Time to end your nightmare and trim those abdominal fats with exercises that are guaranteed belly fat-burning.
No need to make every effort to go to great lengths to accomplish your own body goal. It is difficult nowadays to find time for a gym workout with all the hassle of everyday work.
So, we came up with 10 proven at-home exercises you can do today to start torching those extra pounds fast. Let’s roll.
Quick Summary
- The best belly fat-burning exercises are basic planks, mountain climbers, reverse crunches, bicycle crunch exercises, flutter kicks, and Russian twists.
- Workouts with equipment that can help burn belly fat include treadmill sprints, medicine ball burpees, kettlebell swings, and bosu ball planks.
- Regular workouts and commitment are the only ways exercises can help you burn belly fat.
10 Best Exercises To Lose Belly Fat Without Equipment
When looking for a realistic way to burn more calories, consider your physical potential and experience.
If you’re a beginner or stuck in a workout plan, you can start with these simple yet effective exercises in your living room, even without having years of practice.
1. Basic Plank (Front Hold, Hover, or Abdominal Bridge)
The basic plank is similar to a push-up. It aims to strengthen abdominal muscles and improves overall posture while torching those belly fat.
Steps to get it done:
Start by resting your hands on the surface, keeping your elbows straight.
Then bring your legs out together while squeezing your inner thighs. Next, drop your shoulders while holding your core tight.
Then, maintain the position for about 30 seconds to 1 minute.
2. Mountain Climbers
Mountain Climbers is a heart-pumping exercise that looks like running in place in a high plank position.
It helps increase abdominal strength, defines the upper body parts while boosting your metabolism.
Steps to get it done:
Start in a high plank position. Fix your hands under your shoulders.
Move your right knee toward your chest without touching the floor, then bring it back behind you.
Then switch to the left leg, with knees bent, and continue by adding speed gradually as you drive those feet back and through.
3. Reverse Crunches
The reverse crunch is a simple core exercise that can help you strengthen your abdominals, improve your mind and physical connection while losing that excess belly fat.
Steps to get it done:
Start flat on your back, bringing your knee up. Place your hands behind your head.
Keep your feet up at a 90-degree angle. Exhale as you slowly lift your chest to thighs, then inhale as you stretch out.
Maintain your feet above the ground as you lower your leg.
Maintain your feet above the ground as you lower your leg.
4. Bicycle Crunch Exercise
The bicycle exercise is the challenging version of the regular crunch that increases core strength and improves your flexibility while slimming down your waistline.
Steps to get it done:
Start flat on your back with a crunch position. Place your hands behind your ears.
Extend your chin as you crunch up. Exhale as you rotate your trunk, touch your right knee with your left elbow. Straighten up but keep your leg above ground.
Continue with your left knee and right elbow with as many reps as possible.
5. Flutter Kicks
Flutter kicks are an alternating whipping motion of the legs used in various swimming styles like a crawl.
It aims to strengthen your core, improve your endurance while trimming your body fat.
Steps to get it done:
Start flat on your back and maintain a crunch position. Tighten your abdominal muscles, or you can place your hands underneath your buttocks.
Then straighten your legs up in the air.
Start to move your left leg and continue alternating with your right leg in a flutter kick motion.
Keep your lower back tightly pressed against the floor.
6. Russian Twist
Russian Twist is a core crusher exercise that works for the muscles in your abdomen, shoulders, and hips.
It helps strengthen your ab muscles and works your balance while trimming that abdominal fat.
Steps to get it done:
Start in a sitting position, fixing your heels on the floor with your leg slightly bent around a 90-degree angle.
Extend your chin up with your arms in front.
Rotate your torso together with your arms.
Keep rotating from left and right, keeping all motions from your core and not from your arms.
7. Squat Jumps
Squat Jumps are a powerful exercise that strengthens your abdominal core, improves agility while burning those stubborn belly fat.
Steps to get it done:
Start with a standing position with your knees aligned.
Next, go into a squat position, keeping your chest and shoulder height higher than your hips.
Jump off the ground with legs straight in the air, then land slowly, rolling through your feet, toe, and heel.
