4 Best Exercises to Lose Belly Fat Without Equipment

You lose belly fat without equipment by first creating a calorie deficit, which means limiting your calorie intake and combining it with workouts such as planks, sit-ups, and dead bugs to expend more energy than you consume.

Some gear-free workouts are as efficient, if not better, than exercises done with equipment or at the gym.

And when they’re coupled with a calorie deficit diet, losing belly fat is much easier.

The cool part about trying to lose visceral fat (fat around internal organs) without gym gear is that you can perform these workouts anywhere.

As you will see, the workouts mentioned below will teach you how to use your body weight to build lean muscle and lose fat simultaneously.

Now, let's get into the crux of it.

The plank workout is one of the simplest yet most effective ab workouts to burn belly fat and strengthen your abdominal muscles.

It engages the core muscles for an extended period by simply maintaining the push-up position [2].

Here’s how to do it:

• Start in a plank position with your face down and with your legs extended across the floor. Your elbows should be on the floor and directly below your shoulders. Your arms should also be parallel to each other at shoulder length.
• Now engage your core while keeping your torso and legs in a straight line rigidly with no bending.
• Try to hold on for at least a minute before resting for 10 seconds. You can go on for as long as you can; the longer you hold, the more fat you burn.

Sit-up is the most common exercise for ab muscles. It tests endurance by targeting core muscles.

Here’s how to do it:

• Lie with your torso flat on the ground, but knees bent to a degree and feet soles flat on the floor. You can have a partner hold down your feet.
• Put your arms over your chest with your right hand on your left shoulder and your left over the right arm.
• While the core is fully engaged, use your ab muscle to lift yourself from the ground.
• Once up, lower yourself to the starting position and re-engage your core again for another rep.

Related: Do Sit-Ups Burn Belly Fat?

You need to supplement these workouts with a proper diet to burn visceral fat maximally.

There are foods you should add to this regimen and others you should avoid altogether.

It's pretty obvious that sugar is a no-go zone. Besides adding more calories, it's harmful to your metabolic health and should be avoided at all costs [4].

Also, limit carb intake altogether if you want to get rid of tummy fat. Studies have shown that low-carb diets help reduce fat in the abdomen, liver, and other organs [5].

Consider adding soluble fiber foods such as avocados, flax seeds, blackberries, and legumes to your diet. Studies have found them particularly helpful in helping get rid of visceral fat [6].

And as a rule of thumb,  eating protein to lose fat is a must. There’s a good reason why people who consume it have less abdominal fat, as revealed by scholars [7].