Don’t worry if you have no time to hit the gym because getting rid of abdominal fat does not always require going to the gym. Just try these 10 easy at-home exercises to lose belly fat once and forever. It is estimated that with this highly intense workouts, it takes just about a month or a little longer to reduce your belly fat and waistline.
AT HOME – NO EQUIPMENT – NO EXCUSES
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10 Most Effective Workouts to Lose Belly Fat
- 5 Jumping Jacks + 1 Burpee
- This cardio exercise is also known to help you in weight loss. It helps to burn excess calories, thereby creating a negative energy balance in the body. This means that you have expended more energy than the number of calories you have consumed. And this is the main mantra of weight loss. Do 3 sets of 50 reps, and you will feel your heart pumping, and surprisingly, you will love to sweat it off.
- Other benefits of Jumping Jacks:
- Keeps your heart healthy
- Improves Coordination
- Relieves Stress
- Perfect Warm-Up
- Improve Flexibility
- Muscles Toning
- Improve Stamina and Stability
- HOW TO DO JUMPING JACKS?
- Start standing up with your legs together, a slight bend in the knees, and hands resting on thighs.
- Keeping the knees bent, open arms and legs out to the sides. Arms come above the head and legs wider than shoulders.
- Close your arms and legs back to your sides, returning to your start.
- HOW TO DO BURPEES?
- Begin in a standing position.
- Move into a squat position with your hands on the ground. (count 1)
- Kick your feet back into a plank position, while keeping your arms extended. (count 2)
- Immediately return your feet into a squat position(count 3)
- Stand up from the squat position. (count 4)
- Squat Thrusts
- It aids in faster weight loss. As we have already discussed the after-burn effects or EPOC. Studies have proved that 20 minutes of HIIT workout burns more calories in comparison to hour-long slow cardio. For those who prefer to jog in open instead of going to the gym, this squat thrust can be proven to be a great finisher. While you jog, you burn calories until you keep jogging. But after adding squat thrust or burpee as a workout finisher, your body will be able to experience a boost in metabolism rate, and better muscle buildup.
Squats are also a beneficial exercise for preserving muscle mass – during weight loss sometimes muscle can be lost as well, so it is important to practice exercises like squats which will help you lose weight whilst maintaining a taut, toned body.
It’ll also burn more calories than you think, and ramp up your metabolism way more than, say, curls.
- Other Benefits Of Squat Thrusts
- No Equipment Required
- Cardiovascular benefits
- Core Strengthening
- How to do Squat Thrusts?
Squat Thrusts + Burpees
- Stand on your feet with shoulders wide apart
- Lower into a squat position with placing your hands on the floor
- Kick your steps back in a planking position
- Jump to get back in the position specified in step-2
- Get back to your standing position
- Plyo step-ups
- When it comes to weight loss you must remember that calories in less than calories out equal weight loss. Or a more understandable way of saying it is to eat less and move more.
- Plyometric, more commonly known as jump or reactive training is not for beginner fitness people. Plyometric is used mostly by athletes but also by more advanced fitness people training for special sporting events.
- Because stepping up and onto something gets your heart rate up, step-ups will help you burn more calories during strength training sessions. Simply by adding step-ups between sets when weight training to keep your heart rate high will increase your calorie burn.
- Plyometrics is an explosive training technique that can be incorporated into any advanced level fitness person. Can it help you to lose weight? Sure it can, but as with any exercise regimen, you must eat right as well as exercise.
- Plyometric training is a great addition to your workout, but you need to be careful if you are seriously overweight or have not worked out for a long period/never worked out. The potential for injury is greater due to the impact on your joints. Plyometric exercises are intense exercises designed to build explosive strength. I usually reserve this type of exercise for my clients who are training for a sport or are ready to take their workout to the next level. When you engage in plyometric exercise, be sure you are on a cushioned surface such as a special aerobics floor, or mat. NEVER perform plyometrics on concrete surfaces.
- Todd Townes – Sharecare Fitness Expert says,” Would not be my first choice as the best exercise to lose weight. I use plyometrics as next-level training focused on improving performance. Easier to accomplish with less weight and higher impact/risk of injury.”
- Other benefits of Plyo Step-Ups
- Improve Symmetry & Balance
- Increase Your Squat & Deadlift Strength
- Save Your Lower Back
- Develop Explosive Leg Power
- Creates minimal stress on the knees
- Place one foot on a stable bench or step with your other foot on the floor.
- While keeping your upper body upright, press your foot through the bench to explode yourself up in the air.
- Land softly with the same foot on the bench and repeat.
- Switch legs once you hit your desired reps, and repeat.
- To lose weight, you need to burn more calories than you eat each day. When this deficit reaches 3,500 calories, you can lose 1 pound of weight. According to HealthStatus.com, one minute of pushups can burn between six and 10 calories for a 150-pound person. You would need to perform pushups for 30 to 60 minutes a day to add a significant number of calories to your daily caloric deficit. This probably isn’t rational or reasonable for most people, considering pushups can be challenging after just a few minutes.
- You could incorporate pushups as part of such a routine by doing a max set of pushups for 30 to 60 seconds and then march in place for 30 to 60 seconds. The pushup set should make your heart rate skyrocket. Repeat three times as one part of a 20- to 30-minute interval routine. Other options for intervals include alternating walking and sprinting on a treadmill, or jump squats and bodyweight squats.
- Get down on all fours, placing your hands slightly wider than your shoulders.
- Straighten your arms and legs.
- Lower your body until your chest nearly touches the floor.
- Pause, then push yourself back up.
