabolism and heart rate as well. Running can also help you lose weight. Furthermore, this exercise does not necessitate the use of any equipment. It also helps with the fat reduction from other areas of the body.
Vertical Leg Exercises
Leg lifts are great for strengthening your abs and obliques. It promotes the development of stronger abs, better stability and strength, belly fat reduction, and overall body toning. Leg lifts are a great way to tone your stomach because they isolate the rectus abdominis muscle.
How To Do
Place your palms beneath your hips and lie back. Then elevate your legs to a 90-degree angle one by one. Maintain a straight line from your knees to your feet, pointing up at the ceiling. Exhale and lower your legs back down after a brief moment of pause. Now is the best time to try this highly beneficial exercise!
Lifestyle Tips To Reduce Belly Fat
Here are some additional methods/tips for reducing belly fat.
Consume Healthy Food
Eating the right foods is responsible for 80% of the success in reducing abdominal fat. Maintain a healthy, well-balanced diet that includes an adequate supply of macro and micronutrients. Above all, avoid fast food and takeaways. Consume home-cooked food.
Drink Water
Carry a water bottle with you at all times, and make sure you sip water throughout the day.
Exercises in Quick Bursts
Recent studies have found that conducting short bursts of energetic activities, rather than working out for hours or jogging a few miles, is particularly effective in reducing stubborn fat.
Sugar should be avoided.
Reduce your sugar intake to lose tummy fat. Instead of sugar, use honey or jaggery.
Reduce Sodium Consumption
When you consume a lot of salt, your body retains water. To observe a difference in your belly fat, cut back on your sodium intake.
Vitamin C Intake Should Be Increased
Vitamin C is required for the production of carnitine, a substance that aids in the conversion of fat into energy. It also aids in the blocking of cortisol, a stress hormone produced by the body. According to a Yale University study, there may be a link between cortisol increases and belly obesity.
Fat-Burning Foods Should Be Consumed
You may enhance your metabolism by eating the following meals to burn fat:
Garlic: According to a study conducted on mice, garlic aids in weight loss.
Ginger: Ginger has been shown to lessen hunger and, as a result, has the potential to help with weight loss.
Cayenne pepper: Research on mice indicated that the capsaicin present in peppers increased metabolic rate somewhat.
Cinnamon: Cinnamon may help to prevent metabolic syndrome, a condition marked by extra body fat around the waist.
Include Polyunsaturated Fatty Acids (PUFA) in Your Diet: Include polyunsaturated fatty acids (PUFA) in your diet. PUFAs aid in the reduction of inflammation in the body, minimizing the risk of belly fat accumulation.
Breakfast Should Never Be Skipped.
Many people believe that skipping breakfast aids in burning fat. Breakfast deprivation, on the other hand, is a significant error. It causes bloating and puts your body into famine mode, both of which contribute to belly fat growth.
Have A Restful Night’s Sleep
For burning fat, getting enough sleep is crucial. Everyone requires six to eight hours of sleep per night. According to a recent study, either too much or too little sleep might lead to a weight increase.
Conclusion
I trust this information has provided you with a clearer picture of the steps you can take to reduce belly fat at home. While it’s undoubtedly challenging, it’s certainly attainable. By diligently following expert guidance, incorporating regular exercise, and maintaining a balanced diet, you’ll be well on your way to achieving a trimmer waistline. Cheers!
