The Best Exercises To Lose Belly Fat
1. HIIT Workouts
HIIT, which stands for High Intensity Interval Training, is a great way to burn lots of calories in a short space of time. It gets your heart rate up fast and research has shown it could be effective in targeting belly fat, specifically.
The idea is that you’ll do a combination of different exercises for 30 seconds each, followed by a 30-second break and you’ll generally repeat this sequence around four to five times. It’s tough but it’s short and sweet, and over before you know it!
Whether you do HIIT as part of your at-home workouts or take a class at a studio, you’re sure to work up a sweat and get endorphins flowing. So, as well as being one of the best exercises to lose belly fat, it’s a great one for your mental wellbeing, too. Just be sure to wear one of the best sports bras while you’re doing any HIIT exercises to give you the right support.
It might sound like a simple activity you often do without thinking, but walking for weight loss is legit and one of the best exercises to lose belly fat.
But, it’s more than just searching ‘how many miles is 10,000 steps?’ and setting off on a stroll around your local park.
Taking your walks to the next level with Nordic walking, using the best walking poles or trying a walking workout will help you get your heart rate up, improve your cardiovascular health, tone and strengthen, and lose weight.
3. Strength training
Effective Tips To Lose Belly Fat
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
Belly fat is more than a nuisance that makes your clothes feel tight.
Its seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 19 effective tips to lose belly fat, backed by scientific studies.
Lying Alternate Toe Taps
Target Lower abs, upper abs, obliques, and glutes
How To Do
What Not To Do Dont worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible.
Read Also: Why Does My Stomach Hurt When I M On My Period
The Best Way To Burn Belly Fat If You’re Over 40
One thing to note if you’re a 40+ woman: losing belly fat naturally might be harder than before. Let us introduce you to a new word: somatopause. It refers to the time in your life when the growth hormone somatotropin begins to decline, something that happens once you hit your 40s.
Combined with declining levels of oestrogen and progesterone, fat storage will also tend to move from your hips and thighs to your stomach. But, this isn’t the time to go HAM on HIIT workouts. Kate Rowe-Ham, personal trainer and founder of the Fit Hut in Sussex advises focussing on resistance training to build muscle tissue that’ll support your metabolism as you age.
‘You cant spot-reduce fat,’ says Rowe-Ham, referring to the myth of removing fat from specific parts of your body. ‘Increasing lean body mass by building muscle is the most sustainable way forward if healthy weight loss is the goal.’
Can Plank Reduce Belly Fat
A plank is among the top beneficial and calorie-burning exercises. They help flatten the belly fat because they tend to engage many muscles at similar times benefiting core strength in the body. Further, they improve posture flexibility and tighter tummy.The experts recommended someone stick to a specific goal of holding the Plank for around 60 seconds at a minimum of about three times. Planks might look simple, but they need a lot of balance and resilience.
Recommended Reading: How To Alleviate Stomach Pain
How You Should Hold Planks Into Place
It might be challenging until you will build the muscles a bit. Below is an overview to help you directly get to often plank position:
- Get to push-up on floor into position
- Bend the elbows to about 90 degrees, rest your weight on forearms for the forearm plank
- Keep the torso right and rigid followed by forming a perpendicular line from your head to toe with no bending or sagging.
- Now you should be able to loo on the floor because its relaxed
- Next hold position for extended time as long as you can
- Remember to inhale but do it steadily and slowly
- Once the form starts to suffer consider pulling the plug.
The top benefits which might happen when you perform planks each day towards burning belly fat
- Increases your metabolism
/11here Are 10 Exercises For Belly Fat
A saggy and flabby belly is a major area of concern for most of the people. Unhealthy food choices, poor lifestyle habits and sitting all day long in front of the laptops lead to fat accumulation particularly in the mid-section, making your clothes feel tighter. A bulging belly not only makes you feel conscious about your look but is also unhealthy. This type of fat is referred to as visceral fat, which is linked with type 2 diabetes, heart disease, and other conditions. The most annoying thing about abdominal fat is that it is hard to lose, especially if you do not have enough time to spare in the gym due to your busy schedule. Luckily, even 10 minutes a day can help you come to shape. Here are 10 exercises that work particularly on your abdominal muscles and help to burn all those extra fat from the mid-region. You need to do each of these exercises for 45 seconds, followed by 15 seconds of resting period.
