10 Best Belly Fat Exercises
Arguably the best way of losing belly fat is exercising. So if you’re serious about losing weight, you would have to build around half an hour of exercise into your daily schedule for targeting and lessening belly fat. Let’s discuss the 10 BEST BELLY FAT EXERCISES that help in minimizing stomach fat naturally.
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The 10 Best Belly Fat Exercises
1. SPRAWLS
Among the toughest exercises on this list of BEST BELLY FAT EXERCISES is the sprawl and the results with this one are also worth the efforts. The sprawl can be termed as a burpee on steroids – a total body exercise working on a lot of muscles and also burns calories while shaping and toning your lower and upper body, mainly your abdominals. This can take the conventional burpee to another level after the need to touch chest towards ground, then you’ll need to push-up towards a plank as you’ll continue moving.
Doing a sprawl: While you stand with the feet kept at shoulder-width distance, you can simply squat down while placing hands on ground. Now jump the feet back towards plank while lowering the body for touching ground. Push yourself to the plank while jumping feet outside the hands to a squat. Now stand up again. This would be counted as single rep. For burning higher calories, it’s would be a good idea to add one jump between a sprawl.
2. MEDICINE BALL OVERHEAD SLAMS
The overhead medicine ball slams lead to strengthening of core as it mainly works against the gravity. The exercise is also among the BEST BELLY FAT EXERCISES as it puts your endurance to the test, and elevates the heart rate whenever you’re picking up the ball and bringing it in an overhead position. For getting best out of this particular exercise it’s best to have a ball with heavy weight.
Way to Do Medicine Ball Slams: You need to stand up tall with the feet kept at hip-width distance, and hold the medicine ball with both hands. Reach both the arms overhead, and also totally extend the body. Also, slam forward the ball and also down towards the ground. Extend the arms towards ground as you’re slamming and you won’t have to be afraid of bending the keens while you’re hinging over. Now squat for picking up the ball and also standing up.
3. ROWING MACHINE
Rowing machines are a routine of most gyms and it wouldn’t mean that you won’t weave the fat-blasting cardio workout in the gym routine. The rowing machine isn’t only great for getting the heart rate up, but it also helps in burning fat and attacking those extra calories, but it works muscles in the core, legs, shoulders, back, and arms, according to Penfold.
You can try the 4-minute rowing circuit: Start rowing for 20 seconds followed through 10 rest seconds. Look at the meters that you’ve traveled in that particular time. (Don’t leave the rowing machine or also let go of the handle while resting, according to Penfold.) This can be repeated around eight times, and try to beat your previous distance.
4. REVERSE CRUNCHES
Reducing fat in the stomach region can involve many crunches along with variations of crunch. Now, doing reverse crunches would work great for getting rid of stomach fat. Similar to other BEST BELLY FAT EXERCISES, the reverse crunches are great exercises for losing belly fat, mainly for women.
The exercise is similar to the move of twist crunch till your legs are simultaneously behind the shoulders. It would be considered as the best abdominal exercises meant for targeting lower belly fat. How to do reverse crunches: For doing reverse crunches you need to lie on floor with arms on your sides.
Cross feet and also lift these off floor so the knees create 90-degree angle.
Contract ab muscles and also lift the shoulders and head off the surface. Now exhale on contracting and inhale when the lower back is downwards. The exercise must be done in 1 to 3 sets with around 12 to 16 reps for each set.
5. MEDICINE BALL SLAMS SIDE-TO-SIDE
Chris DiVecchio, trainer, explains “Medicine ball slams are explosive and dynamic, metabolic exercises that don’t target only a single muscle group, “. On surface, the main movers of the exercise are hamstrings, biceps, shoulders, quads, and obliques.
However, as the time goes by with fatigue setting in, nearly all muscles in the body, in one or the other way can be involved like secondary movers, making it overall belly blaster,” he also adds up. Thus doing side-to-side ball slams compared to overhead slams can integrate a lot of ab work on obliques.
