Belly fat reduction is one of the most popular fitness goals. Who wouldn’t want to have a smooth figure and get rid of that bulge at their waist?
Not only is it a great way to look good, but losing belly fat can also be a great way to improve your overall health. Research has shown that larger waistlines are associated with certain conditions like diabetes and heart disease.
However, it’s not enough to do hundreds of crunches per day. It’s all about eating right, decreasing calories, and burning more calories.
Instead of spending hours at the gym doing sit-ups or crunches, focus on cardio and strength training, and focusing on your core. Are you unsure where to begin?
10 Exercises That Will Help You Lose Belly Fat
These will be the first to go, and it will only get better. Burpees may be something you hate, but they are an excellent plyometric exercise that targets your core, chest and shoulders as well as quadriceps. You’ll also burn calories and increase your heart rate.
How To Do A Burpee:
Start with your feet shoulder width apart and squat down. Start by squatting down. Next, place your hands on the ground between your feet.
Then, jump your feet behind you so that you are in a plank position. Finally, do a push up, touching your chest to floor.
Jump your feet in under your chest and raise your arms up. As you stand, extend your legs and jump with your arms up in the air. Do 10 repetitions.
Russian twists are another one that is easy to understand but can deliver serious results. They target both your abdominal muscles and your obliques.
They are great for athletes of all levels, such as baseball and tennis players, because you have to perform rotational movements.
How To Do Russian Twists:
Place your feet on the ground and place your knees on the floor. Lift your feet off the ground so that they hover above the floor. Then, lean back into a boat position. Make a V shape with the legs and your torso.
Keep your back straight. Your arms should be extended in front of your face, and your fingers should be interlaced. Use your abdominal muscles to twist your torso right to left, then back to center.
Then, repeat the process on the other side. This is one rep. You should aim for 20 reps. 10 on each side. A dumbbell can be used to make this exercise more difficult.
The kettlebell swing is another full-body exercise that combines cardio and strength training. It targets all major muscle groups.
A milk carton with water and the cap securely screwed on is an alternative. A dumbbell or kettlebell can be used.
How To Swing A Kettlebell:
Standing straight up, place the kettlebell in front of your eyes. To create momentum, bend at your knees and hinging towards the hips to grab the kettlebell.
To keep your back straight, move your hips forward as you swing the kettlebell. Keep the kettlebell from reaching above your head. This is a one-rep.
Beginners can do 45 seconds worth of kettlebell swings. Then, rest for 15 seconds, and then repeat the process three more times. For advanced users, you can go up to 90 seconds, then 15 seconds off.
Medicine Ball Slam
Although it won’t be popular with your neighbors downstairs, this exercise will make you look good and can be used to strengthen your cardio.
You will need a mat and a medicine ball to do this exercise. The medicine ball slams strengthen your shoulders, core, back, calves, and triceps.
How Do You Perform A Medicine Ball Slam?
This one is just like it says on its tin. Begin by standing with your feet shoulder-width apart, slightly bent at your knees, and then lift the medicine ball high above your head.
To avoid injury, bend at your waist and engage your core muscles. Catch the ball as you go and then repeat the process.
If you are unable to catch the ball, grab it and return to your starting position. Try to do three sets of five to ten repetitions.
Tuck jumps are another exercise that can burn calories quickly. Although you may not have done them in PE class, tuck jumps can be a powerful, explosive movement that increases your power and raises your heart rate.
How To Do Tuck Jumping:
Start with your feet slightly wider than shoulder width apart. Next, bend your knees so that you drop into a squat. Then jump into the air as if you were dropping into a squat.
Finally, bring your knees to your chest and tuck your knees under your chest. Your back should be straight.
Try to land as softly as possible on the way down. Do as many repetitions as possible. Try to do 2-3 sets of 10-15 repetitions.
Jumping jacks, another exercise that you may not have done since high school, is a great cardio workout you can do anywhere. Jumping jacks are a great cardio workout that will increase heart rate, burn calories, and improve stamina.
How To Do Jumping Jacks
Stand straight up with your legs together, your arms at your sides. Jump into the air by bending your knees. Spread your legs shoulder-width apart, and then jump in the air. Return to your starting position. Do 10-20 reps, then repeat the process 2-3 times.
Walking On An Inclines
Because you are working harder, walking on an incline burns more calories than walking on a flat surface. A study showed that walking at a speed of 3 mph and an incline of 16-18% burns 70% more calories than running on a flat surface. You need inspiration? See what happened when we tried the viral TikTok 12-33 treadmill workout.
How To Walk Up An Incline:
Walking on a treadmill at an inclined speed can cause injury. Instead of leaning forwards, engage your core and keep your hips engaged. Instead of extending your stride into longer strides, keep it short and fast.
Another fast move that will burn calories is the jumping lunge. Jumping lunges work the lower leg muscles including the quads. Hamstrings, glutes. hip flexors. Jumping lunges can be uncomfortable for some people.
To avoid this, you can do normal bodyweight lunges and alternate between your legs as fast as you can. You can start to do jumping lunges as you gain strength, even if only one or two are possible on each side.
How To Do Jumping Lunges:
Start with your feet shoulder width apart. Step the left leg forward while keeping your core engaged. Keep your arms at your sides. As you lower your right leg towards the ground, shift your weight forward.
Jump quickly and switch the position of your legs so that your right leg is in front and your left knee is pointing towards the ground. As you jump, lift your arms high so that your balance is maintained. Do 5-10 reps for each leg.
A jumping squat is similar to a bodyweight-squat. It will target your glutes and quads as well as your hips. You can opt for regular squats if you are concerned about impacting your knees. However, move through the repetitions quickly to increase your heart rate.
How To Do A Squat Jump:
Keep your feet shoulder width apart and lower your hips down so that you are in a squatting posture. As you leap out of the squat, lift your arms up.
When your feet touch the ground, immediately squat down again. You should feel your thighs begin to burn quickly. Do 10 to 15 reps.
Mountain climbers are another great core exercise that will increase your heart rate, strengthen your shoulders, hamstrings and quads. To really burn calories and strengthen your abdominal muscles, you should do these as fast as you can.
How To Do Mountain Climbers
Begin in a plank and try to keep your core tight. Keep your belly button in line with your spine. As if your left leg is reaching towards your elbow, bend your left knee in toward your chest.
Your right leg should be back in its original position. Now, bring your right knee towards your chest. Repeat. You should aim for three sets of 10 reps each.