Best Exercises For Lose Belly Fat At Home

Removing the persistent fat from your belly is not simple. To lose belly fat, you must do certain exercises. AARP warns that individuals with belly fat are more likely to get heart disease, diabetes, stroke, and several cancers. Exercising and changing your lifestyle can help you reduce abdominal fat. This article explains how to reduce and control belly fat effectively. Take a look at this video.

In This Article

15 Best Exercises To Lose Belly Fat
Helpful Advice By 8 Fitness Experts
Lifestyle Tips To Reduce Belly Fat

Table of Contents

15 Best Exercises To Lose Belly Fat

You should warm-up for 10 minutes before starting these exercises. Take a 10-second break and begin with the following exercises after your muscles have been warmed up:

1. Lying Leg Raises

Target

Upper abs, lower abs, glutes, hamstrings, and quads.

How To Do

Lie down on a mat. Keep your hands on the floor, with your thumbs under your hips. Raise your feet off the floor, gaze up at the ceiling, and contract your core. This is the starting position.
Lift your legs to a straight 90-degree angle, and then bring them back down slowly.
Raise your legs again before contact with the floor. Do 3 sets of 15 repetitions.

What Not To Do

Don’t place your feet entirely on the floor or push your hips up with your hands to raise your legs.

2. Leg In And Out

Target

Upper abs, lower abs, glutes, hamstrings, and quads.

How To Do

Sit down on the mat with your feet together. With your palms flat on the mat, place your hands behind you. Lean back a bit as you lift your legs off the floor. This is the starting position.
Put both your feet in. Bring your upper body as near to your knees as possible at the same time.
Return to the starting position. Do 2 sets of 20 reps.

What Not To Do

At the back, do not spread your hands too far apart.

3. Scissor Kicks

Target

Upper abs, lower abs, glutes, hamstrings, and quads.

How To Do

Lie face downwards on a mat and place your hands under your hips.
Lift your upper back, head, and legs off the floor. This is the starting position.
Lower your left leg to the ground. Lift your left leg slightly before it reaches the ground and lower your right leg.
To complete one set, do this 12 times. Do 3 sets of 12 reps. Take a 20-second break before proceeding to the next exercise.

What Not To Do

This exercise should not be done quickly or without breathing.

4. Crunches

Target

Upper and lower abs.

How To Do

Lay down on a mat, flex your knees, and place your feet on the floor.
Place your thumbs on the back of each ear. Hold the back of your head tightly with the rest of your fingers. Lift your head off the floor. This is the starting position.
Begin the movement by curling up and touching your knees with your head.
Return to the starting position.
Make sure you take a breath while curling up and exhale while lowering yourself. Do 2 sets of 12 reps.

What Not To Do

Don’t tuck your chin in.

5. Bicycle Crunches

Target

Upper abs, lower abs, obliques, glutes, hamstrings, and quads.

How To Do

Lie down on a mat with your legs bent and lifted your feet off the floor.
Place your thumbs behind each ear. The rest of your fingers should support the back of your head. Lift your head off the floor. This is the starting position.
Put your left leg down and stretch it out straight. Twist to the right and curl up at the same time. With your right knee, try to touch your left elbow.
Return to the flexed position and curl back down with your left leg.
Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before PROCEEDING on to the next exercise.

What Not To Do

Do not hurry or tuck your chin in when completing the sets.

6. Half Seated Reverse Crunch

Target

Upper abs, lower abs, and glutes.

How To Do

Sit on a mat, bend your knees, and keep your feet flat on the floor. Lean back and support your body with your elbows. This is the starting position.
Bring your knees almost near to your nose and lift both your legs off the floor.
Bring your feet down to the starting position while gradually lowering them. Do 3 sets of 15 reps.

What Not To Do

Do not touch your shoulders or bend your lower back too much.

7. Sit-ups

Target

Upper and lower abs.

How To Do

Lie face downwards on a mat with your knees bent and place your heels on the mat. Tighten your core and place your hands behind your head. Look at the ceiling and raise your head and shoulders off the floor. This is the starting position.
Raise your body off the mat using your core strength and sit upright.
Slowly return to the starting position. Do 2 sets of 12 reps.

What Not To Do

Don’t get confused between crunches and sit-ups. You must first rise and return to your starting position to do sit-ups. Do not bring your elbows closer while sitting up.

8. Heel Touch

Target

Upper abs and obliques.

