What’s the Best Exercise to Lose Fat Around Your Belly?
Poor lifestyle and eating choices have increased the risk of gaining belly fat. Belly fat is regarded as one of the most dangerous fats because it develops around the abdominal region and surrounds the internal organs. This type of fat puts people at a higher risk of developing severe diseases, like diabetes, liver problems, heart issues, cancers, and sometimes the risk of sudden death.
Researchers and doctors are not sure of the exact reason behind the rise of belly fat in people. However, it can be attributed to two common reasons: an inactive lifestyle and increased consumption of processed and fast foods.
The best way to reduce belly fat is to adopt a healthy diet and perform aerobic exercises. This combination will help create a calorie deficit where you will use more calories than you consume, which leads to fat loss gradually. So, let’s understand the best workout exercises at home to reduce belly fat.
Best Exercises to Reduce Belly Fat
Your first step is to include at least 30 minutes of aerobic exercise or cardio into your daily routine To burn off visceral fat. Studies show that aerobic exercises help reduce belly and liver fat.
Some of the best aerobic exercises for belly fat include: Walking, especially at a quick pace, running, biking, swimming, and cycling. Besides, here are some exercises that can be performed at home to reduce belly fat:
1. Burpees
Burpees is an effective exercise to reduce belly fat which doesn’t require any gym equipment. It can be done anytime, and it works on the back, arms, chest, legs, and glutes. This increases the energy expenditure, which is the ultimate goal when it comes to reducing belly fat.
How to Perform Burpees?
Step 1. Stand straight and ensure your feet are shoulder-width apart.
Step 2. Squat to the ground, place your hands on the floor and throw your feet behind.
Step 3. Remain still in this position so your chest and thighs are facing the ground.
Step 4. Jump your feet back to the hands and stand up. Ensure that you jump with your hands above your head when you stand.
2. Bicycle Crunch
Bicycle Crunch is one of the best home workout exercises, which proves to be effective in reducing belly fat as it is a type of ab exercise. It combines torso and hip flexion with the rotation of the torso that strengthens the abdominal muscles.
How to Perform Bicycle Crunches?
Step 1. Lay down on your back.
Step 2. Try to raise your legs with your lower back pressed against the floor.
Step 3. Stimulate the action of riding, or rather pedalling, a bicycle in the air.
Step 4. When your right knee reaches close to the abdomen, reach for it with the left elbow. While doing this ensure that both your hands are behind the head.
Step 5. Repeat with left knee and right elbow.
Instructions: 4 Sets | 30 Reps | 1 minute rest | No equipment
3. Russian Twist
Russian Twist is an exercise that targets belly fat as it works on the abdominal muscles. It can be performed using a medicine ball and twisting at the mid-spine.
How to Perform Russian Twist?
Step 1. Sit on the floor, bend your legs at the knees with your feet flat on the floor.
Step 2. Take the medicine ball and hold it with your hands, close to your chest.
Step 3. Tilt your torso back at a 45-degree angle while keeping your spine straight and your abdomen contract.
Step 4. Take your feet off the floor and try to form a V shape using your torso and upper legs.
Step 5. Rotate your torso to the right while taking the ball to the same side. Remain in this position for about 2 seconds and return to the center slowly.
Step 6. Similarly, rotate the torso to the left side and maintain the position for 2 seconds.
4. Jump Squat
Jump Squats also work on the abdominal muscles, which helps in reducing belly fat. However, they also work on the glutes, lower back, and the back of the thighs.
How to Perform Jump Squats?
Step 1. Stand with your feet shoulder-width apart, back straight, and abdomen contracted.
Step 2. Lower your body slowly by bending your knees, lean your torso slightly forward, and push your bum a little backwards. Imagine as if you are sitting on an invisible chair.
Step 3. Go down until your knees are at a 90-degree angle. Remember not to extend your knees beyond the toes.
Step 4. Now, push your body upwards, taking a jump. Stretch your legs and lift a few centimeters off the ground while keeping your hands at the sides.
Some Tips to Keep in Mind in Your Pursuit to Lose Belly Fat
Here are tips that you can keep in mind:
- Aim to engage in moderate-intensity activity, like brisk walking, swimming, aerobics, hiking, or anything, for at least 150 minutes per week.
- Try to exercise in such a way that you are a little out of breath, but you can speak a full sentence without pausing.
- Before performing the routine exercise, give some time to warm up before the exercises and cool down after the completion of the routine.
- For beginners, do not stretch your body excessively, and understand that it is essential to start slowly and build up gradually.
- Also, you do not need highly intense exercise to lose belly fat.
- Stress and lack of sleep can affect fat loss because it increases the cortisol (stress hormone) in the body, which leads to loss of appetite.
- Include stress-relieving and sleep-promoting activities, like breathing exercises, yoga, and meditation.
Final Thoughts on Losing Belly Fat Effectively
There is no single best exercise to lose belly fat, but a combination of aerobic exercises and core workouts, paired with a balanced diet and lifestyle changes, can yield significant results. Consistency is key—stick to your routine, stay active, and maintain a healthy diet to achieve and maintain a lean, toned midsection. You can sign up to Achieve Fitness Nutrition’s online personal fitness coaching to get a tailored diet plan and workout exercises at home to reduce belly fat. This will help you ensure that you are on the right path and you can achieve your fitness goals under the supervision of an experienced trainer.
FAQs on Losing Belly Fat at Home
1. How do I lose belly fat fast at home?
Look, there’s no magic pill or quick fix, okay? You gotta eat less junk and cut down on sugar, for starters. And then move your body. Burpees, bicycle crunches, jump squats — they help. But you gotta do them often, no skipping! Don’t expect results next day. It takes time, for real.
2. Gym necessary to lose belly fat?
No way! Gym is not the only place to get fit. I used to think that too, but you can do Russian twists or just walk fast around your house or park. It’s about doing something, anything really. Keep moving and eat better, that’s it.
3. When will I see changes?
Honestly, depends on you. Some folks see stuff in 3-4 weeks, some take longer. Don’t stress it if it’s slow. Keep doing your thing, be patient. Your body will catch up.
4. Stress and sleep—do they mess with losing belly fat?
Oh yeah. When you stress out or don’t sleep enough, your body makes more cortisol (that’s a stress hormone). That cortisol likes to keep belly fat stuck there. So besides exercise and eating right, chill out, get good sleep. Try breathing exercises or yoga, whatever helps you relax.
