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Top 15 Exercises To Lose Belly Fat

Exercises To Lose Belly Fat

If you are looking for some exercises to lose belly fat, don’t worry, we have some for you. Who does not want to have a healthy and perfect lifestyle, but the thing that keeps us away from a salubrious life is usually our diet and a stationary way of living. As a result, we end up having an exactly opposite lifestyle, leading to obesity and several other health conditions.

The major hallmark of obesity is none other than belly fat, also known as central obesity. Although not all the time central obesity reminds an unhealthy lifestyle, sometimes it can be due to any underlying health condition such as diabetes mellitus, Heart disease, etc. 

Whatever the cause is, it is challenging to get rid of stubborn belly fat. So, what are you waiting for? Go through the list and choose one of the best exercises for you as per your need.

1. Crunches

Crunches give phenomenal results when it comes to losing belly fat. It typically targets the abdominal muscles, which include:

  • Transverse Abdominis
  • Rectus Abdominis
  • External and Internal Obliques

Apart from its benefit in losing belly fat, it also helps tone the abdominal muscles and give them a much flatter appearance; hence, if you are looking forward to getting rid of a saggy belly, crunches are the best exercise.

2. Sit-Ups

Similar to the crunches, sit-ups work astonishingly on tummy fat. Unlike crunches, this exercise does not just target the belly but also target other body parts. Sit-ups cover a much broader spectrum of muscles. Muscles involved in this exercise are:

  • Iliopsoas 
  • Rectus Femoris 
  • Some Accessory Muscles (Neck flexors and chest)

Other Benefits

Apart from burning abdominal fat, it has several other benefits too. Some of them are:

  • Provides core strength
  • It helps in maintaining good body posture
  • Strengthen muscles and make them flexible

3. Burpees

Here comes another workout in the list of the top 15 exercises to lose belly fat. If you are looking forward to losing some tummy fat alongside strengthening the core, you should give it a try. Burpees focus on the number of muscles that extend from the abdomen to the limbs. Some of them are:

  • Shoulders
  • Gluteus
  • Quadriceps
  • Hamstring
  • Core 

Other Benefits

  • It gives muscles endurance against wear and tear
  • Being a cardio exercise helps to increase lung capacity
  • Promote good posture and balance

4. Lunges

You must have heard about the lunges and their drastic effects on muscles of lower limbs. But you know what, one can attain that perfect flat abdomen with a slight variation in traditional lunges. 

As we all know, lunges have various types, and each one of them has its benefit. Twist lunges and lunges with front kicks hold importance when it comes to burning belly fat. 

Other Benefits

  • Stabilize muscles and give them the flexibility
  • A great core workout
  • Provide cardio boost

5. Russian Twist

Several trainers out there recommend a Russian twist to get rid of abdominal fat. The NASM (National Academy of Sports Medicine) Certified personal trainer, Peter Donohoe, said: “The Russian Twist targets all muscles in your core, making it a great abs exercise when you are tight on time.” It involves a vast spectrum of muscles which includes:

  • External oblique
  • Internal Oblique
  • Rectus Abdominis
  • Transverse Abdominis
  • Muscles of Scapula
  • Hip Flexors

Other Benefits

  • Popular among athletes since it builds up core and shoulder muscles and gives them a tone
  • Works on balance and provides stability
  • Promote good posture

Cons

Similar to the benefits, each exercise has some cons as well. According to James Thomas, a trainer said, “Combining the compression and flexion of this movement with rotation places much pressure on the spinal disc, excessive compression of the lumbar spine, and movement of disc fluid.”

6. Lying Leg Raises

No doubt, the exercises mentioned above require substantial effort and one has to move out from his comfort zone to do these workouts. So, what about the activity that one can do while lying? That, too, without putting in the extra effort? Here we have one for you.

Lying leg raises are considered as one of the classic exercises for lower abs. This workout completely isolates the Rectus Abdominis muscle, which tones the abdomen and gives the muscles a required strength. Apart from the abdominal muscles, it targets the 

  • Hamstrings
  • Quadriceps
  • Gluteus

Other Benefits

  • Lose weight from lower limbs
  • Strengthen muscles of the leg

7. Bicycle Crunches

The bicycle crunch is another essential workout to get rid of abdominal fat. It is a combination exercise involving two significant activities, crunches and bicycling. It is pretty similar to the regular crunches, but there is a slight variation in the leg part as one has to keep the legs raised and bend them alternately.  