How To Do

Lie face downwards on a mat with your legs bent and feet wider than shoulder-width apart. Keep your hands at your side, chin up, shoulders relaxed, and core engaged.
Bend your arms perpendicular to the ground and try to touch your right heel with your right hand.
Bend your body to the other side and stretch out your left arm so that it touches your left heel.
To complete one set, complete 20 reps of each exercise. Do 3 sets of 20 reps. Take a 20-second break before proceeding to the next exercise.

What Not To Do

Place your feet a bit wider than hip-width apart.

9. Jackknife Crunch

Target

Upper abs, lower abs, glutes, hamstrings, and quads.

How To Do

Lay down on a mat and extend your hands over your head. This is the starting position.
Keeping your back and neck in alignment, lift your upper body. Lift both of your feet off the floor at the same time.
Put your hands on your knees and feel them.
Return to the starting position. Do 3 sets of 12 reps.

What Not To Do

Do not put your head completely on the floor between repetitions.

10. Russian Twist

Target

Upper abs, lower abs, obliques, and glutes.

How To Do

Lean back while sitting on the mat with both legs lifted and your knees bent. Balance your body by joining your palms. This is the starting position.
Please bend your upper body to the left and then back to the right.

What Not To Do

While doing this exercise, do not hold your breath.

11. Lying Alternate Toe Taps

Target

Upper abs, lower abs, obliques, and glutes.

How To Do

Lie on the mat and lift both of your legs. Raise your hand up, lift your head and upper back off the floor, and tighten your core. This is the starting position.
While curling, try to touch your left foot with your right hand.
Curl back down.
While keeping your legs curled up, reach across with your left hand and try to touch the other foot. Do 2 sets of 15 repetitions.

What Not To Do

Do not worry if you can’t touch your feet. Try to get ahead of the knee and as close to the foot as possible.

12. Crossbody Mountain Climbers

Target

Upper abs, lower abs, glutes, hamstrings, and quads.

How To Do

Get into a plank position. Make sure your elbows are positioned directly beneath your shoulders. Keep your back, neck, and hips in a straight line. Do not pike up and curve down. This is the starting position.
Raise your right leg off the floor, bend your knee and bring it near your chest on the right side.
The right foot should be placed back to its starting position. Place your left foot on the floor, bend your knee and bring it closer to the left side of your chest.
Speed up and act like your running! Do 2 sets of 25 repetitions. Take a 20-second break before proceeding on to the next exercise.

What Not To Do

Keep your palms close to your body and do not droop your neck or lower back.

13. Burpees

Target

A full-body exercise that also works your abs.

How To Do

Stand straightly with your feet shoulder-width apart and maintain a straight posture.
Put your hands on the ground, knees bent, and begin to bend over. For simplicity, let’s call this the “frog” position.
Jump and push both of your legs behind you into a push-up or plank position.
Get back to the “frog” position.
Lift your hands over your head and jump vertically.
Softly land on the floor.
Get into the frog posture and then return to the plank position. Do 3 sets of 8 reps. Take a 10-second rest between each set. Also, take a 20-second rest before proceeding to the next exercise.

What Not To Do

Set goals that are difficult to achieve. Burpees are challenging to complete. It makes no difference how many burpees you do. The most important thing is how many you accomplish while maintaining the correct posture.

14. Plank

Target

Upper abs, lower abs, shoulders, biceps, and glutes.

How To Do

Kneel on a mat.
Keep your elbows on the mat.
Keep your right leg extended and then your left.
Keep your neck, back, and hips aligned. Keep your core muscles activated.
For at least 30 seconds, maintain this posture. 3 sets of 30-60 seconds hold are recommended.

What Not To Do

Do not put your palms away from your shoulders. Please do not drop your lower back or pike it up.

15. Side Plank

Target

Abs, shoulders, biceps, and glutes.

How To Do

On your right, get into a side half-lying position. Place your left foot on the floor and across your right foot.
Keep your left hand on your waist and your elbow right under your shoulder.
Raise your pelvis off the floor. Your back should be parallel to your neck and head.
To make things more complicated, open your left hand wide.
Hold this pose for 30-60 seconds. Continue to breathe.
Lower your body. Take a 10-second break, change sides, and repeat on the other side. For beginners, one set of this exercise is sufficient. You may extend the duration and sets as you progress.

What Not To Do

Do not drop your pelvis.

Helpful Advice by 8 Fitness Experts

Here are some tips from eight fitness experts to make it more efficient and quick for you. Scroll down to read all about it!