- Split Squat Jumps + 1 Burpee
- Jump squats increase your explosive power, improve upper and lower body strength, and burn calories faster than regular squats. Explosive power gives you the ability to take-off faster and moves quicker, which athletes in football, tennis, and track and field strive for. The more weight you squat, the more energy you burn.
- Stand upright with your feet together and your arms at your side.
- Jump in the air and land in a split squat position so that your right leg is forward with the knee bent and your left leg is backward standing on your toes.
- Without pausing, jump in the air again and reverse the position of your legs.
- Repeat for a complete set.
- Toe Taps
- Toe taps target the muscles of your lower body—specifically the quadriceps, hamstrings, glutes, hip flexors, and calves.
- By continuously tapping each foot on the edge of a platform for 30 to 60 seconds, you’re also targeting the cardiovascular system. This means, performing toe taps increases your heart rate and helps you burn calories. Plus, practicing toe taps can help you get better at climbing stairs.
- Additionally, toe taps can help strengthen your core, which may lead to reduced back pain, improved balance, and better flexion, extension, and rotation of your trunk. Stronger core muscles can also boost your fitness and athletic performance.
- Lie on your back with both arms above your head and raise your legs to a 90-degree angle.
- Lifting your torso off the floor, try to touch your fingertips up to your toes.
- Slowly go back down and return to start position. Do 20 reps.
- Plank Walks
- Plank is a good exercise and works on the stabilizer muscles of the abdomen, unlike crunches that work on the mover’s muscles.
- Stabilizer muscles are vital for maintaining balance and posture & hence important for all sportsperson.
- Plank is one of the best calorie-burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy.
- It might look simple but requires a lot of resilience and balance. This way, the longer you can stay in the plank position, the better it is. To lose belly fat, experts suggest that you stick to the goal of holding a plank for about 60 seconds for a minimum of 3 times.
- Start in a press-up position but bend your elbows and rest your weight on your forearms instead of your hands
- Your body must always form a straight line from your shoulders to your ankles
- Activate your core
- Press your body up by extending your arms one at a time
- Pause at the top for a moment then reverse the movement and return to your elbows, that is 1 rep
- You may need a mat or a towel to put under your elbows if you find the pressure too much.
- Sprinter Sit-ups
- Sit-ups don’t target your belly specifically but can help you lose fat in general. Doing sit-ups at a moderate intensity for 10 minutes without rest, burns as much as 60 calories.
- Building muscles with sit-ups can also help to improve the appearance of your belly. If you carry fat in your abdomen, the muscles will not show. Instead, they will be buried under a layer of fat.
- So to get a flatter belly, you need to do sit-ups alongside a fat-reduction program.
- Start seated with knees bent and feet flat on the floor. Keeping core engaged, lean torso back to a 45-degree angle from the floor and extend right leg 2 inches off the floor.
- Explosively pull torso back to an upright position while pulling the right knee toward chest and shooting left arm forward. The motion looks somewhat like you’re sprinting. Repeat for the desired number of reps and switch arm and leg.
- Mountain Climbers + 2 Sit-throughs
- Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers—it’s almost like getting a total-body workout with just one exercise.
- As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. And because it’s a cardio exercise, you’ll get heart health benefits and burn calories.
- Mountain Climbers
- Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
- Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
- Pull your right knee into your chest as far as you can.
- Then switch, pulling that knee out and bringing the other knee in.
- Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
- Start on your hands and knees, toes tucked.
- Lift your knees about 3 inches off the floor.
- Leaving your right hand and left foot on the floor, lift your right foot and sweep it underneath you to the left side of the room as you rotate your body in the same direction.
- Your left hand should lift up as you sweep your right foot.
- Return back to all fours with knees still off the floor and repeat, alternating sides.
- Sumo Goblet Squat Pulses
- The goblet squat is also a highly effective exercise for burning fat because you can do a high number of reps in one set (ideally towards the end of a weights workout) to get your heart rate high and increase energy and oxygen consumption so your body is forced to burn more calories during its recovery process.
- Take a dumbbell or kettlebell and hold it with both hands under your chin.
- Stand with your feet about shoulder-width apart and your toes slightly angled out.
- Bend at the knees and squat down till your knees are below 90 degrees.
- Pulse up and down (only about an inch) a couple times and then stand back up.
- This completes one repetition.
Finally, The most crucial thing is:
WHAT YOU EAT !!!
Your diet also plays a tremendous role in your ability to lose weight. If you eat more calories than you burn daily, it won’t matter how many push-ups and other exercises you do. You’ll not succeed in losing weight rather you may gain weight if you aren’t careful. Taking a healthy diet will also help you to boost your metabolism.
Consider trimming just 250 calories daily to help you lose 1/2 a pound per week. This might mean skipping an extra tablespoon of cream in your coffee, a healthy dab of butter on your toast, and a slice of cheese in your sandwich.
Other ways to trim calories are to choose leaner cuts of protein — such as white-meat poultry over dark meat — and to skip a fancy coffee drink or soda in the afternoon. These small steps add up over time and will lead to sustainable weight loss and reduce excess fat if you keep them up for the long term.
Apart from lifting weights, losing weight and fat usually starts in the kitchen, watch out the fat diet, cut out excess, non-nutritive calories such as added sugars, refined grains, and saturated fats. Trim your calorie intake so it’s 500 to 1,000 calories fewer than what you burn daily but make sure you still get a minimum of 1,200 to 1,500 calories so your nutrition needs are covered. At meals, emphasize fresh, unsauced vegetables, lean high proteins, and small amounts of whole grains and fruit.
BEAR IN MIND
If you have a lot of weight to lose, you’ll need to be patient.
It can take many months or even a year or more to lose enough weight so that you can actually see the defined muscles that physical activity creates.
But your fitness program is well worth the effort and your body will feel better along the way.