You can hide all sorts of fat on your body but not the stubborn belly fat. It’s a thing visible even on the bodies of skinny people. And usually, they are the people most frustrated with it.
Whether you are fat or skinny, this guide is all about Exercises that can help you target belly fat and make your targeted weight loss journey a successful one.
If you are way down on living an active life. Our advice is to first prepare yourself for these exercises by starting an activity like taking a walk several times a day. Get your body into momentum and only then start your weight loss journey.
What Exercise Burns the most Belly Fat?
There is no single exercise that stands out to be called the best exercise for burning belly fat. Many different exercises can burn fat in your belly area and it depends on your body type, age, metabolism, diet, and many other factors to determine which exercises are best for your weight loss journey.
People also have personal preferences and it’s important to be comfortable with the type of exercises you are going to choose for your weight loss journey. Some of the most popular exercises for burning belly fat are:
They are the ones that not only target your belly fat, but also they are the highest calorie burning exercises for an overall body fat reduction.
Can you specifically target belly fat?
It’s not possible to target belly fat specifically with diet and exercise. You have to get active, exercise and eat a healthy diet to lose the overall body fat.
Once you start getting in shape, the belly shape will start getting better itself. It’s only a myth that you can target a specific body part for fat loss.
How to Target Belly Fat fast?
The best way to target belly fat is to fix your diet, live an active life, and do exercises that target the abdominal muscles.
Exercises for targeting belly fat:
- Mountain Climber
- Leg Raise
- Russian Twists
- Jumping Jacks
- Ball Crunches
- Heel Touches
- Lunges, and
Let’s look at each of these exercises individually. It’s not necessary to do all of them together. You can start a few, and switch and shuffle around with time.
Plank is considered a great exercise for belly fat reduction. It is a core exercise that targets your upper and lower abs as well as strengthens the overall muscles. Plank nourishes the abdomen muscles that help in tightening the tummy and also improves the overall stability.
Plank is performed through a pushup position. You have to twist the elbows and put the load on lower arms. The body should frame a straight line from shoulders to lower legs.
How planking burns the belly fat?
Plank engages multiple muscles at the same time, it improves the posture and fixes the core muscles. As a result, you start looking taller than your height, and with the resistance going on in the abdomen area the belly burns fat.
Which Plank is best for Belly fat?
2-in-1 plank is the best plank position to target belly fat. They also call it the 70 seconds plank because, it takes 70 seconds overall, 35 seconds on each side to perform the 2-in-1 planks.
There are also many other variations of plank position. See the Exercise in action in the video below:
Crunches play a great role in flattening the belly fat and giving it a new toned shape. The focused area in crunches is the abdominal. Crunches will aid in shedding some extra fat from your stomach. It also helps in toning the middle area which gives the person well-sculpted abs and improves the overall posture.
How many crunches should you do to lose belly fat?
3 sets of 10-12 crunches is a good amount of reps to put enough pressure on the belly area that it starts losing fat. It will be better to try different variations of crunches so that different muscle groups get targeted.
There are many variations of crunches and all of them can help you reduce belly fat. The 4 common variations are on display in the video below. See which ones suits you the best:
Do planks give you abs?
Planks are one of the many exercises that can tone the abs. They give you core strength in areas of joints, muscles and bones connecting lower body to the upper body.
Plank is also good for the glutes in strengthening them.
Mountain-climber is a mix of cardio and abdominal training. It has the intensity and power to boost metabolism and burn calories. Helping in revealing the abs plus giving you an attractive flat stomach. Include this bodyweight exercise in your routine and get speedy results.
Mountain-climber is not difficult to perform, this exercise starts from a pushup position. Keeping the back straight you have to move the right leg to your chest and repeat the same thing with the other knee. This position shows that you are essentially doing the running setup by staying in the pushup position.
Watch mountain-climbers in a short video below:
4. Leg- raises
Leg-raise works great for the abdominal and the oblique. It tones the stomach as it cutoffs the rectus abdominal muscle. Leg raise increases the strength and overall body stability and helps in melting the belly fat.
It is the easiest exercise like all you have to do is lie down on the ground and keep your legs straight. Lift both legs together to the roof. And then slowly lower your legs back down till they’re just above the floor.
Repeat the exercise several times. And if you want to make it a little challenging and increase the benefits, use more than one variations of leg raise. Some variations are shown in the video below:
One of the most efficient and effective ways for reducing the belly is aerobics. High-intensity aerobic workouts do wonders for your body. Aerobics should be your top priority as it is simple, fun, and great for burning calories. Start with the light workout that raises the heart rate then the produced sweating will help in reducing the unhealthy fat.
Running, cycling, swimming, and biking are the best examples of aerobic exercises.
Zumba is the most fun and high-intensity workout that melts belly fat quickly. Not only is it good for diminishing belly fat but also it works great for your whole body.
For Zumba, you have to learn the three steps known as the Merengue, Reggaeton, and salsa steep.
Check out a Zumba session in a video below:
7. Russian twists
It may look simple but the Russian twist requires a lot of strength while exercising it.
You can perform Russian twists by creating a V-Shaped position. So first sit on the floor and stretch your legs in a straight direction. Then twist the torso from side to side by leaning down marginally to create a V-shape. Hold this position and now, bend your chest area from one side to another without moving your legs.