Sarah

Ab crunches and a crash diet are not the most effective methods for loose belly fat. If you want to show off a well-toned stomach, you should eat a healthy diet that includes essential fats rather than restricting yourself.

You should exercise 3 to 5 times a week, as well. Burpees, side planks, and bicycle crunches are three great exercises.

Sarah: tabatalive.com

Laura London

V-ups, planks, and bicycle crunches should be your primary abdominal exercises if you want to lose belly flab.

Laura London: lauralondonfitness.com

Lori L. Shemek

HITT is highly efficient for weight reduction overall and especially for difficult lose belly fat. If you aren’t eating healthily, you’ve passed through menopause, or if you’re not losing weight, do these exercises. Don’t be scared by the name since it’s up to you to pick the level of intensity. Your perceived effort is what matters.

Lori L. Shemek: drlorishemek.com

Kelly Rennie

Do practice plank, leg raises, and cross-body mountain climbing exercises.

Kelly Rennie: busymumfitness.com/

Anthony Trucks

Hang bicycles, decline bench sit-ups, and prone slider toe-ins for practice.

Anthony Trucks: truckstraining.com

Lee Brogan

HIIT sprints are highly effective. Also, boxing and Tabata are great for lose belly fat.

Lee Brogan: gymfreetrainers.com

Doonya

When it comes to lose belly fat, nothing beats Flick step, sweep, and twist exercises.

Doonya: www.doonya.com

Kerry P. Taylor

To acquire a flat stomach you’ve always desired, try doing half Turkish get-ups, ab wheel rollouts, and standing band rotations.

Kerry P. Taylor: www.212healthandperformance.com

Here are some additional strategies/tricks to help you reduce your belly fat.

Lifestyle Tips To Lose Belly Fat

· Eat Right

According to 80% of reducing abdominal fat it’s about eating the proper food. Follow a nutritious and balanced diet that includes all essential macronutrients and micronutrients. Finally, eliminate takeaways and fast foods from your diet. Instead of eating out, prepare your own meals at home.

· Drink Water

Please make ensure that you carry a bottle of water with you everywhere you go and drink lots of water throughout the day.

· Short Bursts Of Exercises

According to recent research, short bursts of intense exercise are far more effective than long hours of activity or a few miles of jogging in reducing stubborn fat.

· Say No To Sugar

To lose belly fat, consume less sugar. With that in mind, you may use honey or jaggery instead.

· Reduce Sodium Intake

Water retention occurs when you consume a lot of salt. Reduce your sodium consumption to see results in your belly fat.

· Increase Intake Of Vitamin C

Vitamin C is required to produce carnitine, which aids in fat conversion to energy. It also helps block cortisol, a stress-related hormone secreted by the body. According to research conducted at Yale University, there may be a link between increased cortisol levels and abdominal fat.

· Consume Fat Burning Foods

The following meals will help you lose fat by increasing your metabolism:

Garlic: A study done on rats found that garlic helps in reducing body weight.
Ginger: Ginger has been found to reduce hunger and, as a result, might help people lose weight.
Cayenne pepper: In research on mice, capsaicin present in peppers improved their metabolic rate only slightly.
Cinnamon: Cinnamon has been shown to reduced the development of metabolic syndrome, a condition that occurs when your waistline gets too fat.

· Include Healthy Fats

Include polyunsaturated fatty acids into your diet. PUFAs help reduce inflammation in the body, thereby reducing the chances of accumulating belly fat.

· Do Not Skip Breakfast

Many individuals believe that skipping breakfast will help them lose weight faster. On the other side, skipping breakfast is a big mistake. It increases bloating and puts your body into starvation mode, both of which are causes of tummy fat accumulation.

· Get A Good Night’s Sleep

For weight reduction, adequate sleep is essential. Everyone requires at least six to eight hours of sleep. According to recent research, too much sleep or insufficient sleep may cause weight gain.

Conclusion

Now have a better idea of what you must do at home to reduce belly fat. It’s difficult, but not impossible. Follow the advice of the specialists and do the exercises, eat properly, and you will notice a difference in your waistline. Cheers!

Sources

Articles on home workout reviews are based on verified data from peer-reviewed and academic research papers, prominent businesses, research institutions, and medical organizations to assure validity and applicability.

https://www.aarp.org/health/healthy-living/info-07-2012/battling-belly-fat.html

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