Want a toned and flat stomach? Learn how to lose belly fat with these simple, quick exercises for belly fat loss that really work.
Reams of newsprint and gigabytes of digital space have been filled with advice about losing belly fat and explaining the best exercises for belly fat loss. Yet most fitness enthusiasts struggle to get rid of stomach fat- or keep it off after losing it.
The reason is often not hard to find. Most exercises for belly fat loss are complex and difficult. While you may stay motivated for long enough to lose belly fat, it gets incredibly difficult to stick with the workout routine afterwards.
And unless you modify your lifestyle suitably, the hard won battle against those tummy tires is lost and the roll of blubber appears once more around your middle as if by magic!
So which are the most effective exercises to get rid of belly fat?
1. help to burn stomach fat
2. tone your abdominal muscles
3. are easy enough to do that you’ll stick with them for months, even years
Now that becomes a rather restricted and exclusive list of belly fat loss exercises. Still,
* if you want a toned, flat stomach
* if you want to fit into those pretty dresses you bought
* if you want to burn off those love handles or get rid of that beer belly
* if you dream of that sculpted, slim look
then you’ve got to learn about these 10 exercises for belly fat that really work.
* They get you moving from the waist, so the movement is not of your hips but above it, exercising your abs
* They tighten your core muscles, giving you the sense of becoming taut and tense between your hips
* They strengthen more than just belly muscles, working on your lower back, hips and upper thighs as well
* They stabilize your core, spine and pelvis so that you won’t develop backache and will develop a better posture
* They burn fat stores all over the body, so you won’t just have a firmer tummy but also lose weight and gain muscle, becoming fitter overall
Let’s now take a look at the exercises for belly fat loss that will make all of this happen for you. But first, a word of caution.
Before starting any workout, please consult your doctor or coach/trainer to confirm that you’re fit enough to do them. Otherwise you’ll risk injury and other serious health problems, which is not a good trade-off just for losing a few extra pounds of weight.
Among the easiest, most popular and effective belly fat loss exercises, running burns off calories and gets rid of extra body fat. You don’t need any fancy equipment or gear for running. But be sure to get yourself a nice, comfortable pair of running shoes so that you avoid injury, strain or pain while you exercise.
If running isn’t practical, for any reason, you might consider a brisk walk instead. It’s only a little less effective at reducing stomach fat and is suitable for all age groups.
A countdown workout using kettlebell swings in combination with the squat thrust is extremely effective at burning off belly fat. You begin the workout by doing 15 reps of the kettlebell swings, then 15 reps of the squat thrust. Then, with no break, you do 14 reps each of the pair of exercises, followed by 13, then 12 reps, all the way down to 1 rep each.
That’s 120 reps in total. Each rep takes 3 seconds, which means the entire exercise session is only 12 minutes long – though it will make your muscles burn! You might begin with 8 reps and gradually work your way up to 15 over time.
Here’s how to do a kettlebell swing.
Bend at the hip. Hold your kettlebell (or dumbbell) with both hands stretched out in front of you. Heft the kettlebell between your legs. Then squeeze your buttocks, and thrust your hips forward while swinging the kettlebell upto shoulder-height.
Then reverse the motion, so that the kettlebell swings back to between your thighs. Make sure your lower back remains naturally arched while bending your hips. Swing in a similar fashion, back and forth, until you finish doing the required reps.
This video will show you how to do the kettlebell swing using dumbbells:
Stand up with your feet apart. Then bend at your hips and knees. Squat until you can touch the floor with your hands. Kick your legs backwards to reach a pushup position. Reverse the movement, and then stand up quickly. That makes 1 rep. A countdown workout in combination with the kettlebell swing starting with 15 reps is one of the best exercises for belly fat loss.
Watch this 1-minute video on how to do a squat thrust:
Many workouts for belly fat loss focus exclusively on crunches. They are effective and easy to do.
Lying flat with your knees bent and feet on the ground, raise your hands and put them behind your head. Take a deep breath, and exhale as you raise your torso off the ground. Just lift up a few inches from the ground. Don’t try to get into a sit-up position, or you may hurt your back. Breathe in as you lie back down again.
Repeat this 10 times for one set. Do two to three sets in a session.
Extend your legs up towards the roof while lying flat on the ground. Cross one knee over the other. Then do the crunch as above. Breathe in while lifting your upper body off the ground, and breathe out as you lower yourself back down.
Repeat 12 to 15 times for a set, and do 2 or 3 sets. As this can be an intense exercise and cause sore muscles the next day, start by doing a few and then work your way up.
Donkey kickbacks will burn calories and melt away belly fat fast while strengthening your core muscles.
Kneel on all fours. Draw in your belly, keep your abs tight, and lift your knees off the floor. Fold your right knee forwards closer to your chest, then kick it straight back out behind you. Repeat this 8 times, and then switch to the opposite knee.
Watch the video to see how it’s done:
Among all belly fat loss exercises, this one is quite strenuous and conditions your abdomen, hip and lower back muscles.
Rest on your knees and elbows in the prone position, with your neck and spine straight. Raise your knees off the floor while supporting yourself on your toes. Stay in this plank position for 30 seconds, breathing normally. Then rock gently to and fro for another 30 seconds.
Then lie down sideways on the ground, supporting your body only on your right elbow and leg. Hold your knees straight and keep your hips from touching the floor. Hold for 30 seconds. Then repeat it on the opposite side.
The rolling plank can be stressful for beginners, so don’t overdo it. Remember to breathe normally, because otherwise you might feel faint or giddy.
Lie down with hands by your side (or behind your head). Raise both legs off the ground and bend your knees. Bring the right knee near your chest, while holding your left leg away. Then move your right leg away while simultaneously bringing your left knee closer to your chest.
Repeat this sequence rhythmically in a cycling movement, as if you were pedalling a bike.
Sit comfortably on the floor in a cross-legged pose. Place your hands flat on the ground beside your hips. Tighten your core. Push your hands down and raise your entire lower body from the floor. Hold it for 3 breaths and lower yourself back down.
The scale pose can be difficult, and to start out you can try to lift only your buttocks off the floor. Repeat the exercise 3 times.
Watch a video demo of the scale post exercise:
One more effective exercise for belly fat loss is the sideways bend. It’s easy to do and requires no special equipment.
Stand straight, feet together and hands on your hips. Bend your body to the right as far as you can, to the point when you sense a tightness at the left side of your waist. As you bend, raise your left hand upwards.
Hold the position for 15 seconds before returning to the starting point. Then repeat it on the left. Gradually increase the holding time to 30 seconds on each side.
There you are.
10 proven exercises for belly fat loss that are simple and easy enough to keep you doing them forever. This way you won’t run the risk of putting on the weight you lost through exercise.
But remember, exercise alone won’t help permanently get rid of belly fat. You must also modify your lifestyle to
* eat healthy
* get enough sleep
* drink plenty of water and
* avoid bad habits that alter your metabolism and cause you to put on weight.
Be sure to follow these fat loss exercise routines yourself to shed stubborn belly fat. And point friends to this page whenever anyone asks you:
* What kind of exercise to lose belly fat?
* Do crunches burn fat in the stomach?
* Do squats help you lose belly fat?
* How can I reduce stomach?
* Which are the best exercises for belly fat loss?
Comprising of 197 pages in total, Jason Ferruggia's guide "Muscle Gaining Secrets" teaches simple yet effective muscle building exercises for natural weight gain and body building.
It reveals "the secrets all skinny guys need to know about building muscle" - and it works even for hard gainers.