Recommended Reading: How To Treat Bloated Stomach
How To Lose Belly Fat Fast
Right, by “fast”, we’re going to have to assume you are looking for answers to how to lose belly fat efficiently and safely. That’s the only way we know how to do things at WH and the only way we plan on doing things, too.
One way to make sure you’re as dialled into your belly fat loss journey as possible is to get more granular with your nutrition. Now, ifyou’re already familiar with counting calories, listen up this is how to fine-tune your fat loss efforts to focus on how to lose belly fat in particular. It’s known as learning how to count and calculate your macros.
“Counting macros” is a diet technique to make sure you’re eating the right amounts of each macronutrient protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient.
How? Well, each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function.
Tweaking the volumes you eat can help build muscle and lose body fat more efficiently, as well as allowing you to re-incorporate some of your favourite foods. Because you’re looking at what makes up what you eat, foods that are less nutrient-dense can be incorporated . All you’ll need to do is work out how that impacts the rest of your day.
What Exercise Burns The Most Belly Fat
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
Which exercise is best for belly fat? Crunches: The most effective exercise to burn stomach fat is crunches. Walking: A very simple cardio exercise which helps you lose the belly fat and stay fit. Zumba:
What food burns the most belly fat? Belly Fat-Fighting Foods. Avocados. Chocolate Skim Milk. Green Tea. Citrus. Supermarket shocker: Vitamin C in colorful produce, like oranges and red peppers can help you zap up to 30 percent more fat during exercise, research from Arizona State University at Mesa suggests.
How can I slim my stomach in a week? Losing the fat around your midsection can be a battle. Cut Calories, but Not Too Much. Eat More Fiber, Especially Soluble Fiber. Take Probiotics. Eat Foods Rich in Monounsaturated Fatty Acids. Limit Your Intake of Carbs, Especially Refined Carbs.
What foods cause the most belly fat? Sugary Foods and Beverages. Many people take in more sugar every day than they realize. Alcohol. Alcohol can have both healthful and harmful effects. Trans Fats.
Don’t Miss: What To Do For Toddler Stomach Ache
Exercises To Lose Belly Fat In Women
Women are built for child-bearing which makes us fat-storing machines. Fast and furious efforts to lose belly fat are often not sustainable and can lead to health issues, eating disorders, and the loss of precious muscle.
In order for women to lose belly fat and body weight safely, they must commit to a long-term program that combines simple exercises with a healthy diet.
Losing one to two pounds per week is a safe and realistic goal. It will also help prevent type 2 diabetes, heart disease, and cancer.
Plus, belly fat is unsightly and makes your clothes fit tight and uncomfortable. There are two types of fat :
- the soft fat that makes you look pudgy and
- the visceral fat that causes your body to release cortisol, the stress hormone and other compounds that increase inflammation throughout your body.
The first fat you lose when you start an exercise program is visceral fat, however the subcutaneous fat may take a little longer to lose, so be patient.
For women, here are 6 exercises to consider in order to lose belly fat:
What Are The Best Exercises To Burn Belly Fat
As mentioned earlier, there are specific ways to reduce fat in the abdominal region. The best exercises to burn belly fat are abs exercises that will increase muscle in the abdominal region that will give you better defined abs once fat has been lost. To burn belly fat, you need to burn fat. This is by being in a caloric deficit and exercising well.
Here are some belly fat burning exercises you can do using the equipment above:
Also Check: What To Do For Stomach Acid Pain
Best Exercises For Side Fat
Here youll find the 10 best side fat exercises so you can get rid of those love handles. Side fat is one of the most stubborn and difficult places on the body to lose but here Ill show you how to get rid of love handles as fast as possible.
You probably know what its like to lose weight everywhere else on your body except your love handles. Getting rid of this troublesome side fat is a lot harder than youd think. Its frustrating you might not have fat anywhere else on your body except the sides of your lower waist.
Yes, its true your genetics are going to play a big part in losing stubborn love handles. But its definitely not everything! Following some simple dieting tips as well as these side fat exercises can do a lot when they dont seem to want to budge.
