Nowadays, belly fat is the most concerning type of fat for many people, as it not only affects physical appearance but also poses serious health risks. Many dream of losing belly fat, but it will take more than crunches. While you can’t target fat loss in just one area, focusing on the right mix of exercise can help you burn fat all over, including that stubborn belly fat.Â
Belly fat not only overshadows your looks but also affects your physical health. The fat that is accumulated around your stomach can increase a lot of health risks like heart disease, diabetes, and even certain cancers. But with healthy eating habits and fat-burning exercises, you can flatten your belly and elevate your overall health.
Whether you want to look good or elevate your daily routine to a healthy one, the following exercises will help you lose belly fat and build a more substantial, leaner body.
Core Exercises For Belly Fat
1. Bicycle Crunches
Bicycle crunches are very effective in burning belly fat as they directly target the front part of your belly. Very simple to perform:
- Lie on your back, place your hands behind your head, and lift your shoulders and legs off the ground.
- Bring your right knee towards your left elbow while straightening your left leg.
- Switch sides in a pedalling motion, alternating knees and elbows.Â
This exercise engages your entire core and improves your digestion.
2. Leg Raises
Leg raises are very effective in burning belly fat, mainly focusing on your midsection. Follow these steps to perform this exercise:
- Lie flat on your back with your legs straight and arms at your sides.
- Slowly lift your legs towards the ceiling, keeping them straight.
- Lower your legs back down with control, without letting them touch the floor.
- Keep your lower back pressed into the floor throughout the movement.
3. V-Ups
V-up exercises mainly target the upper and lower abs, hip flexors, and core muscles for a strong and toned midsection. Follow these steps to perform this exercise:
- Lie flat on your back with your arms extended overhead and legs straight.
- Simultaneously lift your legs and upper body off the floor, reaching your hands towards your toes.
- Form a “V” shape with your body at the movement’s top.
- Slowly lower back down to the starting position and repeat.
4. Flutter Kicks
Flutter kicks are very effective in burning your belly fat and are easy and fun to perform, which you will enjoy while performing. How to perform:
- Lie flat on your back with your legs extended and hands by your sides or under your hips for support.Â
- Lift your legs slightly off the ground, keeping them straight.
- Alternate kicking legs up and down quickly, flutteringly.
- Keep your core engaged and your lower back pressed into the floor throughout the exercise.
This exercise engages the core and helps tone the belly.
5. Side Planks
Side planks are also a great way to tone your belly and strengthen your core, improving your balance and posture. Carefully follow these steps to perform this exercise:
- Lie on one side with legs straight and stacked, and place your forearm under your shoulder.
- Engage your core and lift your hips off the ground, forming a straight line from head to feet.
- Keep your body stable and hold the position, avoiding sagging or arching.
- Hold for 20-30 seconds, then switch sides and repeat.
Yoga And Pilates
6. Boat Pose ( Navasana)
Boat pose or Navasana is a popular yoga move that helps strengthen your core, especially the lower abs and improves your balance and posture. How to perform:
- Sit on the floor with your legs extended straight in front of you.
- Lean back slightly and lift your legs, keeping them straight or slightly bent.
- Extend your arms forward, parallel to the floor, with palms facing each other.
- Keep your spine straight and core engaged; hold the position for 20-30 seconds.
7. Pilates Roll Up
Pilates roll-ups strengthen your core, especially the abs, and improve flexibility in the spine and hamstrings. How to perform:
- Lie flat on your back, legs extended, and arms stretched overhead.
- Slowly lift your arms, head, and upper body off the floor, rolling up one vertebra at a time.
- Reach forward toward your toes in a controlled motion.
- Roll back down slowly, keeping your core engaged to return to the starting position.
8. Downward Dog To Cobra Flow
Downward dog to cobra flow is a straightforward and gentle yoga move that stretches your belly and strengthens your core muscles. How to perform it:
- Start in a downward dog position, with hands and feet on the floor and hips lifted high.
- Slowly shift forward into a plank, then lower your chest down.
- Push your chest into Cobra Pose, keeping your legs on the floor.
- Return to downward dog and repeat the flow a few times.
9. Plank To Push Up
Plank to push is very effective in toning down the overall body as it simultaneously works on your core, chest, arms, and shoulders. How to perform:
- Start in a forearm plank with your elbows under your shoulders and body in a straight line.
- Push up onto your right hand, then your left, to come into a high plank(push-up position).
- Lower back down to your forearms, one arm at a time.
- Keep your toes tight and hips steady; repeat for several reps.
Strength Training
Strength training is also very effective in burning belly fat; it helps build muscle and boosts metabolism. These exercises improve overall body composition.
