If you want to get rid of belly fat, you should focus on exercises that target your whole body. Exercises like cardio and weightlifting are great for this. Cardio will help you burn calories and weightlifting will help you build muscle.
Phelps explains that you cannot lose belly fat by targeting that area, but there are exercises that will help burn fat all over the body and give you a stronger core.
Jillian Michaels, a celebrity trainer and nutrition expert, says that doing a variety of cardio, strength, and core exercises will help you reduce body fat. She says that she is a big fan of exercises that focus on the core, but also work multiple muscle groups at the same time with a HIIT component for added calorie burn.
It is not possible to improve your fitness by eating unhealthy foods. Eating healthy foods and having a balanced diet are important for overall fitness and achieving your goals. Consult a Registered Dietitian Nutritionist to figure out what diet is best for you.
Here are the best exercises and workouts to lose belly fat, according to personal trainers. For more workout inspiration, pick up the Tone Up in 15 workout DVD, which has 15-minute total-body workouts that you can do at home.
This exercise will help to strengthen your core, as well as your chest, shoulders, lats, triceps and quads, as explained by Michaels. Additionally, since burpees involve explosive plyometric movement, they will also get your heart pumping.
How to do burpees: Start by standing with your feet shoulder-distance apart, then bend your knees and lower your body toward the ground in a low squat. Next, place your hands on the ground just outside of your feet and jump your feet back, so that your chest comes down to the floor. Use your hands to push your body back up into a plank position, then jump your feet out so they land just outside of your hands. Finally, jump into the air with your arms overhead, making sure to land with your weight in your heels.
Michaels likes this exercise because it works the core muscles, as well as other muscles in the body.
To do mountain climbers, start in a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest, then your left knee, then alternate sides.
Braganza says that the Turkish get-up, an exercise that involves using a kettlebell, is very effective even though it is slightly complicated.
Exhale and drive through the heel to raise your hips so your body comes up to a bridge position. Draw the free arm back to the floor on the other side of your body and place the free palm on the floor. Pressing the heel of the free hand into the floor, exhale and roll onto the free shoulder, keeping the kettlebell overhead. Sweep the free leg under your body and press up to the kneeling position. Bring the free arm back overhead and stand to complete the rep. To do a Turkish get-up, holding one kettlebell by the handle with both hands, lie on your side in a fetal position. Roll onto your back and press the kettlebell up toward the ceiling with both hands until the weight is stable on one loaded side. Release your free arm and free leg to a 45-degree angle with your palm facing down. Slide the heel of the loaded side closer to your bottom to firmly grip the floor. Exhale and drive through the heel to raise your hips so your body comes up to a bridge position. Draw the free arm back to the floor on the other side of your body and place the free palm on the floor. Pressing the heel of the free hand into the floor
Using your foot on the floor for leverage, punch the kettlebell up with your other arm and roll onto your forearm on the ground. Be careful not to shrug your shoulder toward your ear on the side that is supporting your weight. Keep your chest wide open. Straighten the elbow on the ground that is supporting you and lift your body up into a seated position. Weave your leg in front of you through to the back. To protect your knees, make sure that your shin on the back leg is perpendicular to your shin on the front leg.
4. Medicine Ball Burpees
Extend your arms so that your wrists are directly over your elbows and your shoulders are directly over your wrists. Raise your torso until your upper body is erect. Turn your back knee so that your back shin is parallel with your front shin. Get a good grip on the floor with your back toes, take a deep breath, and stand up.
Phelps says that adding a medicine ball to your burpee will make the exercise more intense and help you burn more calories. He also says that this will help you build strong abdominal muscles.
That’s one rep. To do a medicine ball burpee, start by standing with your feet shoulder-distance 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. Keep your body in a straight line. Then, 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. That’s one rep.
5. Sprawls
The sprawl is inspired by the burpee, but is more intense and effective. It works multiple muscle groups and helps to burn calories, tone upper and lower body muscles, and strengthen the abs.
Start by standing with your feet shoulder-distance apart and your hands on the ground. Next, jump your feet back to a plank position and lower your body to touch the ground. After that, push yourself up to a plank and then jump your feet outside of your hands to land in a squat. Finally, stand back up. If you want to burn even more calories, add a jump between each sprawl.
This exercise is dynamic and explosive, working many different muscle groups. The primary movers are the obliques, hamstrings, quads, biceps, and shoulders, but as time goes on, other muscles will be engaged as well. Doing side-to-side ball slams targets the obliques more than doing overhead slams.
Lateral medicine ball slams can be done by standing with your feet shoulder-width apart, with the medicine ball on one side. Pick up the ball and rotate your body to slam the ball a few inches away from your pinky toe. Pivot your feet and bend the back knee to come into a split squat position to catch the ball on one bounce. Alternate sides. Tighten your core as you bring the ball overhead and to the side.
This exercise strengthens your core and tests your endurance by getting your heart rate up each time you pick the ball up and bring it overhead. To get the most out of this exercise, be sure to use a heavy weighted ball.
To do an overhead medicine ball slam, stand tall with your feet hip-width apart, holding a medicine ball with both hands. Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. As you slam the ball, extend your arms toward the ground and bend your knees. Squat to pick the ball up and then stand back up.
This exercise is good for improving oblique strength and definition. You sit up with your feet off the ground and rotate your torso from side to side.
To do a Russian twist, sit with your knees bent, feet off the floor, and back at a 45 degree angle. Hold a medicine ball with your hands at chest height, and twist your torso to the right, then to the left, pausing to squeeze your oblique muscles on each side. The movement should come from your ribs, not your arms.