6. DOING LATERAL BALL SLAMS ON MEDICINES
You need to stand with the feet shoulder-width apart with medicine ball on the side. Now you’ll be able to pick the ball while simply rotating the body while you’re slamming the ball away a little bit from the pinky toe. Be sure to pivot the feet while bending back knee while you’re arriving into the position of split squat for catching ball while it is on single bounce. You need to alternate the sides. Also, be sure to tighten the core while you position the medicine ball overhead and sidewards.
7. RUSSIAN TWISTS
Russian Twist has been among the BEST BELLY FAT EXERCISES for reducing stomach fat for a long time and it a core exercise that leads to improvement of oblique strength along with the definition. The move normally gets performed with a plate or medicine ball and also involves side to side torso rotation while you hold sit-up position while positioning the feet away from the ground.
The proper way of doing Russian Twists: You need to sit tall on floor while keeping the knees bend and your feet kept off the ground. Now hold the medicine ball with your hands kept at the chest height. Now you can lean backward in addition to a tall, long spine and hold the torso at 45-degree angle while keeping your arms little bit away from the chest. Now from here on, you can turn the torso towards the right, and squeeze and pause the oblique muscles on your right, then turn the torso towards left side and pause for squeezing the left side oblique muscles. Now turn the torso towards left while pausing and squeezing left side oblique muscles. This movement must come from the ribs instead of your arms.
8. BOSU BALL PLANKS
These cardio sessions are among the BEST BELLY FAT EXERCISES you can do and are considered vital as it is about burning fat layer while you rest on top of the abdominal muscles. However, it still works on the abs while you’re shedding the fat, according to Adam Sanford, a personal trainer in New York.
The move is a lot more rigorous compared to the traditional plank where the hands are kept on floor, as the BOSU is for testing the balance, according to Sanford. “When the body wants control when the balance gets challenged, the oblique, abs and deep transverse ab muscles get activated,” he states. Strengthening the core muscles can also help in increasing the metabolism, and help in burning fat along with calories.
How to do BOSU ball plank: Flip BOSU ball on the rubber side while holding the flat surface edges with both the hands, at shoulder distance. Now hold the plank for around 30 to 45 seconds, while increasing time as you gradually build more strength.
9. MOUNTAIN CLIMBERS
Similar to the burpees, many fitness enthusiasts have loved the efficiency of mountain climbers as it works well on the core with other muscle groups as well. This is one of the BEST BELLY FAT EXERCISES!
Doing Mountain Climbers: You need to get in the position of high-plank with the wrists kept directly under shoulders. Make sure to have a tight core, and draw the belly button towards the spine. Now drive the right knee towards the chest while bringing this back to the plank. Then you can drive the left knee towards chest while bringing it back. Now continue towards alternative sides.
10. SIDE CRUNCHES
This is a variation of the old twist crunch. The only change required here is tilting the legs to same side simultaneously. The side crunch emphasizes a lot more on side oblique muscles and reduces the chubby love handles appearance. You can simply aim for two or three side crunches sets (10 reps per set) daily.
Doing Side Crunches:
* Lie on the ground with your hands beneath your head and the knees kept together.
* Move the upper body towards right and make sure that your shoulders and head are little bit elevated.
* While focusing on the core, lift the upper body and bring elbow close towards hip. Lower and then repeat while switching the sides.
* Try lifting upper body for making the move difficult and lift the upper body at same time while you’re lifting the bent knee, and keep them together.
* For advanced version, you need to lift upper body while you lift straight stacked legs.
* Do two 10 to 15 repetitions sets on one side and later you work up to three sets.
* Make sure to not crane or hunch the neck forward.
Getting toned gradually towards a flat stomach is all about building muscle and burning body fat together. The best way of burning body fat is through different cardio exercises like walking, running, bicycling, and elliptical training.
With all such exercises, shedding love handles, burning stomach fat, and also building the six-pack would be do-able. Thus you need to send the
Note: All these exercises only work with a strict diet with calorie control. All exercise with little to no diet won’t do much good for burning fat. Although you’ll surely notice a little bit of muscle, but for getting a lean appearance with these BEST BELLY FAT EXERCISES, it’s best to follow a strict diet and exercise routine!
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