7 Easy Exercises to Burn Belly Fat

· June 13, 2016
If you’re not accustomed to a lot of exercise, it’s a good idea to start slowly and build up the intensity and duration gradually to avoid possible injury.

Poor diet and a lack of physical activity are the biggest enemies for your belly. If you can’t be disciplined in either of these areas, it will be nearly impossible for you to obtain the figure you desire and burn belly fat.

Fortunately, you don’t need to go to the gym every day or follow a highly restrictive diet to see good results.

If you adopt a balanced diet and do certain exercises at home, you’ll start to see the shape you want in this complicated part of the body.

Remember that you’ll only achieve your goals to burn belly fat if you work the three core areas of the abdomen: the top, the bottom, and the sides. Get motivated!

1. Plank

woman doing a plank

This prone position, known as the “plank,” works all of your body’s muscle groups and particularly the abdomen.

It’s an endurance exercise that will test your balance, concentration, and strength.

How do you do it?

  • Lie face down on a yoga mat and support your body weight using only your forearms and toes.
  • Your hips should be slightly elevated, in line with a straight back and a relaxed neck.
  • Hold this position for 15 to 20 seconds before resting.
  • Do three sets of this exercise.

See also: 10 Foods to Burn Belly Fat Fast

2. Abdominal curls

The abdominal curl is a great way to exercise those stomach muscles, because your legs are relaxed to allow you to focus only on your tummy.

How do you do it?

  • Lie on a bench or some other elevated surface and hold your hands behind your neck.
  • While keeping your legs firmly on the ground, raise the upper half of your torso, contracting your abdominal muscles.
  • Lower your body slowly to the starting position and repeat this exercise 12 times.
  • Do at least three repetitions per session.

3. Leg curls

This leg exercise involves more resistance but it’s very effective if you want to burn belly fat and slim your thighs.

We recommend that you use a tall chair or other object to force you to focus only on the abs and legs.

How do you do it?

  • Sit on the edge of a chair with your back leaned backwards and legs outstretched.
  • Bend your knees and bring them up toward your abdomen.
  • Keep your muscles contracted throughout this activity and try to do 8 to 10 repetitions.
  • Finally, complete three sets.

4. Leg lifts

 

leg lifts
There are plenty of ways you can perform leg raises in an exercise routine. But in this case, we suggest one in particular because it works your thighs and buttocks in addition to your abdomen.

How do you do it?

  • Lie on an exercise mat with your arms at your sides, palms on the floor.
  • Stretch your legs out straight and raise them without bending the knees.
  • Try to raise them as high as you can and then slowly return to the starting position.
  • Do three sets of 10 repetitions each.

5. Cross crunches

cross crunches

Abdominal crunches are an activity that targets the tummy and reduces any fat that is deposited around your waist.

Practicing this exercise on a regular basis will help burn belly fat and firm the muscles in this part of the body.

How do you do it?

  • Lie on a yoga mat with your hands behind your head and your legs straight.
  • Bend your right knee and at the same time bring your back up so that your left elbow touches the knee.
  • Return to the starting position and perform the opposite movement.
  • Keep your abdominal muscles tight throughout this activity and complete three sets of 15 repetitions on each side.

We recommend you read: Exercises to Slim and Tone Your Thighs

6. Toe touches

When you stretch your hands toward your toes, it forces the stomach muscles to contract while trimming your waist.

Instead of the traditional method of performing this exercise, we recommend you lay on the ground to increase the intensity.

How do you do it?

  • Lying on your back, stretch your legs toward the ceiling, and extend your arms so that your shoulders are slightly elevated off the ground.
  • Try to touch your feet with your fingers, keeping your abdominal muscles tight.
  • Hold this position for 10 to 15 seconds and then rest.
  • Do three repetitions.

7. Lateral hand weights

lateral hand weights

To end this simple ab routine, hold a hand weight in each hand and perform this easy side movement (also known as the oblique exercise).

How do you do it?

  • Stand with your feet slightly apart and your back straight, holding a weight in each hand at your side.
  • Lean to your right side, as far as you can without bending your knees.
  • Return to the starting position and repeat the exercise on the left.
  • Do three sets of 10 repetitions on each side.

You can perform these simple exercises in just about any area of the home without investing a lot of time or money.

We challenge you to try them every day and complement your routine with a healthy diet. Soon you’ll be able to see the difference!

Irving, B. A., Davis, C. K., Brock, D. W., Weltman, J. Y., Swift, D., Barrett, E. J., … Weltman, A. (2008). Effect of exercise training intensity on abdominal visceral fat and body composition. Medicine and Science in Sports and Exercise. https://doi.org/10.1249/MSS.0b013e3181801d40

Vispute, S. S., Smith, J. D., Lecheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0b013e3181fb4a46