13 Best Workouts for Belly Fat

Workouts for Belly Fat are among the most sought-after fitness routines for those looking to achieve a flatter and stronger midsection.

Targeting belly fat not only enhances physical appearance but also improves overall health, as excess abdominal fat is linked to various health risks, including heart disease and diabetes. While no workout can guarantee spot reduction, combining effective exercises with a balanced diet and consistent effort can help reduce fat in the abdominal region and strengthen core muscles.

This guide introduces 13 of the best workouts specifically designed to burn belly fat, boost metabolism, and promote a healthier lifestyle.

It’s typical to observe an increase in belly fat accumulation along the waist as people age. This is typically because when fat grows with age, muscular mass diminishes.

Excess abdominal fat is associated with certain health problems, such as:

• High blood pressure
• High cholesterol
• Type 2 diabetes
• Breathing problems
• Heart disease

Controlling your abdominal fat is a smart idea because of these hazards. Belly fat can be classified as visceral, intramuscular, or subcutaneous. Your muscle fibers contain intramuscular fat. An excessive amount of visceral belly fat can cause some health issues, even if your weight and body mass index (BMI) are acceptable.

Belly Fat Types and Their Risks:

It’s crucial to note that not all belly fat is the same before moving on to the workouts. According to Health, there are two kinds of stomach fat:

Fat beneath the skin
The wobbly parts are the delicate layer of chub that lies right beneath the skin and is usually innocuous.

Visceral fat
The invisible substance that accumulates around your organs has been shown to have a detrimental impact on health by raising your risk of diabetes, cancer, and heart disease.

The bad news is that belly fat has a high metabolic activity and is excellent at releasing several inflammatory chemicals that disrupt hormones that regulate mood, appetite, and brain activity. Additionally, it may affect your cortisol levels, which might cause your stress levels to skyrocket.

Fortunately, if you know what you’re doing, getting rid of it is simple. And a lot of it is dependent on the exercises. They’re probably not the workouts you think they are, though. Let’s start with the things that everyone does (or has done) but you shouldn’t.

Exercises to Help With Belly Fat

While there are several workouts available, not all of them are equally effective in reducing belly fat. Adding physical exercise to your routine, however, is a terrific method to burn off excess belly fat, according to physicians and scientists. You can do the following belly fat workouts to help reduce your waist size.

Burpee

You must use as many muscles as you can if you wish to lose your belly. That’s what the burpee does. Every muscle from head to toe is worked during the intense workout, which involves jumping and then returning to a push-up posture.

You may burn belly fat more quickly than ever before because, according to research from the American College of Sports Medicine, 10 fast-paced repetitions are just as good at boosting your metabolism as a 30-second all-out sprint.

Do it:

Stand with your feet shoulder-width apart.
Lower yourself to the ground.
Kick your legs backward into a push-up position as you stand, then quickly reverse the motion and do a leap. That’s one rep.

Mountain Climber

You may think of the mountain climber as a moving board. When you forcefully pull one knee into your chest, you’re performing a tiny crunch.

However, the reason this action is so challenging is that each time you raise a foot off the ground, your core must work extra hard to keep your body straight and steady.

Do it :

Keeping your hands behind your shoulders and keeping your body in a straight line from your head to your heels can help you push yourself to the limit. This is where you start.
With your fundamental right foot still firmly planted on the floor, raise your right knee to your chest. once you have completed hammering the floor with your right foot, go back to the beginning position. With every repetition, switch up your legs.

Medicine Ball Slam

Anyone who hasn’t used a medicine ball since school is losing out. According to professional coach Sean De Wispelaere, “Your core is your center of power, so performing explosive movements like the med-ball slam requires all the muscles between your neck and your hips to work together.”

He continues by saying that if you speed up the pace and drive the ball with more power and velocity, you’ll increase your heart rate and burn a lot of belly fat.

The weight doesn’t even need to be increased. A 3-kilo medicine ball will function flawlessly if you persevere and push yourself.

Do it:

When throwing the ball above your head, put your feet about shoulder-width apart.
Strike the ball hard on the ground with all of your power.

Thrusters

Combining a squat with a shoulder push, this multi-joint workout will test your cardiovascular fitness while targeting your arms, shoulders, quads, abs, and glutes. It is the most cost-effective workout that targets nearly all of the major muscle groups.

Do it:

Keep the weight on the back of your shoulder while holding two dumbbells or kettlebells by their handles.
Maintaining your legs in alignment with your shoulders, squat down with your knees slightly bent.
You can raise the kettlebells about your head by lengthening your arms, pushing through, and straightening out your legs.

Skaters

Skaters are great for burning belly fat, but their advantages go well beyond that. They may help you lose weight, increase your agility, develop strength and power, and enhance your fitness.

Do it:

Place your legs shoulder-width apart as you stand. Leap to one side of the mat and bend one leg at a little angle behind the supporting leg.
Return to your position.
Land with the opposing leg behind you after shifting your weight. Please do it again.

