Easy Exercises to Get Rid of Belly Fat
Want to get rid of belly fat? Even if you’re the least vain person in the world, you probably can’t deny that you’ve always wanted to have the perfect stomach and if not perfect, at least without excess fat.
When it comes to burning fat, though, what has accumulated in the abdominal area is the most difficult to burn because exercises for this region can be tedious, boring, and sometimes even frustrating.
A lot of people will say that they’re trying to lose weight and burn fat from their legs or the buttocks region. But the stomach? Well, the truth is it’s a problem for the majority of us. However, there’s a series of exercises that can help you get rid of belly fat efficiently.
You might like: Meal Tips to Help You Lose Belly Fat Without Starving Yourself
Recommended exercises
1. Plank
Lay down on your stomach on the floor, then lift up, supporting yourself with your forearms and the balls of your feet. Keep your head parallel to the floor so you don’t strain your neck. To hold this pose, you’ll need to contract your core abdominal muscles and obliques.
Your body should form a straight line from your shoulders to your heels. Try to keep your pelvis in a neutral position: neither elevated nor lowered. Stay in this position for as long as you can.
2. Crunches
This is one of the best exercises for burning stubborn belly fat. Lay on your back with your hands behind your head, your elbows to each side, your knees bent and your feet flat on the floor. Raise your legs so they’re at a 90° angle to your body.
If you find it difficult to hold that position, you can rest your feet or calves on a chair. When you’re ready, lift your shoulders and upper body off the floor, contracting the abdominal muscles and bringing the knees closer to your elbows at the same time.
Make sure you don’t lift your lower back or buttocks off the floor.
It’s important that you focus on your breathing while doing this exercise. Exhale as you lift up, and inhale as you lower back to the starting position. You can make this more difficult by holding a dumbbell behind your head as you lift.
You might like: 5 Tips to Burn Abdominal Fat by Improving Your Routine
Other Activities That Help Get Rid of Belly Fat
It’s important to remember that staying physically active improves your health long-term. So, to help increase your physical activity, consider the following tips.
Walking
Needless to say, this is one of the simplest exercises you can add to your routine, but not all of us do it and this creates health problems and promotes inactivity. Just by walking for a few extra minutes a day, you’ll help get rid of belly fat.
Dancing
Who doesn’t like to dance? Everybody likes to break out in dance sometimes, even if it’s when we’re home alone. However, dancing isn’t only fun, it’s also healthy. It helps reduce stress levels and, most importantly, burns calories and abdominal fat.
Taking the stairs
Ask yourself: are you lazy? If your answer is “yes,” it’s time to start changing the way you behave and when you go out in public stop using elevators and escalators – choose the stairs. This helps burn belly fat. Always take the stairs as often as you can.
More Tips to Get Rid of Belly Fat
Cardiovascular exercise is the most effective way to burn calories and shed abdominal fat. Cardio exercise is any activity that puts your cardiopulmonary system into work in a way that strengthens it over time.
You should also do exercises that strengthen your core and your abs. The core refers not only to the abdominal muscles but also to the muscles in the lower back and pectoral area.
The more lean muscle mass the body has, the higher your metabolism, which makes it easier to get rid of belly fat or lose weight in general.
Remember: in order to achieve the desired results, you need to be fully invested and work hard to make changes in your everyday life. Make it a point to get outside and go for a walk or put on some music, dance and do some of the exercises mentioned to get rid of belly fat.
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.
- Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of obesity, 2011, 482564. https://doi.org/10.1155/2011/482564
- Sangrós, F. J., Torrecilla, J., Giráldez-García, C., Carrillo, L., Mancera, J., Mur, T., Franch, J., Díez, J., Goday, A., Serrano, R., García-Soidán, F. J., Cuatrecasas, G., Igual, D., Moreno, A., Millaruelo, J. M., Carramiñana, F., Ruiz, M. A., Pérez, F. C., Iriarte, Y., Lorenzo, Á., … Regidor, E. (2018). Association of General and Abdominal Obesity With Hypertension, Dyslipidemia and Prediabetes in the PREDAPS Study. Revista espanola de cardiologia (English ed.), 71(3), 170–177. https://doi.org/10.1016/j.rec.2017.04.035
- Hooper Lee, Abdelhamid Asmaa, Moore Helen J, Douthwaite Wayne, Skeaff C Murray, Summerbell Carolyn D et al. Effect of reducing total fat intake on body weight: systematic review and meta-analysis of randomised controlled trials and cohort studies BMJ 2012; 345 :e7666
- Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
- Ramírez-Campillo, R., Andrade, D. C., Campos-Jara, C., Henríquez-Olguín, C., Alvarez-Lepín, 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
- Arciero, P. J., Gentile, C. L., Martin-Pressman, R., Ormsbee, M. J., Everett, M., Zwicky, L., & Steele, C. A. (2006). Increased Dietary Protein and Combined High Intensity Aerobic and Resistance Exercise Improves Body Fat Distribution and Cardiovascular Risk Factors, International Journal of Sport Nutrition and Exercise Metabolism, 16(4), 373-392. Retrieved Jan 26, 2021, from https://journals.humankinetics.com/view/journals/ijsnem/16/4/article-p373.xml