See Russian twists in a short video below:
Despite all these exercises yoga is still considered the most effective and trusted workout for nourishing the body. We have covered yoga for beginners, yoga for weight loss, and yoga for back pain in separate threads. But here we will also give a brief of how yoga can also help in reducing belly fat?
Since there are a lot of stretches involved in yoga. The 4 most common poses known as the Cobra pose, Bow Pose, Boat pose, and Camel pose exert a lot of pressure on the middle areas of the body. And they are all highly effective in reducing body fat especially belly fat.
For the bow pose to reduce belly fat you have to lie down on the floor and keep your face down. After this twist your knees and hold your feet with your hands. Lift both your knees and hands and slowly raise your chest and thighs at the same time. This step can be performed by inhaling meanwhile after 30 seconds you can come to your original position by exhaling.
Squats demand a little extra effort when it comes to exercising them. But they are very helpful in building muscles and burning unnecessary fats from the body.
It is a massive exercise that is performed without any equipment.
Squats can be performed by supposing that you are sitting in some invisible chair. So make that posture then bend your feet about shoulder-width apart. Keep the back in a neutral position and start the progress by bowing your knees and pushing your hips back. Breathe in while you lower, and as you squat down, your knees should follow horizontally over your first and second toe.
See the exercise and the benefits of squats in action in the video below:
10. Jumping Jacks
Jumping jacks are best for belly fat reduction when done in combination with a high-intensity interval workout. They help in burning the excessive calories of the stomach as they boost the metabolic rate and improve the muscle’s endurance.
Jumping jacks are easy to perform. All you need is to stand in a straight position while your arms are at the sides. Then curve your knees and jump into the air. While jumping stretch your legs about the shoulder-width extent. Stretch your arms in the outward direction over your head. Repeat the steps several times.
11. Ball Crunches
It is one of the simplest exercises to do. All you have to do is sit up by lying on the ball. The major area of concern should be building the core strength that will ultimately lead to abdominal nourishment.
You can do this exercise by sitting on the ball with your feet down the knees make an angle of 90 degrees. Engage middle and start bouncing. Think of bouncing up, and allow feet to carry off the floor.
It works faster and is the most effective fat-burning exercise. Burpees increase the metabolism that burns calories throughout the day.
For tight and toned belly muscles, there is no alternative to Burpees.
You can do this exercise by standing in a straight position. After this, you have to put your fingers on the ground and kick your legs in the order that you are in a pushup position. Do a pushup and rapidly reserve the motion to complete in a standing position.
13. Scissor kicks
Scissor kicks help in toning, reshaping the abs, and helps in shredding the unhealthy fat from your middle. You can easily get rid of this fat by copying the swimmer’s leg movement on the mat.
For the scissor kicks lay down on the floor and then press your arms to the downside of your body and extend your legs to 45 degrees. After this lift your feet and hips up and place your hands on the lower back of your body. Fingers will face each other behind the back and thumbs wrapped around the hips. And start the leg’s movement.
14. Heel touches
Belly fats are the hardest part of the body to eliminate. Heel touch is one of the fruitful ways to burn the unhealthy fat from your stomach. This exercise is useful for abdominal muscles and it reduces the extra fats from the sides.
It can be done by having your back on the ground and your knees twisted and pointed towards the roof. After this raise your shoulder slowly off the ground. Then using your abs rotate your hand right down to your right foot and then back up. Do the same movement with your left hand as well.
Lunges is a compound exercise that helps in burning a lot of calories. You should incorporate this activity into your workout. Combine it with the high-intensity workout by holding some weight so it will do magic in burning the fatty acids.
Lunges can be done by standing up tall. Then step forward with one foot until your leg arrives at a 90-degree point. Your back knee should stay to the ground and your front knee shouldn’t move your toes. Lift your front jumping leg to get back to the beginning position. Do 10 to 12 steps.
Pilates is a form of exercise that focuses on core stability and strengthening the muscles of the body. Pilates is not just for women, it can be used by men to improve their posture, flexibility, and core stability.
Pilates is an exercise program that was developed in the early 20th century by Joseph Pilates. The program has been popularized in recent years due to its effectiveness in targeting belly fat. It has become popular because it helps people improve their posture, build strength, and reduce back pain.
Can you lose Belly Fat in 7 days?
No it’s not possible to lose belly fat in 7 days. But 7 days is a good amount of time to start observing the difference. Instead of a loose belly, with exercising and a good diet, you will observe a little tightness in the stomach in 7 days.
Make sure that you avoid refined sugars and carbs, and stop eating processed and sugary foods and drinks.
A healthy amount of overall fat loss somewhere between 1-2 pounds every week is a good expectation in 7 days. Eat foods and fruits that are helpful in fat loss.
There are many exercises that can target your belly fat but there is no specific exercise that targets only the belly fat. Weight loss happens in a collective manner. When you exercise, you lose the overall body fat, provided that your diet is good and you are living an active life.
The list of exercises we have included in this guide is a comprehensive collection of exercises that you can choose from, and there will be many others, but to start from somewhere, this list will is more than enough to get started with.
Good luck exercising, and we wish you a healthy happy life. 🙂