Weve all heard maybe to eat less sugar will drop that muffin top or maybe even to eat more protein. But the truth is a lot simpler than youd think And with the following exercise list for getting rid of side fat, youll lose them once and for all.
Lifestyle Tips To Reduce Belly Fat
- Eat Right
Reducing abdominal fat is 80% about eating the right food. Follow a healthy and balanced diet with adequate macro and micronutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home .
- Drink Water
Always carry a water bottle, and make sure you keep sipping water throughout the day .
- Short Bursts Of Exercises
According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat , .
- Say No To Sugar
Cut down on sugar to reduce belly fat . Use honey or jaggery instead.
- Reduce Sodium Intake
Consuming a lot of salt causes water retention in the body , . Reduce your sodium intake to see a difference in your belly fat.
- Increase Intake Of Vitamin C
Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress . A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat .
- Consume Fat Burning Foods
You can consume the following foods to burn fat by boosting metabolism.:
- Include Healthy Fats
Include polyunsaturated fatty acids into your diet. PUFA help reduce inflammation in the body , thereby lowering the chances of accumulating abdominal fat.
- Do Not Skip Breakfast
- Get A Good Nights Sleep
Don’t Miss: Why Is My Stomach Fat Not Going Away
Can Running Make You Lose Belly Fat
Running is an incredibly effective fat burning exercise. In fact, when it comes to losing weight, its difficult to beat. According to data from the American Council on Exercise, a runner who weighs 180 pounds burns 170 calories when running for 10 minutes at a steady pace. Make that a 30-minute run and that same runner will burn over 500 calories. But long runs alone arent going to help you shed that belly fat. You also need to make dietary and lifestyle changes to shift those problem areas.
Even if youre a regular runner who is watchful of what you eat, its still possible to have belly fat that you just cant shift. In many cases, this can be down to diet. Even experienced runners can make misguided dietary choices. For example, those who exercise regularly tend to eat more protein bars and sports drinks, both of which contain high levels of sugar. Unfortunately, that sugar loves to stay in your body, particularly around the tummy area.
How To Burn Belly Fat With Exercises
Spot training doesnt work and all the planks in the world arent going to help to get rid of your belly fat. You can still do ab workouts to help tone up the area. But you shouldnt expect the excess fat to come off your abs by doing them. Youll need to use other more effective methods to burn the fat off your belly.
This study found six weeks of abdominal training had no effect on waist circumference or the amount of fat on the participants abs. There are different kinds of belly fat known as subcutaneous and visceral .
Subcutaneous fat is the fat that is right underneath your skin that you can pinch with your fingers. Visceral belly fat is the kind that builds up around your stomach and your organs. This is the dangerous kind linked to heart disease, diabetes, and some cancers .
To get rid of your belly fat completely youre going to want to get rid of both of these kinds of abdominal fat. You cant get a flat stomach if you have one or the other.
Usually, when you just have a little bit of belly fat its subcutaneous . But if you have a large amount of belly fat then you probably have both subcutaneous and visceral abdominal fat. Either way, youre going to have to get rid of both kinds to flatten your stomach all the way.
But doing more cardio exercises isnt going to be the answer if your goal is to burn stomach fat. Weight loss will only get you part of the way but its not going to be the solution to losing those last stubborn pounds of belly fat.
Don’t Miss: How Do Probiotics Work In The Stomach
The Best Exercise For Belly Fat
We’ve been conditioned to think that super hard exercise are going to be the things to help us get results, especially when we’re trying to lose lower belly fat. In fact surprise, surprise it’s much more holistic than that and is about keeping your nutrition, exercise and general movement in check concurrently.
Outside of gym workouts , the movement you’re doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can actually contribute more to hitting your healthy fat loss goals. This type of movement is known as NEAT and is a cornerstone of healthy body composition.
‘NEAT simply refers to the energy used carrying out any daily activity that isn’t formal exercise or sleeping,’ says Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.
NEAT plays a major role in how much energy you expend per day and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.
You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they’ll all contribute to the process in which you lose belly fat.
Learn everything you need to know about NEAT exercise with this full explainer.