Seven Easy Exercises to Burn Belly Fat
- Burning belly fat is a concern for many people. According to a study conducted by the Universidad Austral de Chile, poor diet and a sedentary lifestyle are linked to cardiovascular and metabolic risk factors. If they’re not controlled in a disciplined way, it’s almost impossible to show off a figure free of unsightly rolls of fat.
Fortunately, you don’t have to go to the gym every day or even go on a strict diet to achieve good results and lose your belly fat. In fact, if you adopt a balanced eating plan and do exercises at home, you can begin to shape this area and get the appearance you desire.
Exercises to burn belly fat
We’re going to give you seven exercises that you can incorporate into your routine to focus on this area of your body and burn belly fat. Bear in mind that you’ll only reach your goal if you work on the three areas that make up this zone: upper, lower, and lateral.
This position, which is known as the plank, is good for working all of your muscle groups, in particular, your abdomen.
It’s an endurance exercise that tests your balance, concentration, and strength.
How to 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.
- Repeat 3 times.
Like this article? You might also like to read: 10 Foods to Burn Belly Fat Fast
2. Abdominal curls
The abdominal curl is a great way to exercise your stomach muscles as your legs are relaxed which means you can focus solely on your tummy.
How to do it
- Lie on a bench or some other elevated surface and hold your hands behind your neck.
- 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.
- Repeat at least 3 times.
3. Leg curls
This leg exercise involves more resistance but it’s really effective if you want to burn belly fat and slim your thighs.
We recommend that you use a tall chair or another object so that the force is concentrated on the lower half of your body.
How to do it
- Sit on the edge of a chair leaning backward with your 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.
- Repeat 3 times.
4. Leg raises
There are plenty of ways you can perform leg raises in an exercise routine. We suggest one in particular because it works on your thighs and buttocks as well as your abdomen.
How to do them
- Lie on an exercise mat with your arms at your sides and your 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.
- Repeat 3 sets of 10.
5. Cross crunches
Cross crunches target the tummy and reduce any fat that’s deposited around your waist. Practicing these exercises on a regular basis will help burn belly fat and firm the muscles in this part of your body.
How to do them
- Lie on a yoga mat with your hands behind your head and your legs straight.
- Bend your right knee and, at the same time, raise your torso up so that your left elbow touches your knee.
- Return to the starting position and perform the opposite movement.
- Keep your abdominal muscles tight throughout this activity. Do 15 on each side.
We think you may also enjoy reading this article: Exercises to Slim and Tone Your Thighs
6. Toe touches
When you stretch your hands toward your toes, it forces your 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 to 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.
- Repeat 3 times.
7. Lateral hand weights
For the final exercise in our list, hold a hand weight in each hand and perform this easy side movement (also known as the oblique exercise).
How to do it
- Stand with your feet slightly apart and your back straight, holding a weight in each hand down by your side.
- Lean toward 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 3 sets of 10 on each side.
Recommendations when doing the exercises
You can do these exercises to burn belly fat anywhere in your home. They won’t take up too much time. You just have to find a space in your day and start practicing.
If you like, put some of your favorite music. If you can find a partner to exercise with, all the better.
However, you must do the exercises every day, because they’ll only work if you’re consistent. So add them to your daily routine and you’ll have a slimmer abdomen in no time.
Also, don’t forget to warm up beforehand. This will ensure you avoid injuries, as confirmed by a study conducted by the University of Navarra (Spain). You can also complement them with a bit of cardio, to tone yourself up.
Lifestyle and belly fat
You can burn your belly fat by exercising consistently but you also have to seriously consider other matters related to your diet.
The main enemies of a flat abdomen are fried foods, junk food in general, refined flour, candy, and alcoholic beverages.
On the other hand, the great allies for losing belly fat are vegetables, legumes, and fresh fruits. Bear this in mind, so that you can attack the problem from both the inside the outside.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Faigenbaum, A. D., Kang, J., Ratamess, N. A., Farrell, A. F., Ellis, N. L., Vought, I. T., & Bush, J. A. (2018). Acute Cardiometabolic Responses to Medicine Ball Interval Training in Children. International journal of exercise science, 11(4), 886-899. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033503/
- Galgani, J., & Ravussin, E. (2008). Energy metabolism, fuel selection and body weight regulation. International Journal of Obesity, 32(S7), S109-S119. https://doi.org/10.1038/ijo.2008.246
- Ha, S., & Shin, D. (2019). The effects of curl-up exercise in terms of posture and muscle contraction direction on muscle activity and thickness of trunk muscles. Journal of Back and Musculoskeletal Rehabilitation, 33(5), 857-863. https://doi.org/10.3233/bmr-191558
- Institute of Medicine. (2003). Weight Management: State of the Science and Opportunities for Military Programs. Washington, DC: The National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK221834/
- Kordi, R., Dehghani, S., Noormohammadpour, P., Rostami, M., & Mansournia, M. A. (2015). Effect of Abdominal Resistance Exercise on Abdominal Subcutaneous Fat of Obese Women: A Randomized Controlled Trial Using Ultrasound Imaging Assessments. Journal of Manipulative and Physiological Therapeutics, 38(3), 203-209. https://doi.org/10.1016/j.jmpt.2014.12.004
- Lee, J. Y., Jeong, K., Lee, H., Shin, J., Choi, J., Kang, S., & Lee, B. (2016). Comparison of three different surface plank exercises on core muscle activity. Physical therapy rehabilitation science, 5(1), 29-33. https://doi.org/10.14474/ptrs.2016.5.1.29
- Logan, S. (2021). How To Do Burpees and Mountain Climbers. WebMD. https://www.webmd.com/fitness-exercise/features/how-to-do-burpees-and-mountain-climbers
- Manore, M. M., Larson-Meyer, D. E., Lindsay, A. R., Hongu, N., & Houtkooper, L. B. (2017). Dynamic Energy Balance: An Integrated Framework for Discussing Diet and Physical Activity in Obesity Prevention—Is it More than Eating Less and Exercising More? Nutrients, 9(8), 905. https://doi.org/10.3390/nu9080905
- Ramirez-Campillo, R., Andrade, D. C., Campos-Jara, C., Henríquez-Olguín, C., Alvarez‐Lepin, C., & Izquierdo, M. (2013). Regional Fat Changes Induced by Localized Muscle Endurance Resistance Training. Journal of Strength and Conditioning Research, 27(8), 2219-2224. https://doi.org/10.1519/jsc.0b013e31827e8681
- Schoenfeld, B. J., & Kolber, M. J. (2016). Abdominal Crunches Are/Are Not a Safe and Effective Exercise. Strength and Conditioning Journal. https://doi.org/10.1519/ssc.0000000000000263
- Sundell, J. (2010). Resistance Training Is an Effective Tool against Metabolic and Frailty Syndromes. Advances in preventive medicine, 2011, 1-7. https://doi.org/10.4061/2011/984683
Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2013). The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Progress in Cardiovascular Diseases, 56(4), 441-447. https://doi.org/10.1016/j.pcad.2013.09.012
- Todo sobre el Burpee. (2022, 17 junio). Blog Instituto ISAF. https://blog.institutoisaf.es/todo-sobre-el-burpee
- Vancini, R. L., Andrade, M. S., Rufo-Tavares, W., Zimerer, C., Nikolaidis, P. T., & De Lira, C. A. B. (2019). Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength. Journal of Human Kinetics, 66(1), 5-6. https://doi.org/10.2478/hukin-2018-0062
- 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, 25(9), 2559-2564. https://doi.org/10.1519/jsc.0b013e3181fb4a46