Lying Leg Raises

This workout allows you to develop your lower abs without holding yourself up. However, lengthen your legs and place your feet together while lying on your back. Place your hands and palms on either side of your body.

Slowly raise your legs together. Please make sure they are perpendicular or at a right angle to the floor for optimal effects. Return both legs to the floor after holding for one or two seconds.

Additionally, avoid arching your back, as this might result in back issues. If your back is poor before doing this activity, think about seeing your doctor.

Crunches

Crunches frequently come to mind when people think about lower ab workouts. Your upper and lower abs are the focus of these low-impact workouts. Since they don’t cause you to burn many calories, they probably won’t aid in weight loss. However, if you want to improve your abs, they’re a terrific place to start.

Place yourself on your back. Stand with your feet hip-width apart. constantly your arms passed through over your chest and your knees bowed. Breathe in and contract your abs.
Exhale and raise your head and neck while maintaining a comfortable posture.

Additional crunching movements that are great for your lower abs are as follows:

• Reverse crunch
• Bicycle crunch
• Runner’s crunch
• Bird dog crunch

Knee Tucks

You will need sliders or towels for this activity.

After bringing both legs to your chest, carefully bring these individuals to the starting position. As many times as you can or at least ten times if you’re a newbie, do this.

Avoid hunching your shoulders or bending your upper body forward too much since this might cause issues.

You may use an exercise ball if you want a more difficult workout. Return to the beginning position after drawing both knees towards your chest.

Toe Touches

For those who enjoy basic exercises but prefer a little extra difficulty, the toe touch is a fantastic lower ab exercise. After doing this one, it’s simple to go on to other lower ab workouts because it incorporates elements of several of the ones listed below.

To begin, lie on your back on a towel, exercise mat, or the floor. You were supposed to have your knees bent and your feet planted completely on the ground. Keep your arms by your sides.
Make your abdominal muscles more rigid. Throughout the entire workout, try to maintain them in this position. Then raise your legs off the ground such that they are parallel to your centre of gravity. The toes away from the body.

Plank

You may effectively tone your abdominal muscles and reduce belly fat by using the isometric plank posture. Your muscles actively preserving your posture is the cause of this.

How to:

To begin, place yourself in the plank position, with your toes and forearms pointing down on the ground. Your forearms should be pointing forward, and your elbows should be exactly beneath your shoulders. Face in the downward direction.

Crunch with your legs up

You may support your legs on a chair or yoga ball, or you can hold them in an elevated posture while performing this crunch.

How to:

On the floor, lie on your back.
Lift your feet while maintaining a 90-degree bend in your knees.
Gradually raise your body upward and contract your abdominal muscles while holding your hands underlying your head.
Crunching with your legs supported on a chair or ball could be more beneficial when you are just beginning this fitness regimen. Later on, you can increase the difficulty of this exercise by taking off the leg support.

Russian twist

The Russian twist strengthens the muscles in the abdomen, which helps to reduce belly fat. You can twist at the mid-spine and use a medicine ball.

How to:

In order to achieve a Russian twist, sit erect with your feet raised off the floor and spin your torso from side to side.

Aerobic exercises

If you want to reduce belly fat, aerobic workouts are a terrific addition to your training regimen. By increasing your cardiorespiratory rate and metabolism, they help you burn more calories.

The Aerobic Exercises are:

• Walking
• Running
• Cycling
• Jumping rope
• Step classes
• Elliptical

The supervision of a qualified specialist is crucial when performing aerobic workouts. Since exercise might be different based on each person’s limits and health goals, he or she can advise on the best option and level of intensity to employ.

Conclusion

Incorporating these 13 best workouts for belly fat into your fitness routine can help you achieve a stronger core, a healthier body, and improved overall fitness. Remember, consistency is key, and pairing these exercises with a balanced diet and healthy lifestyle will maximize your results. Start small, stay dedicated, and watch your progress build over time.

FAQs

References

• WebMD Editorial Contributor. (2023a, April 25). Top Exercises for Belly Fat. WebMD. https://www.webmd.com/fitness-exercise/top-exercises-belly-fat
• Bruce, C., & Bruce, C. (2024, September 23). Top 10 Exercises to Lose Belly Fat (plus Aerobic Workouts). Tua Saúde. https://www.tuasaude.com/en/exercises-to-lose-belly-fat/
• Surgeon, R. R. E. H. a. N. (2022, May 9). 8 Effective Exercises to Burn Stomach Fat: Diet Tips & MyPlate. MedicineNet. https://www.medicinenet.com/8_effective_exercises_to_burn_stomach_fat/article.htm
• Davies, D. (2024, November 25). 25 Exercises and Principles to Help You Lose Belly Fat (And Fat From Everywhere Else). Men’s Health. https://www.menshealth.com/uk/fit