Sanford says that holding plank on a BOSU ball is a great way to work the abs even while trying to shed fat.
This exercise is more challenging than a traditional plank because it tests your balance, according to Sanford. When your body is trying to maintain control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated. This process also helps to strengthen these core muscles, which in turn increases your metabolism and allows you to burn more calories and fat.
To do a BOSU ball plank, flip the ball on its rubber side and hold onto the edges of the flat surface with both hands, about shoulder-distance apart. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.
After a light warm-up, switch to a faster pace. Running too fast on an incline can be tough on the joints, so if you're new to the incline concept, it's smart to build up gradually. If you want to burn more calories, try running at an incline instead of on a flat surface. Jill Penfold, a personal trainer from Los Angeles, says that you can burn up to 50% more calories this way. To get started, try walking on an incline for 5-10 minutes at a moderate pace. Once you're warmed up, you can pick up the pace. When running on an incline, it's important not to go too fast, as this can be hard on your joints. If you're new to this, start slowly and gradually increase your speed.
This treadmill workout is a great way to get your heart rate up. Start by walking or jogging on an incline for five to 10 minutes. Then, maintain a jog for another five to 10 minutes. After that, pick your pace up again and start running. You should be working hard enough that you can't carry a conversation. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes.
11. Scissor Kicks
The following text is about a workout routine that targets the lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat. Place your palms under your hips.
- Lift your head, upper back, and legs off the floor. This is the starting position.
- Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
- Do this 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise
Do not do this exercise quickly or hold your breath while doing it.
12. Crunches
Target –Lower and upper abs.
How To Do
- Lie down on a mat, flex your knees, and place your feet on the floor.
- Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
- Initiate the movement by curling up and trying to reach your knees with your head.
- Go back to the starting position.
- Make sure you inhale while curling up and exhale while going down. Do 2 sets of 12 reps.
Lifting your chin like you are about to kiss somebody sets your neck in the correct alignment for the posture. Some things to avoid if you want good posture: tucking your chin in, letting your shoulders slump, and arching your back.
13 . Bicycle Crunches
This workout targets the upper abs, lower abs, obliques, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat, flex your knees, and lift your feet off the floor.
- Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
- Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
- Curl back down and bring your left leg back to the flexed position.
- Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise.
The first thing you should not do is rush to complete the sets. Secondly, do not tuck your chin in.
14. Half Seated Reverse Crunch
Target – Lower abs, upper abs, and glutes.
How To Do
- Sit on a mat, flex your knees, and place your feet flat on the floor. Lean back and support your body on your elbows. This is the starting position.
- Lift both your legs off the floor and bring your knees almost close to your nose.
- Slowly, bring your legs down to the starting position. Do 3 sets of 15 reps.
What To Do Instead – Try to keep your shoulders back and your back straight without arching it too much.
15. Sit-ups
Target – Lower and upper abs.
How To Do
- Lie on a mat, flex your knees, and place your heels on the mat. Engage your core and place your hands at the back of your head. Lift your head and shoulders off the floor and look at the ceiling. This is the starting position.
- Use your core strength to lift your body off the floor and come to a sitting position.
- Go back down to the starting position slowly. Do 2 sets of 12 reps.
This is how you do a crunch Do not get confused between sit-ups and crunches. Sit-ups are done by sitting up and then going back down to the starting position. Do not bring your elbows close to your body while sitting up. This is how you do a crunch.
Lifestyle Tips To Reduce Belly Fat
- Eat Right
Reducing abdominal fat is mostly about eating the right food. A healthy and balanced diet with adequate macro and micronutrients is key. Takeaways and fast foods should be avoided. Home-cooked meals are the best option.
- Drink Water
Carrying a water bottle with you at all times and frequently drinking water throughout the day is important.
- Short Bursts Of Exercises
Recent studies have found that doing short bursts of active exercises is much more effective in reducing stubborn fat than working out for hours or running a few miles.
- Say No To Sugar
Eating less sugar can help decrease the amount of fat around your waist. Try using honey or jaggery as substitutes.
- Reduce Sodium Intake
If you want to reduce the amount of belly fat, you should consume less salt. Consuming too much salt causes the body to retain water, and this can lead to an increase in 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 (8). A study conducted at Yale University suggests a potential link between cortisol levels and abdominal fat (9).
- Consume Fat Burning Foods
Foods that can help you burn fat by boosting metabolism include: You can consume the following foods to burn fat by boosting metabolism.:
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- Garlic: A study conducted on mice found that garlic helped in reducing body weight (10).
- Ginger: Ginger has been found to reduce feelings of hunger and, thus, have the potential to aid in weight management (11).
- Cayenne pepper: The capsaicin found in peppers boosted metabolic rate modestly in a study conducted on mice (12).
- Cinnamon: Cinnamon has the potential to prevent metabolic syndrome, which is often characterized by excess body fat around the waist (13).
- Include Healthy Fats
Polyunsaturated fatty acids can help reduce inflammation in the body, which can lower the chances of accumulating abdominal fat.
- Do Not Skip Breakfast
Contrary to popular belief, skipping breakfast will not help you lose weight quickly. In fact, it's a major mistake. Skipping breakfast increases bloating and puts your body into starvation mode, which is a key factor in gaining abdominal fat.
- Get A Good Night’s Sleep
It is important to get enough sleep as it can help with managing weight. Most people need between six to eight hours of sleep. A recent study found that not getting enough sleep or getting too much sleep can lead to weight gain.
