In order to effectively target belly fat, your heart rate should rise, your abdominal muscles should be strengthened, and the exercises should be medium to high intensity. These elements are crucial for body sculpting and fat loss.
You can perform the following workouts three to five times a week at home. Before beginning, you should warm up for ten minutes with an aerobic workout (jump rope, jumping jacks, etc.).
You must maintain a balanced diet and abstain from processed and sugary meals on a regular basis in addition to exercising. In addition, eating more fruits and vegetables will aid in weight loss and help you avoid yo-yo dieting.
Exercises for belly fat
You can incorporate the following exercises into your workout routine:
1. Burpees
Burpees are an easy exercise that work every muscle in the body and don’t need any special equipment. They are portable and may be done anywhere. A single burpee works your glutes, arms, legs, chest, and back, burning a significant amount of energy and promoting fat loss.
How to apply
- Place your feet shoulder-width apart as you stand.
- Put your hands on the ground as you squat down. Step back with your feet.
- Maintain this plank posture by keeping your thighs and chest pointed towards the floor.
- Make sure to jump with your hands above your head when you stand up by bouncing your feet back to your hands.
- Do eight to twelve burpees in three rounds. When doing burpees, it’s crucial to strive to keep the same pace for optimal outcomes. Take a minute off in between each round.
Also See: Simplest Yoga poses for a gorgeous back
2. The crunch of a bicycle
An exercise for strengthening the abdominal muscles that combines torso and hip flexion with torso rotation is the bicycle crunch.
How to apply
- Place your lower back against the floor while lying on your back and raising your legs.
- Imagine that you are in the air, pedalling a bike.
- Keep your hands behind your head and use your left elbow to grab your right knee when it’s almost touching your abdomen. Continue with the right elbow and left knee.
- Perform four rounds of 30 repetitions on each side, with a one-minute break in between, for optimal outcomes. Make sure your back is straight to avoid being hurt.
3. A climber on a cross-body mountain
A high-intensity exercise that helps tone muscles by increasing heart rate, burning fat, and strengthening abdominal muscles is the cross-body mountain climber.
How to apply
- Keep your body motionless and in a plank position by placing your hands on the ground and shifting your weight to your tiptoes.
- Alternate legs by bringing one knee forward and to the other side (e.g., bringing your left knee beneath your right side).
- You can complete four rounds of this exercise, continuously switching knees for one minute at a time. Every thirty seconds, take a break.
4. Plank Illustration Number One
You can tone your abdominal muscles and reduce belly fat by doing the isometric plank position. This is a result of your muscles actively trying to keep you in place.
How to apply
- Put both of your hands on the ground, shoulder-width apart;
- Put your feet on the floor behind you, slightly apart but parallel to one another, making sure your weight is evenly distributed across these four locations;
- Maintain a straight back and avoid lifting your hips.
- For thirty seconds, or for as long as possible, maintain this posture with your body.
5. The reverse crunch
You may contour your waist and tone the muscles in your lower abdomen by performing the reverse crunch.
How to apply
- Stretch your legs wide while lying on your back;
- Put your hands next to your body, palms down, on the floor;
- Bring your knees up to your chin by bending them and lifting your hips off the ground;
- Lower and extend your legs without putting your feet on the ground.
- To get the most out of this workout, try to finish as many as 30 repetitions in four rounds.