8. Burpees
Burpees is an all-in-one conditioning exercise that involves going into a squat, kicking into a plank, then returning into a squat.
It strengthens abdominal muscles and builds endurance while reducing belly fat.
Steps to get it done:
Start with a standing position, keeping your feet shoulder-width apart, with your arms on your sides.
Go into a squat position, touching the floor with your hands.
Kick or step back into a plank position.
Step your feet forward to return to a squat position. Then go back to the starting upright position.
9. Jumping Jacks
Jumping Jacks is done with movement on both the upper and lower physique.
It helps build muscle strength, increases the heart rate for cardio health while shedding those stomach fats.
Steps to get it done:
Start in a standing position. Keep your legs together with arms at your sides.
Bend your knees a little, and jump into the air while spreading your legs a few inches wider than your shoulders.
Stretch your arms over your head, then jump back up to the starting position.
10. Push-ups
Push-ups are a conditioning workout that involves raising and lowering the body by pressing down and pushing up.
It aims to strengthen your core muscles, chest, and shoulders while you burn stomach fat .
Steps to get it done:
Start in a push-up position. Face your palms flat on the ground, shoulder-width apart. Keep a straight line from your head to your heels to prevent back pain.
Drop your body so that your chest nearly touches the floor, then slowly push back up.
Practical Exercises To Burn Belly Fat With Equipment
There are hundreds of exercises to losing weight, from abdominal exercises to cardio exercises and strength training to lifting weights. They can all work together or independently to act on specific muscle groups to reduce fat and support weight loss.
The good news is exercise works for you with or without equipment. So, as a bonus, here are some practical ways with minimal equipment required that can help level up your at-home fitness regimen for a toned stomach.
- Treadmill Sprints - Treadmill sprint is an easy and effective exercise to increase running speed using a treadmill. It strengthens the muscles in both your thighs and lower legs and increases your stamina.
- Turkish Getup - Turkish-getup is a full-body exercise that uses a kettlebell and is sure to reduce belly fat. It works on all the muscles to enhance core stability and improves mobility and flexibility.
- Medicine Ball Burpees - Medicine Ball Burpee is a Burpee variation using a medicine ball to increase its level of intensity. This routine works on your leg muscles, chest, and shoulders.
- Bosu Ball Planks - Bosu ball planks is a basic plank exercise done with the additional use of a Bosu Ball. It strengthens abdominal muscles and builds muscles in the core and lower back.
- Kettlebell Swing - The kettlebell swing is an entire body workout excellent for strengthening muscles, improving balance and posture, and enhances flexibility.
Read More: How Long Will it Take You to Lose Belly Fat?
Safety Reminders When Losing Belly Fat
According to Harvard, two types of body fats are not created equal. They require different approaches to burn stomach fat to lose weight [1] further.
The subcutaneous fat or the squishy layer under the skin is easier to burn.
To trim the target belly fat, you must burn calories with aerobic activity.
It may include low-intensity activities such as walking, running, cycling, and swimming.
On the other hand, visceral fat or the ones that surround your organs are tougher to burn.
You should commit to at least 30 minutes of workout every day [2]. It may include high-intensity cardio exercise and cultivate a healthy eating diet and lifestyle.
What Is The Best At-Home Exercise To Lose Belly Fat?
The best at-home exercise to burn fat depends on your current health condition and physical capabilities.
It will be helpful to have a plan to work with your body goals.
So, begin by picking one from the best at-home exercises and start slow. Then, be creative and continue to mix it up with other routines.
Keep it flexible and fun. Gradually increase the intensity as you go along, making safety a priority. Here's a good pre-workout supplement to help you:
Remember that you also need a solid commitment to let go of some old routine and develop new habits for a fitter, healthier body.
That same commitment can create a natural motivation to work out every day, take the proper diet and supplements, and not give up on becoming your own body goal.
References:
- https://www.health.harvard.edu/staying-healthy/taking-aim-at-belly-fat
- https://www.webmd.com/fitness-exercise/top-exercises-belly-fat#:~:text=Aerobic%20or%20Cardio%20Exercise,belly%20fat%20and%20liver%20fat.
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