Losing belly fat is not easy. The lifestyle with a sitting office job of 9 to 5 has added to the problem. Nobody likes those love handle around the waist. The outward projected tummy poses a health risk as well as damage to our posture by affecting our backbone. Belly fat is often linked to heart diseases, diabetes, and high blood pressure. It also creates some self-esteem problems too. Your clothes don’t fit anymore and when they do, they don’t look that good. A hectic lifestyle adds to the problem when you don’t get enough time for a workout. But don’t worry, it’s a more common problem than you think. With patience, consistency, and the right amount of exercise you can lose this belly fat in no time. The key is to keep it simple and effective.
Let’s talk about 15 simple and effective exercises that you can do to lose that belly fat. Start your routine with 15-20 minutes of a speed walk. This will help in warming up your body as well as effectively burn few calories.
A great exercise to start your workout. It’s simple and very effective. It activates your core muscles and prepares your body for the upcoming exercises. Shoot for 3 sets of 10 reps.
2) Leg ins and outs
It is a core exercise that targets your abs. It improves the strength and flexibility of your hips and back. A very vital exercise if you spend a lot of time sitting in the office. As a beginner, aim for 3 sets of 10-15 repetitions.
It is a full-body move that targets your core, legs, back, and shoulders. This exercise tone your upper and lower abdominal muscles simultaneously. By performing this exercise, your lower abs will be strengthened and extension muscles will become more flexible. Do 2-3 sets of 15-20 repetitions.
Start with abdominal crunches. They are a great way to lose that belly fat and strengthen your core muscles. There are many variations of crunches that you can do which targets specific parts of your belly. Start by 20-30 repetitions and slowly increase the number as you build your strength.
5) Russian Twist
This exercise specifically targets your core and shoulder. It helps with your rotational movement. It’s a simple exercise that requires a lot of strength which ultimately leads to good results. If you are looking to tone that midsection of the body then it’s a must-do exercise. Do at least 10-15 repetitions in 2-3 sets.
6) Mountain Climbers
It is a great exercise to work up your core muscles and burn a good amount of calories. It works as a full-body workout too and will improve your mobility. This is a great exercise for beginners and more experienced ones can take it up a notch with different variations. Repeat for your desired number of repetitions or time duration.
7) Reverse Crunches
A must-do exercise if you want to burn that belly fat. It targets the transverse abdominal muscles which are the deepest muscles in the stomach. These are the muscles that make up your “Six-Packs”. It’s a very effective exercise to lose lower belly fat. Repeat for at least 10-12 times and with successive sets increase the number of repetitions. It’s also a good exercise if you are having difficulties in doing crunches.
This exercise targets your upper abdominal muscles as well as tone your hip muscles. The unique thing about this exercise is to perform it at a slow pace. It’s easier when done faster. At a slow pace, it greatly stimulates the abdominal muscles and produces far better results. Perform at least 20 repetitions in each set with 10 repetitions on each side.
The main aim behind performing this exercise is to burn a high amount of calories. It’s a full-body exercise that focuses on building muscles, gaining strength and endurance in both the upper and lower body. If you can’t perform a full burpee, use a flat bench to push off instead of the ground. You can also use a medicine ball instead of the bench. Start slow and slowly increase the number of burpees you can do in 1 minute.
This exercise is like burpees on steroids. It works up many muscles throughout your body and burns a huge amount of calories that will tone up your upper and lower body with a special emphasis on your abs.
When it comes to losing belly fat, nothing beats the planks. Planks are performed in different variations that will target specific parts of your abdomen. Apart from working your abdominal muscles, this exercise works almost all muscles in your body. After performing a traditional plank, switch over to the side plank with leg raise. This exercise greatly affects your side belly and love handles. It also builds strength in your outer thighs and hip abductors. Hold your plank posture for 60 seconds and repeat it 3-4 times with short breaks.
12) Flutter Kicks
This is a good exercise that works your lower abdominal muscles and hip flexors. This exercise mimics the swimming strokes but on the dry land. If done in medium and high intensity, this is a great exercise to lose that belly fat. It works like cardio and will help you burn a considerable amount of calories. Perform this exercise with 15-20 repetitions with a 30 seconds gap between each set.
13) Jumping Jacks
Like planks, it works every muscle in your body. It’s a great high-intensity cardio exercise that will help you lose belly fat faster. It has many cardiovascular benefits as it improves your heart rate and blood flow through your whole body. Perform 20 Jumping Jacks in sets of 3
14) High-Intensity Interval Training (HIIT)
Conventional thinking was that a steady cardio workout was the best possible way to burn fat. But the thinking is changed, now short bouts of movements or exercises with all-out effort are much more effective. A good example of it is to go for a walk at a normal pace and alternate between slow walking and sprinting for a short time.
15) Crab Toe Touches
It’s a great cardio exercise that develops core strength, boosts weight loss, and speeds up your metabolism. It also improves your aerobic fitness. Perform this exercise with 2-3 sets of 12-16 repetitions.