Tired of endless exercises and tedious routines? Learn how to burn belly fat with this powerful move – push-ups – and see how it helps you lose fat.
Are you struggling to lose belly fat and feel like nothing is working? We’ve all been there: we’ve tried endless exercises and still haven’t gotten the results we want. Push-ups are a good exercise that can do wonders for your stomach and overall fitness. So, if you are wondering how to burn belly fat with push-ups, you are on the right page. Push-ups not only strengthen your upper body, they also engage your core and help burn fat, including around your stomach. They are simple, effective and can be done anywhere without any sophisticated equipment. If you’re looking for the perfect move to target belly fat, push-ups might just be the game-changer you’ve been looking for.
What are pumps?
Push-ups are a bodyweight exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core and lower body. By lowering and lifting your body using your arms, push-ups work multiple muscle groups at once. This makes it a very effective exercise for the whole body. The benefits of push-ups include increased upper body strength, improved endurance, and better core stability. Push-ups also promote fat burning, improve cardiovascular health, and improve overall fitness, making them one of the best exercises to reduce belly fat. So, ready to learn how to burn belly fat with push-ups?
How to burn belly fat with push-ups: know its benefits
Push-ups are a strength exercise that may seem simple but offer many benefits, especially when it comes to burning belly fat. If you’re wondering how to burn belly fat with push-ups, here are 5 reasons why this move should be part of your fitness routine:
1. Burns calories
Push-ups are a great way to burn calories, which is essential for losing fat. As a compound exercise that works multiple muscle groups, push-ups elevate your heart rate, forcing your body to burn more energy. The more calories you burn, the more effectively you will reduce belly fat.
2. Target multiple muscles
Unlike isolation exercises, push-ups work multiple muscles, including the chest, shoulders, triceps and core, suggests the National Academy of Sports Medicine. By engaging your core throughout the movement, you activate your abdominal muscles, helping to target the tummy area. This makes push-ups a full-body workout that contributes to overall fat reduction.
3. Increases Endurance and Strength
Regular push-ups build both muscular endurance and strength. Over time, your muscles become more efficient, which can improve your workout performance. As you build strength, you will notice a toned and firm abdominal area, which is essential for losing belly fat.
4. High Intensity Interval Training (HIIT) Exercise
While learning how to burn belly fat with push-ups, be aware that push-ups can be incorporated into HIIT routines, which are proven to burn fat faster. By doing push-ups in short bursts, with little rest in between, you boost your metabolism and continue burning calories long after your workout is over.
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5. Improves Heart Health
A 2019 study published in JAMA Network found that people who could do 40 push-ups had fewer cardiovascular events than those who could not do 10 push-ups. Indeed, push-ups not only strengthen muscles, but also improve cardiovascular health. A healthier heart promotes better overall fitness and better fat burning, making it easier to lose belly fat and weight loss.

Incorporating push-ups into your daily routine can be a game-changer. So, if you are looking for how to burn belly fat with push-ups, it’s time to start enjoying the benefits of this simple but very effective exercise!
Also read: 7 Exercises to Help Improve Push-ups for Strength and Endurance
How to burn belly fat with push-ups: know its steps
Here’s how to burn belly fat with push-ups:
1. Start in a high plank position with your hands flat on the floor, slightly wider than shoulder-width apart.
2. Your feet should be together or slightly apart and your body should form a straight line from head to heels.
3. Engage your core by tightening your abs and make sure your body remains straight throughout the movement.
4. Slowly bend your elbows and lower your chest toward the floor, keeping your elbows at a 45-degree angle to your body, without flaring them too wide.
5. Lower yourself until your chest is just above the floor, forming a 90-degree angle at the elbows.
6. While exhaling, press your palms together and push your body back to the starting position.
7. Perform 2 to 3 sets of 5 to 10 repetitions if you are a beginner and do 3 sets of 15 to 20 repetitions if you are advanced.

Also read: Push-ups for Weight Loss: Up Your Exercise Game with These 7 Variations
Who should avoid push-ups?
Now you know how to burn belly fat with push-ups and it is also important to understand whether you can do it or not. Although push-ups are a great exercise for most people, some people should avoid this weight loss exercise. People with shoulder, wrist, or elbow injuries should be careful, as push-ups can put strain on these areas. People with lower back problems may also need to avoid traditional push-ups, as they can exacerbate pain if proper form is not maintained. Pregnant women, especially in the late stages, should consult a doctor before attempting push-ups. It is always important to listen to your body and make changes or seek professional advice if necessary.
Related FAQs
Are there alternatives to push-ups that can help lose belly fat?
While push-ups are effective, other exercises like planks, mountain climbers, and burpees can also target the core and help burn fat. A comprehensive workout routine that includes a mix of cardio, strength training, and core exercises will yield the best results.
How many push-ups should I do to see results?
The number of push-ups varies depending on your fitness level. Start with what you can do comfortably and gradually increase that number. Aim for at least 3 sets of 10-15 push-ups to start seeing results over time.
Can you do push-ups every day?
Yes, you can do push-ups daily, but it’s important to listen to your body. If you are a beginner, allow recovery time between sessions to avoid overtraining. As your strength improves, you can increase the frequency and intensity.
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