Here are 15 stomach exercises for belly fat, worth trying! They will not only help you get a flat stomach, but also tone your body.
Abdominal fat can be the most stubborn fat to get rid of! In women, hormonal changes, stress, poor diet and a sedentary lifestyle can be the main causes of abdominal fat. Although the causes of weight gain can vary, losing it requires following a workout routine. Stomach exercises are particularly beneficial for burning excess abdominal fat. These exercises specifically target the core and abdominal muscles, also improving overall body strength and fitness. Since spot reduction is just a myth, exercise alone won’t get you any closer to your weight loss goals. You need to follow a healthy diet and also control your mental health.
Stomach Exercises to Reduce Belly Fat
Here are some of the most effective stomach exercises to reduce belly fat at home, as well as target muscles throughout the body. These exercises for a flat stomach can help you tone up.
1. Crunches
Abdominal exercises such as sit-ups are one of the most effective exercises for toning abdominal muscles and burning belly fat.
To perform crunches, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, elbows out. Lift your shoulders off the floor using your abdominal muscles, keeping your lower back on the floor. Exhale as you rise and inhale as you return to the starting position. Aim for three sets of 15 to 20 repetitions.
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2. Mountaineers
Mountain climbers are known for being a full-body workout that targets multiple muscle groups, including the core or abdominal muscles.
To perform mountain climbers, start in a plank position with your hands directly under your shoulders. Drive one knee toward your chest, then switch legs quickly, as if you were running in place. Keep your core engaged throughout the exercise. Perform this exercise for 30 to 60 seconds for three sets.
Click here to learn more about Mountaineer Benefits.
3. The Russian touch
The Russian twist engages the oblique muscles, helping to tone the sides of your abdomen. It also improves core strength, stability and balance.
To perform a Russian twist, sit on the floor with your knees bent and your feet slightly lifted off the ground. Lean back slightly while keeping your back straight. Hold your hands together and twist your torso to the right, then left, to complete one repetition. You can hold a weight or medicine ball in your hands. Aim for three sets of 20 twists.
4. Squats
Squats are primarily a leg exercise, but they also work the core muscles. A study published by the Journal of Sports Science and Medicine reveals that performing squats can help reduce body fat and increase lean mass and muscle strength.
To perform squats: Stand with your feet shoulder-width apart. Lower your body as if you were sitting in a chair, keeping your back straight and your knees behind your toes. Engage your core as you return to the starting position. Perform three sets of 15 to 20 repetitions.
Read also : 10 Benefits of Squats — and 7 Squat Variations to Add Variety to Your Fitness Routine
5. High knees
High knees are one of the most effective fat burning exercises. This leg exercise targets the muscles of your core, hands, shoulders and legs.
To perform high knees, stand with your feet hip-width apart. Lift one knee toward your chest, then quickly switch to the other knee. Continue this movement at a steady pace. Perform this exercise for 30 to 60 seconds for three sets.
6. Cycling crisis
Cycling sit-ups are very effective for the abdominal muscles. It helps tone your stomach and strengthen your core muscles.
To perform a bicycle crunch, lie on your back with your hands behind your head. Lift your legs off the floor and bend them at a 90-degree angle. Bring your right elbow to your left knee while straightening your right leg. Change sides in a pedaling motion. Aim for three sets of 15 to 20 reps on each side.
7. Lunges
Lunges work your lower body and core. When practiced regularly, this exercise can tone your abdomen and reduce the fat stored around your stomach.
To perform lunges, stand with your feet together. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Return to the starting position and switch legs. Make sure your front knee does not extend past your toes. Perform three sets of 15 to 20 repetitions per leg.
8. V-ups
You may find it difficult to perform the V-Ups exercise, but with regular practice, you will be able to master this exercise. It targets both the upper and lower abdominal muscles, thereby aiding in weight loss.
To perform V-ups, lie on your back with your arms extended overhead and your legs straight. Lift your upper body and legs simultaneously, reaching over your toes to form a “V.” Return to the starting position. Perform three sets of 10 to 15 repetitions.
9. Tuck jump
Tuck jumps are a plyometric exercise that engages the core. This movement engages the entire abdominal area, helping to melt belly fat.
To perform a tuck jump, stand with your feet shoulder-width apart. Jump explosively, bringing your knees toward your chest. Land gently and jump again immediately. Aim for three sets of 10 to 15 repetitions.
10. Leg raise
Leg raises are great for toning your lower abs and strengthening the entire core, which includes the abdominal muscles.
To perform a leg raise, lie on your back with your hands under your hips for support. Keep your legs straight and raise them to a 90-degree angle. Lower them slowly without touching the ground. Perform three sets of 15 to 20 repetitions.
11. Jumping jacks
Although jumping jacks are a full-body exercise, it is primarily beneficial for toning the leg muscles. however, it also engages your core and arms.
To perform jumping jacks, stand with your feet together and your arms at your sides. Jump your feet while raising your arms above your head, then return to the starting position. Perform this exercise for 30 to 60 seconds for three sets.
12. Floating Kick
Floating kicks activate your abdominal muscles, hip flexors, and quadriceps. It also increases your heart rate, thereby supporting your cardiovascular health.
To perform a floating kick, lie on your back with your hands under your hips. Lift your legs off the floor and perform a kicking motion, keeping your legs straight. Alternatively, kick up and down. Aim for three sets of 30 to 60 seconds.
13. Plank
Since the plank works your core abdominal muscles, it’s a great exercise for reducing stubborn abdominal fat. In fact, planking can also work your leg and back muscles.
To perform a plank, start in a forearm plank position with your body in a straight line from head to heels. Engage your core and hold the position. Try holding the plank for 30 to 60 seconds, increasing the duration as you get stronger. Perform three sets.
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14. Push-ups
Push-ups primarily target the upper body, but also engage the core. This is a good exercise to perform when you want to increase upper body strength and burn fat.
To perform push-ups, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then raise back up. Keep your body in a straight line throughout the exercise. Perform three sets of 10 to 15 repetitions.
15. Burpees
Burpees offer a wide range of fitness benefits. They help improve stability, balance and coordination. When practiced regularly, it can improve your cardiovascular health and promote fat burning and weight loss.
To perform burpees, start standing, then come into a squat position and place your hands on the floor. Return your feet to a plank position, perform push-ups, then return your feet to your hands and jump explosively. Perform this exercise for 30 to 60 seconds for three sets.
Doing these stomach exercises regularly can bring you closer to your dream of a slim, fit waist!
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