LIFE STYLE | Reduce Belly Fat
12 Top Effective Workouts to Reduce Belly Fat
It’s important to remember that all bodies are beautiful, regardless of size. However if you’re experiencing health problems due to belly fat, there are exercises that can help to reduce belly fat (workouts for reduce belly fat).
Contrary to popular belief, doing countless crunches won’t necessarily lead to a toned and tight stomach. The concept of spot reduction – targeting specific areas of the body for fat loss, is a myth.
But there are exercises that focus on the core that can burn fat all over the body and help you achieve a strong, defined midsection. These exercises can help you lose belly fat while also improving your overall health.
Workouts to Control Belly Fats
Burpees exercise is one of the most effective exercises to burn belly fat. It’s a challenging exercise but it’s loved by many fitness enthusiasts. It may seem intense at first, but remember no pain no gain.
Here explains how to do burpee exercise:
- Start by standing straight with your arms by your sides and your feet shoulder width apart.
- Lower down into a squat.
- Place your palms on the floor and jump softly into a push up position with your feet back and your palms in front of you.
- Jump back, landing your feet outside your hands.
- Quickly jump up, swing your arms, and clap your hands over your head.
- Come back into the squat position and repeat.
This exercise should be done in a quick motion. But as a beginner, it’s important to start slowly. A slower pace doesn’t mean a lesser calorie burn, it means better form and less risk of injury.
We know that a minute in an exam feels like a second, but a minute on a plank feels like ten. But planks are great for burning calories and building strength and best workouts for reduce belly fat.
Here’s how to do a plank:
- Place your forearms parallel to each other at shoulder width, and align them with your shoulders.
- Plant your toes firmly on the ground.
- Hoist yourself up, so that only your forearms and toes are holding you up.
- Keep your core rigid and suck in your navel towards your spine.
- Make sure your body is parallel to the ground with no arches in your back.
Beginners should start by holding the plank for at least 30 seconds and gradually increase the duration later.
3. Medicine Ball Burpees
Olympic gold medalist Michael Phelps suggests adding a medicine ball to your burpee to increase the intensity of the exercise, boost your metabolism, and build a strong set of six pack abs.
Here’s how to do a medicine ball burpee:
- Start by standing with your feet shoulder width apart and holding a medicine ball with both hands.
- Extend the ball up overhead, then slam it down on the ground as hard as you can, hinging over and sitting your butt back as you slam.
- As you hinge over, bend your knees, place your hands on the ground outside of your feet and jump back into a high plank position, keeping your body in a straight line.
- Jump your feet back towards the outsides of your hands so that you are squatting.
- Pick up the ball and press it overhead, extending your body and standing tall.
You can use other weight equipment as well or even a dumbbell for the same purpose.
4. Side-to-Side Medicine Ball Slams
“Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that targets multiple muscle groups,” explains Chris DiVecchio trainer and founder of Premier Body & Mind. The primary movers of this exercise are the obliques, hamstrings, quads, biceps, and shoulders. And nearly every other muscle in the body may become involved as a secondary mover. Doing lateral medicine ball slams, which are side to side slams versus overhead slams incorporates more oblique ab work.
Here’s how to do lateral medicine ball slams:
- Stand with your feet about shoulder width apart with the medicine ball on one side.
- Pick up the ball and rotate your body as you slam the ball a few inches away from your pinky toe.
- Make sure to pivot your feet and bend the back knee as you come into a split squat position, to catch the ball on one bounce.
- Alternate sides.
- Make sure you tighten your core as you bring the ball overhead and to the side.
It’s important to use a suitable weight ball. And if you are new to this exercise, start with a lower weight and work your way up gradually.
Workouts for Reduce Belly Fat
5. Skater Lunges
Skater lunges are an effective exercise that improves agility and endurance. By incorporating a few of these into your routine, you can quickly become strong and fit.
Here’s how to do a Skater lunge:
- Stand with your feet little wide apart.
- Bring your left leg behind your right.
- Lower into a lunge, until your right knee almost touches the floor.
- Come back to the original position and repeat with the opposite leg.
If you’re new to this exercise, you can start by skipping the lunge part and just focus on putting one leg behind the other and repeating with the opposite leg. This will help you build the necessary strength and coordination before moving on to the full movement.
6. Kettlebell Swings
Kettlebell swings are an effective exercise for targeting abdominal fat and toning the body.
To perform kettlebell swings,
- Start by standing with your feet shoulder width apart and the kettlebell on the ground in between your legs.
