Belly fat, abdominal obesity, and visceral fat are similar terms. These terms refer to excess fat that collects around the waistline or at the center of the body over time. This is a very common health issue across the world, especially among people over 40 years of age. Many people face embarrassment, stress, and anxiety due to their belly fat as this spoils their look and shape. But this is not the only issue with belly fat. Several diseases and health complications are associated with this, such as type 2 diabetes, heart disease, high cholesterol, breathing problems, and cancer, putting you in a life-threatening condition. Hence, it is crucial to get rid of your belly fat as soon as possible. But, do which exercise to lose belly fat? If you don’t have any idea about this, this guide is going to be helpful for you as we have compiled some of the best and proven exercises to lose belly fat in this post. Find them out below!
Crunches are considered one of the most effective exercises to lose belly fat as they mainly focus on abdominal muscles. They are also popularly practiced by gym enthusiasts and bodybuilders to build six-pack abs, strengthen their abdominal core muscles, and get in proper shape.
Doing crunches for one minute helps lose 6 to 10 calories, depending on your weight and the intensity you show while practicing crunches. Consult your trainer to know how many crunches you need to practice a day and for how long, to lose your belly fat.
Now you know which exercise to lose belly fat is the most effective, but you need to practice crunches correctly to obtain faster results.
Here are steps to follow:
- Find a flat surface and put a yoga mat or any other comfy mat over there.
- Lie down straight on the mat.
- Bend your knees with your feet down on the surface and close to the lower part of the hip.
- Get your hands behind your head with palms underneath your head and thumbs at the back of your ears.
- Now, inhale deeply and slowly lift your upper body part without moving other body parts and take it as much closer to your knees as possible.
- Exhale and get your torso back on the floor slowly.
- Repeat this process as many times as you can do and do it in three sets.
Beginners should avoid doing too many crunches at one time. Start with 10 crunches each set to avoid injuries and discomfort.
Aerobic exercises are proven to lose belly fat. If you practice them regularly with a balanced diet, you can lose belly fat to some extent in a few weeks, depending on your effort and intensity.
The aerobic exercises you are required to practice regularly are:
- Walking at a faster pace
You can choose any of these aerobic activities to practice, but make sure to choose the one that you enjoy the most. Try to dedicate 30 to 60 minutes of your day to practicing aerobic exercises.
Many studies and research claim that high-intensity exercises help lose belly fat fastly and control overall weight. You can lose 100 to 500 calories every day by practicing different high-intensity exercises for one hour. These exercises are collectively called high-intensity interval training (HIIT).
Here are some of the best high-intensity exercises to lose belly fat;
- Pull Exercises (Pull-Ups, Seated Row, Barbell Row, Hammer Curl, Biceps Curl, Face Pulls, DB Shrugs, Deadlifts, Pull-Down, etc.)
- Push Exercises (Chest Fly, Chest Press, Dumbbell Squats, Shoulder Press, Overhead Triceps Press, Bench Press, Seated Press, Triceps Pushdown, etc.)
- Loaded Carries
These exercises are practiced in routine. A maximum of 60 seconds is dedicated to these high-intensity exercises at one time followed by at least a 30-second rest before moving to the next set or exercise. You are required to practice these high-intensity exercises under the supervision and guidance of your trainer.
Here are some other high-intensity exercises that people of any age can perform and practice to lose belly fat.
- Jump Squats
- Jumping Jacks
Since we are talking about which exercises to lose belly fat here, abdominal-focused exercises can prove very effective. These exercises put pressure on your abdominal muscles and stretch them, resulting in losing excess fat and flattening your belly.
People of any age group can practice these exercises safely to lose belly fat. Here are some of the most effective abdominal-focused exercises that you must practice.
- Planks (Forearm planks, side planks, reverse planks)
- Bicycle Crunches
- Standard Crunches
- Reverse Crunches
- Leg Lifts
By practicing these abdominal-focused exercises daily, you can see a significant difference in your belly fat within a couple of weeks. However, to obtain the desired result faster, make sure to follow a balanced diet recommended by your dietitian.
High-Intensity Weight Training
High-intensity weight training is proven to lose belly fat and overall excess weight. This is maybe the fastest way to lose belly fat. However, with this high-intensity weight training, a balanced diet is also important.
Mainly, weight training focuses on building and strengthening the body’s muscles, but you can also lose from 2 to 10 kg of excess fat from your belly within a month.
High-intensity weight training exercises include:
- Compound Exercise
- Isolation Exercise
- Push-Pull Workouts
- Variable Resistance Workouts
- Bench Press
- Biceps Curl
- Overhead Press
Make sure you consult your trainer and dietitian before starting your high-intensity weight training sessions. This will help lose belly weight safely.
The Bottom Line
As you have now come to the bottom line, we guess you know which exercise to lose belly fat. All the exercises we have mentioned in this post are very effective to lose belly fat and gain healthy weight. You can consider these exercises, but make sure to consult your trainer so that you can avoid potential risks.
To get such more informational guides on various health topics, stay tuned with The Health Tonic.
Frequently Asked Questions
What exercise burns the most belly fat?
Planks, push-ups, crunches, skipping, and squats are the best in-home workouts to lose weight. It is helpful in reducing your belly fat too.
How can I reduce my belly fat quickly?
A healthy routine encompassing a balanced weight loss diet combined with workouts is the key to reducing belly fat faster.
Do planks burn belly fat?
Yes, planks are a really effective exercise to burn belly fat. Perform planks in three to four sets daily and try to hold your push-up position for the maximum possible time to get a better and faster result.
How to get slim without exercise?
Avoid eatables and drinks containing sugar in high amounts, trans fat, soluble fiber, and alcohol, and consume a high protein diet. It is helpful to get your tummy flat without any exercise.
Can push-ups reduce belly fat?
Push-ups are helpful to reduce belly fat. But alone, it is not very effective. Combine push-ups with other low-impact weight loss exercises and a balanced diet to acquire the best result shortly.
What is the fastest way to lose fat without exercise?
Consuming a weight loss diet prescribed by a certified dietitian could be the fastest way to lose fat without exercise. But ultimately, weight loss exercises are a must to reduce belly fat faster.