Bicycle crunch primarily involves the muscles of the abdomen and hips, which includes: 

  • Rectus Abdominis 
  • Internal Oblique 
  • External Oblique 
  • Quadriceps (Rectus Femoris) 
  • Intercoastal 

Other Benefits

  • Burndown calories 
  • Elevate core strength 
  • Gives stability 
  • Boost heart rate 

8. Plank 

Plank is another exercise famous for its fat-burning property. Like the lunges, it has several types, and each one of them strengthens the core muscles.  

Side plank is one of those and has a tremendous effect in firming the sides of the abdomen. Muscles present at the abdomen’s side are internal and external obliques muscles, mainly the target of every abs exercise. 

Other Benefits

  • Maintains posture and balance
  • Stabilizes the shoulder and wrist 
  • Improves concentration 

9. Mountain Climbers

Another workout in the top 15 exercises to lose belly fat is none other than the mountain climbers. This workout is already well known for its calories burning and muscle strengthening properties. Unlike all other abs exercises, it involves almost all the major muscles of the human body. That could be the reason mountain climber is one of the full-body exercises.  

The exercise requires a usual push-up position with slight variation as one has to bend a leg towards the chest. This variation gives mountain climbers its uniqueness.  

Other Benefits

  • A great cardio exercise 
  • Improves motility 

10. Side-To-Side Punches

Have you ever thought that punches can reduce belly fat and can give a slim waist? The idea is not that common, but now it seems like many trainers are looking forward to it. Brian Syuki, a fitness trainer, mentioned the benefits of such exercises. He highlighted the perks of side-to-side punches on abdominal muscles. This workout is supposed to activate the shoulder, abs, and obliques muscles. 

Here are some tips from the trainer: 

  • Keep the knee slightly bend and shoulder firm to avoid straining
  • Keep abdominal muscles tight and torso upright

11. Sitting Punches

Another punching exercise to lose belly fat is sitting punches. One has to sit down and lean back while keeping the knees in a bent position and keeping punching.  

This workout typically targets the abs muscles as per the source; the more you lean back, the more you will engage the abdominal muscles. 

Other Benefits

  • Burndown calories at a great rate 
  • It engages almost every muscle and gives them strength  
  • Boost heart Health 
  • Decreases stress

12. Walking

Several studies out there prove the benefits of walking in lowering the abdominal bulk. Here we are presenting you the one conducted by Hye-Ryun Hong. The respective research found out, the group of women who walked for three days per week, 12 weeks consecutively, showed a reduction in their waistline by 2.8 cm as they lost 1.5% of their body fat. 

Other Benefits

  • Improves mood and decreases stress
  • Maintains posture
  • Provides mobility to joints and muscles and gives them strength 

13. Cycling

Cycling holds excellent importance in burning calories and stabilizing the core muscles.  

Similarly, It works excellently in attaining a flat belly as it burns down the calorie at a great rate. It states that steady bicycling can burn 1200 calories per hour. At this rate achieving the flat tuck in tummy seems possible, but for this, you have to give it a try, so what are you waiting for? Take that old bicycle out from the garage and ride over it.

Other Benefits

  • Good for Heart
  • Promotes mobility
  • Maintains posture and balance

14. Squats

You must be thinking that squats are for the lower body, so why is this workout here in the list of exercises to lose belly fat? However, several hypotheses support the idea that they work to enhance the six abs. As one suggests, they exert tension on abdominal muscles, resulting in a flatter and tone-up stomach.

Other Benefits

  • Strengthens muscles of lower limbs
  • Easily accessible

15. Yoga

The last exercise on our list is definitely a regimen most of us usually have by now and have attained several benefits out of it. It has certain poses that work tremendously to lower the abdominal fat and achieve that perfect tuck in the stomach. Here are some asanas:

  • Naukasana (Boat Pose) 
  • Bhujangasana (Cobra pose) 
  • Kumbhakasana (The plank) 
  • Dhanurasana (Bow pose) 
  • Ustrasana (Camel Pose) 

Other Benefits

  • Good for heart health
  • Reduces overall body weight
  • It gives mental peace and improves mood while relieving the stress

We hope you like the list of the top 15 exercises to lose belly fat. Here we want to give you guys a short reminder to consult a professional trainer before starting any of these exercises. They can guide you very well as per your body need and underlying health conditions. 

Written by HealthRadar360

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