- Bend your knees to pick up the kettlebell, being careful not to bend from your waist, which can cause strain on your back.
- Swing the kettlebell in between your legs and then use the momentum to swing the kettlebell out and up towards shoulder height.
- As you swing, straighten your legs for better grip and posture.
- As the kettlebell swings back, move it in between your legs again while bending your knees and shifting your heels to maintain the perfect momentum.
- Repeat the exercise.
If you’re new to using kettlebells, it’s recommended to practice with a trainer until you get used to the equipment and proper form. Additionally start with a lighter kettlebell weight and progress to heavier weights as your strength increases.
7. Russian Twists
The Russian twist is a highly effective exercise for targeting the oblique muscles and achieving a defined core. This move which is typically done with a medicine ball or weight plate, involves twisting your torso back and forth while maintaining a sit up position with your feet off the ground. This also one of very good workouts for reduce belly fat.
Here’s how to do Russian twists:
- Sit on the floor with your knees bent and feet lifted off the ground.
- Hold a medicine ball or weight plate with your hands at chest height.
- Lean back slightly, keeping your spine long and tall, and hold your torso at a 45-degree angle. Keep arms a little bit away from your chest.
- Twist your torso to the right, pause and squeeze your right oblique muscles.
- Twist your torso to the left, pause and squeeze your left oblique muscles.
- Repeat the movement, being sure to engage your core and keep the movement coming from your ribs, not your arms.
To make the exercise more challenging, increase the weight of the medicine ball or plate.
8. Cardio and Aerobics
Cardiovascular activities also known as cardiovascular training are designed to increase your heart rate. Aerobic or cardio exercises such as running, swimming, cycling and trekking are popular among fitness enthusiasts because they increase the oxygen level in your blood and burn a lot of calories. These exercises are versatile and can be performed at low or high intensity, depending on your needs and preferences.
One benefit of cardio exercises is they can help to reduce belly fat. Adding some weights while doing cardio or aerobics can increase the intensity and make the exercise even more effective in targeting belly fat.
Mixing up your cardio routine can keep things interesting and prevent boredom. Experiment with different forms of cardio such as dancing, stair climbing, or kickboxing to find what you enjoy the most. Also don’t forget to include a proper warm up and cool down in your cardio routine to prevent injuries.
9. Running on Incline
Incorporating incline running into your workout routine can significantly boost your calorie burn. According to personal trainer Jill Penfold, running on an incline can increase total calorie burn by up to 50%. Whether you’re on a natural hill or using an inclined treadmill, start with a five to ten minute walk to elevate your heart rate.
Try this incline treadmill workout:
- Begin by walking or jogging on an incline for five to ten minutes.
- Then, maintain a jog for another five to ten minutes before picking up your pace to run. Keep in mind that this doesn’t have to be a sprint, but you should be working hard enough that you can’t have a conversation.
- Alternate between five to ten minutes of jogging and five to ten minutes of running for a total of 30 to 45 minutes.
10. Strength Training
If you’re looking to lose belly fat, it’s time to increase the intensity of your weightlifting routine. By using heavier weights and reducing the amount of rest time between reps you’ll see a greater afterburn effect where your body continues to burn calories even after you’ve left the gym. However it’s important to maintain proper technique to avoid injury.
Some typical examples of strenght training are:
- Weight Lifting
- Dead Lift
- Bench Press
- Overhead Press
- One Arm Dumbell Row
- Push Ups
If you’re new to strength training try starting with a 15 minute full body workout to get a feel for the basics.
11. Zumba Dance
Zumba is a fun and effective way to burn belly fat. This aerobic workout combines Latin music and dance to create simple easy to follow routines that work your whole body. With new variations of Zumba incorporating yoga poses, lunges, squats, and more. It’s a versatile workout that keeps things interesting. Many people enjoy Zumba because it’s so enjoyable they don’t even realize how many calories they’re burning.
Remember to be mindful of your form and pace to avoid injury. Start off with a beginner class and work your way up as you get more comfortable with the moves.
Walking may not seem like the most intense exercise. But it can actually be quite effective in helping you lose belly fat. According to experts, just 45-60 minutes of brisk walking every day can do wonders for your metabolism. Additionally walking can help regulate cortisol levels which can contribute to belly fat. Brisk walking can burn calories and lead to weight loss, including belly fat with just one hour of walking a day resulting in the loss of one pound per week.
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