10. Squats
Squats are highly effective for targeting belly fat, as they engage your core muscles to stabilise your body while toning the lower body. As you squat, your abdominal muscles work to maintain balance, helping to tighten and strengthen your midsection.
- Stand with your feet shoulder-width apart and toes slightly pointed out.
- Keep your chest up and keep your knees tight as you bend your knees and push your hips back, lowering into a squat.
- Go down until your thighs are parallel to the floor or as low as comfortable.
- Push through your heels to stand back up to the starting position, squeezing your glutes at the top.
This full-body exercise boosts metabolism, promotes fat burning, and, when done regularly, can significantly reduce belly fat by increasing muscle mass and burning calories.
11. Deadlifts
Deadlifts are an excellent exercise for targeting belly fat because they engage your core muscles to stabilise your body. As you lift, your abs work hard to support the movement, helping to tone and strengthen your midsection. By building muscle and boosting your metabolism, deadlifts help burn calories and fat around your belly, making them an excellent addition to any workout routine for a leaner, more defined body.
12. Russian Twists
Russian Twists are an excellent exercise for targeting belly fat, specifically the obliques, and strengthening your entire core.
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly, keeping your back straight while keeping your hands together or holding a weight.
- Twist your torso to the right, then to the left, while keeping your hands together or holding a weight.
- Continue twisting side to side in a controlled, steady motion for several reps.
Adding a weight or medicine ball can increase the intensity, making the exercise even more effective for toning your waist and burning fat. This movement helps reduce love handles, slim the waist, and improve overall core strength when practised regularly.
Cardio Exercises
Cardio exercises are one of the most effective ways to burn calories and reduce fat, including stubborn belly fat accumulated around your midsection. These exercises boost your heart rate, increase metabolism, and help create the calorie deficit needed for fat loss.
13. Running Or Jogging
Running or jogging is a straightforward exercise, but they are a compelling way to help burn belly fat. You don’t need fancy equipment- just a good pair of shoes and the willingness to move. This cardio gets your heart pumping, increases calorie burn, and helps your body tap into fat stores, especially around the midsection.
It’s also a great way to clear your mind and reduce stress, which can significantly affect belly fat gain. Whether you prefer a light jog around the neighbourhood or a brisk run in the park, doing it consistently, even 30 minutes a few times a week, can add up and make a visible difference over time.
14. Cycling
Cycling is a fun and effective way to burn belly fat while in great shape. It’s a cardio workout that helps you burn calories, which enables you to shed fat faster around your belly area. Whether cycling outdoors on a bike path or using a stationary bike at the gym, your legs, core, and heart get a solid workout.
Cycling can also improve your endurance, making it easier to keep up with other physical activities. Just 30 minutes of cycling a few times a week can help you trim belly fat, build lean muscle, and boost your metabolism.
15. Jump Rope
Jump rope isn’t just a playground activity; it’s a powerful, full-body workout for burning belly fat. This high-intensity cardio exercise gets your heart rate up quickly, helping you burn calories and improve your metabolism in a very short time. It also engages your core, legs, and arms, making it a fantastic fat-burning option to improve overall body flexibility and health.
Just 10-15 minutes of jump rope can be as effective as 30 minutes of jogging. Plus, it’s fun, portable, and can be done anywhere. Adding a jump rope can be very effective if you’re looking for a fast and effective way to trim belly fat.
Frequently Asked Questions
1- How to lose tummy fat quickly?
To lose tummy fat, combine your healthy diet with adequate exercise. Incorporate more proteins, fibre-rich veggies, and healthy fats. Avoid sugar, processed foods, and excess alcohol. Include simple exercises like regular cardio or HIIT, and strength training to burn fat and tighten your core.
2- What causes lower belly fat?
Lower belly fat is generally caused by poor diet, lack of physical activity, and hormonal changes like increased cortisol from stress. Additionally, some other factors are also responsible for a specific limit, like ageing, and sometimes it can be genetic, as genes also play a role in fat storage, lack of sleep, and higher sugar intake, resulting in stubborn belly fat.
3- What is a hormonal belly?
A hormonal belly generally refers to the fat accumulated around the abdomen due to hormonal imbalance, such as high cortisol, insulin resistance, or low estrogen or testosterone. This hormonal imbalance leads to weight gain, bloating, and difficulty losing fat despite trying a healthy diet and exercising.
4- Why is belly fat hard to lose?
Belly fat is hard to lose because it is linked to stress, hormonal changes, and how your body stores fat. Poor sleep, ageing, and unhealthy eating habits also contribute to stubborn belly fat.
5- What is a stress belly?
Stress belly is usually the fat stored around the abdomen, which is caused by chronic stress. When stressed, your body releases cortisol, which increases appetite and encourages fat storage, espicially in fatty areas. Usually, your emotional eating and lifestyle habits result in this stubborn belly fat.
