Seven Easy Exercises to Burn Belly Fat

24 January, 2020
You must do these easy exercises to burn belly fat but do so slowly and gradually if you’re not used to exercising, then progressively build up the intensity to avoid possible injuries.
 

Having abdominal fat burning is a huge concern for many people. Poor nutrition and sedentary lifestyle (which according to this study by Universidad Austral de Chile, could be due to an increase in cardiovascular and metabolic risk), are great enemies of your belly. It’s nearly impossible to have a stylized figure free of fat rolls unless you’re highly disciplined. So try these easy exercises to burn belly fat.

Fortunately, it isn’t necessary to go to a gym every day or undergo strict diets to achieve good results. You can begin shaping this area to attain your desired appearance if you adopt a balanced eating plan and do some exercises at home.

Today we’d like to share seven types of activities you can incorporate into your routine to focus on this area of your body. Keep in mind that you’ll only reach your goal if you work on the three areas that comprise it: upper, lower and lateral. You must try it!

1. Planks are one of the best exercises to burn belly fat

This position, known as the “plank,” is good for working all of your muscle groups, the abdomen in particular.

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 are great exercises to burn belly fat

A woman exercising.

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 another 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 backward 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

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

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 these exercises to burn belly fat?

  • 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 are wonderful exercises to burn belly fat

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?

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

7. One of the best exercises to burn belly fat is using 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?

  • Firstly, stand with your feet slightly apart and your back straight, holding a weight in each hand at your side
  • Then, lean toward your right side, as far as you can without bending your knees
  • Now, return to the starting position and repeat the exercise on the left
  • Finally, do three sets of 10 repetitions on each side

You can do these simple exercises in just about any area of your 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. Don’t forget to warm up before you do them so you can prevent injuries. At least according to this study conducted by Universidad de Navarra in Spain.

 
  • Calatayud, J., Casaña, J., Martín, F., Jakobsen, M. D., Colado, J. C., Gargallo, P., … Andersen, L. L. (2017). Trunk muscle activity during different variations of the supine plank exercise. Musculoskeletal Science and Practice. https://doi.org/10.1016/j.msksp.2017.01.011
  • Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism. https://doi.org/10.1139/apnm-2015-0235
  • Vera-Garcia, F. J., Grenier, S. G., & McGill, S. (2000). Abdominal muscle response during curl-ups on both stable and labile surfaces. Physical Therapy. https://doi.org/10.1093/ptj/80.6.564