Ultimate Guide To Belly Fat Exercises

When many people think of reducing weight, attaining a completely toned and taut belly is one of the first things that comes to mind. Who doesn't want to be able to put on a pair of jeans without needing to worry about a muffin top? Furthermore, decreasing abdominal fat is a promising method to boost your health: Larger waist sizes have been linked to heart disease, diabetes, and even some malignancies in studies. That said, as much as we hate to break it to you, doing hundreds of crunches every day isn't the most effective strategy to eliminate belly fat, so below we have brought together some exercises that will help reduce your belly fat compellingly.


Burpees Belly Fat Exercises
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This exercise targets your core, chest, shoulders, lats, triceps, and quads. Burpees will also get your heart racing since they involve explosive plyometric mobility.

How To Do It:
In a low squat, stand with your feet shoulder-distance apart and lower your body toward the ground by pushing your hips back. Then, hopping backward with your hands slightly outside your feet until your chest reaches the floor, do so. By pressing your hands against the floor, lift your body into a plank, then jump your feet slightly outside of your hands. Swing into the air with your arms raised and your weight centered on your heels.

Mountain Climbers

Mountain Climbers Belly Fat Exercises
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We like this moving plank workout because it works your core as well as a range of other body muscles, similar to the burpees.

How To Do It:
Place your wrists directly under your shoulders in a high plank position. Draw your tummy in toward your spine as you keep your core firm. Raise your right knee towards your chest and then return to the plank position. Next, drive your left knee toward your chest and return it to its original position. Alternate sides as needed.


Sprawls Belly Fat Exercises
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The sprawl engages the full body as it works on as many muscles as possible and burns calories while sculpting and toning your upper and lower body, particularly your midriff. It elevates the traditional burpee by requiring you to touch your chest to the ground, then push up to plank as you continue the mobility.

How To Do It:
Squat down and place your hands on the ground while standing with your feet shoulder-distance apart. Push yourself to a plank, then squat with your feet further from your hands. That is one rep. If you want to burn even more calories, add a jump to the equation.

Overhead Medicine Ball Slams

Overhead Medicine Ball Slams Belly Fat Exercises
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As you work against gravity, overhead medicine ball slams build your core. This workout also challenges your endurance since each time you take up the ball and bring it overhead, your heart rate increases. Make sure to use a big weighted ball for this practice to get the most out of it.

How To Do It:
Start by standing tall with your feet hip-width apart and a medicine ball in both hands. Then, fully stretch your body by reaching both arms overhead. The ball should be slammed forward and down towards the ground. Extend your arms toward the ground as you slam, and don't be afraid to bend your knees and hinge over. Squat down to pick up the ball, then stand up again.

Russian Twists

Russian Twists Belly Fat Exercises
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The Russian twist is a core workout that improves oblique strength and definition. The exercise requires twisting your torso from side to side while retaining a sit-up position with your feet off the ground, which is usually done with a medicine ball or plate.

How To Do It:
Sit upright on the floor, knees bent and feet lifted off the ground. Hold a medicine ball at chest height in your hands. Lean back with your arms a few inches from your chest, your spine long and tall, and your body at a 45-degree angle. Turn your body to the right, pause, and squeeze your right oblique muscles, then to the left, wait, and strain your left oblique muscles.

Running On An Incline

Running On An Incline Belly Fat Exercises
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It's been proven that running on an uphill rather than a flat surface increases total calorie burn by up to 50%. Start by walking for five to ten minutes outside on a hill or in the gym on an inclined treadmill. As you pick up the speed, your heart rate should swiftly rise.

How To Do It:
Start by five to ten minutes of uphill walking or jogging. Then, continue jogging for another five to ten minutes, then ramp up the pace and begin running. It doesn't have to be an all-out sprint, but you should be pushing yourself to the point where you can't engage in conversation. Run for five minutes, then gradually slow down to a strolling pace. For best results, alternate five to ten minutes of jogging and five to ten minutes of running for at least 30 to 45 minutes.

Rowing Machine

Rowing Machine Belly Fat Exercises
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You can still incorporate this fat-burning cardio activity into your gym routine even if you don't have access to open water. A rowing machine not only raises your heart rate, which helps you burn calories and fat, but it also works your legs, core, arms, shoulders, and back muscles.

How To Do It:
Begin with rowing for 20 seconds and then rest for ten seconds. Take a glance at how far you traveled in that amount of time. Rep this process eight times, each time attempting to improve your distance. After you've completed this four-minute circuit, row 500 meters quickly and time yourself. During your next rowing practice, you should try to match or beat that number.

BOSU Ball Planks

BOSU Ball Planks Belly Fat Exercises
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You already know that cardio sessions are essential for burning the layer of fat that sits on top of your abdominal muscles. Even if you're aiming to lose fat, it's still important to work on your abs. Because the BOSU tests your balance, it's more challenging than a standard plank with your hands on the floor. Your abs, obliques, and deep transverse abdominal muscles are recruited when your body strives to regain control as your balance is challenged. Increasing your metabolism by strengthening your core muscles will help you burn more calories and fat.

How To Do It:
Hold the edges of the flat surface with both hands, roughly shoulder-distance apart, after flipping a BOSU ball on its rubber side. Hold the plank posture for 30 to 45 seconds, increasing the time gradually as your strength develops.

Side-To-Side Medicine Ball Slams

Side-To-Side Medicine Ball Slams Belly Fat Exercises
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Medicine ball slams are a high-intensity, explosive, and metabolic workout that engages multiple muscle groups. The main movers of this exercise on the surface are the obliques, hamstrings, quadriceps, biceps, and shoulders. However, as time passes and tiredness sets in, practically every other muscle in the body may become implicated in some manner as a secondary mover, making this a true gut blaster. In comparison to overhead slams, side-to-side ball slams require more oblique torso work.

How To Do It:
Stand with your feet about shoulder-width apart on one side and the medicine ball on the other. Pick up the ball and slam it a few inches away from your pinky toe whilst twisting your body. To catch the ball on one bounce, swivel your feet and bend your back knee as you approach a split squat position. Switch sides halfway through. Make sure your core is tight as you bring the ball overhead and to the side.


Crunches Belly Fat Exercises
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Saving the best for the last! Crunches are, without a doubt, the best approach to get rid of that extra fat around the tummy. According to experts, it ranks first among fat-burning exercises, and you should incorporate it into your routine.

How To Do It:
Start by lying down on your back. Place your feet hip-width apart on the floor, arms over your chest while bending your knees. Inhale while contracting your abs.
Exhale and lift your upper body while retaining a relaxed head and neck.
Return to the starting position by inhaling.

Tip: If you want to see compelling results and reduce belly fat effectively try engaging your body for at least 45 minutes every day with a mix of the above exercises.
Dr Rohit Bhaskar, Physio
Dr Rohit Bhaskar, Physio Dr. Rohit Bhaskar, Physio is Founder of Bhaskar Health and Physiotherapy and is also a consulting physiotherapist. He completed his Graduation in Physiotherapy from Uttar Pradesh University of Medical Sciences. His clinical interests are in Chest Physiotherapy, stroke rehab, parkinson’s and head injury rehab. Bhaskar Health is dedicated to readers, doctors, physiotherapists, nurses, paramedics, pharmacists and other healthcare professionals. Bhaskar Health audience is the reason I feel so passionate about this project, so thanks for reading and sharing Bhaskar Health.

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