NFL Jerseys China  How to Burn Belly Fat? - 7 Exercises to Lose Belly Fat

How to Burn Belly Fat? - 7 Exercises to Lose Belly Fat

By admin November 29, 2019 in Fitness

Most do not have a problem with our backs, legs or arms. 

There are a lot of us, whether teenagers or men in their fifties, that struggle with muffin tops and beer bellies. 

After all, don’t we all have that one outfit that you would rock if you could just lose a couple of inches from your belly! 

None of us can deny standing in front of the mirror and holding our tyres in dismay.

All of us want to better ourselves and we would love to look better and feel more confident. 

There are several ways in which one can reduce belly fat. From diets that are approved by dieticians to exercises at home, you have numerous options to choose from. 

The most recommended and pocket friendly suggestion would be to perform a series of exercises to lose belly fat at home, that target your belly region in particular. 

The smartest way to achieve quick results is to combine a series of exercises that involve cardio strength and core. 

Another way to lose belly fat easily is to induce high intensity workouts in your routine. 

Table of Contents

  1. Burpees
  2. Mountain Climbers
  3. Turkish Getup
  4. Medicine Ball Burpees
  5. Sprawl
  6. Side-to-Side Medicine Ball Slam
  7. Russian Twists

Exercises To Lose Belly Fat

exercises to lose belly fat

Burpees

This is one of the most common exercises to lose belly fat that works your chest, shoulders, lats, biceps, triceps along with your belly. 

This is an exercise that involves explosive plyometric movement. 

This engages your whole body and increases your heart rate making you lose fat faster. 

Here is how you perform this exercise-

  • Keep your feet at shoulder-distance.
  • Now, send your hips back as you slowly lower your whole body toward the ground to do a squat. Then, place your at shoulder level in level with your feet and hop your feet back, allowing your chest to touch the floor. 
  • Push your body up against your hands to lift your body up into a plank.
  • Then jump with your feet and  with your weight on your heels, jump explosively into the air with your arms outstretched.

Mountain Climbers

This is one of the best exercises to lose belly fat that involves combining high speed movements with plancks to engage your core and reduce belly fat along with working all your major muscles.

 Here is how you do this exercise- 

  • Firstly, do a high-plank position with your wrists directly under your shoulders. 
  • Keep your core tight and draw your belly button inward by exhaling.
  • Bring your right knee toward your chest and then bring it back to form a plank. 
  • Then, bring your left knee toward your chest and bring it back. 
  • Continue to do this on alternate sides.

how to lose belly fat

Turkish Getup

This exercise is almost 200 years old.

It involves the use of a kettlebell and you can start without weights and gradually progress as you go along. 

While this is one of the recommended exercises to lose belly fat, it might be slightly complicated compared to the other exercises.

It involves total body conditioning and is great for reducing belly fat. 

Here is how you perform this exercise- 

  • Holding one kettlebell with both your hands and lie on your side in a fetal position. 
  • Roll onto your back and hold the kettlebell upwards with both hands until the weight is stable on one of your sides.
  • Raise your free arm and free leg to a 45 degree angle with your palm facing down. 
  • Slide the heel of the loaded side closer inside to firmly grip the floor.
  • By pushing the foot on the floor, push the kettlebell up with the loaded arm and roll onto your free forearm. 
  • Don’t move your shoulders toward your ear on the side you are supporting yourself on. 
  • Straighten your elbow and lift yourself up to a seated position. 
  • Move your front leg through to the back and make sure you protect your knees, your shin by making sure the back leg is perpendicular to your shin on the front leg.
  • Perfectly align your arms by making sure your wrist is over your elbow, your shoulder should be over elbow which should be over your wrist. 
  • Raise your torso to make your upper body erect. 
  • Turn your back towards your knee so that your back is parallel with your front shin. 
  • Get a grip on the ground below you with your toes, then take a deep breath, and stand up.

Medical Ball Burpees

This is a variation of the first exercise suggested above. 

The addition of a medical ball to this exercise tends to increase its intensity. 

It boosts your metabolism and while working your core to make sure you lose that belly fat. 

Here is how you should perform this exercise-

  • With your feet at shoulder-distance, hold a medical ball with both your hands. 
  • Extend the ball up above your head, then slam the ball down on the ground as hard as you can.
  • Hinge over to make sure you work your core and bend your knees. 
  • Place your hands on the ground alongside your feet and jump back into a high-plank position.
  • Keep your body in a straight line and jump your hands so that you end up squatting. 
  • Pick the ball up and press it overhead. This will extend your body while your are standing tall.

Exercises to lose belly fat

Sprawl

This exercise to reduce belly fat is a great fat burner as it engages most of your muscles.

It is a high intensity circuit that burns calories while shaping and toning the upper and lower body. 

This is especially great for your abs.

Here are the steps you need to follow to effectively perform a sprawl- 

  • Keep your feet at shoulder-distance and then squat down and place your hands on the ground. Jump back with your feet to form a plank and lower your body to touch the ground. 
  • Push yourself up into a plank and then jump into a squat. 
  • Stand up again. 
  • To increase the intensity of this workout you can also add a jump between the two sprawls.

Side-to-side Medicine Ball Slam

This is one of the exercises to lose belly fat which is dynamic, explosive and helps you work all your major muscles to give you a leaner figure. 

This exercise works your hamstrings, quads, biceps and shoulders. 

Adding a ball into the mix just increases the work your obliques will of making it a great exercise to reduce belly fat.

Here is what you need to do- 

  • Stand with your feet at about shoulder-length distance, with the medicine ball on one side. 
  • Pick up the ball and simply rotate your body as you slam the ball a few inches away from your toes. 
  • Make sure you pivot your feet and bend your back knee as you come into a split squat position.
  • Catch the ball after it bounces once. 
  • Do this on alternate sides until you feel the fatigue in your muscles. 
  • Make sure you tighten your core as you bring the ball overhead and to the side.

Russian Twists

Russian twists are one of the most common exercises to lose belly fat.

This involves rotating your torso from side to side while holding a sit up position with your feet off the ground.

exercises to lose belly fat

Here is how to perform this exercise- 

  • Sit up on the floor with your knees bent and keep your feet off the ground. 
  • Hold a medicine ball with your hands at the level of your chest. 
  • Lean back with a long, tall spine hold your torso at a 45 degree angle and keep your arms a few inches away from your chest. 
  • Now, turn your torso to the right, pause in this position and squeeze your right oblique muscles.
  • Then turn your torso to the left and pause in this position before you squeeze your left oblique muscles. 
  • Make sure this movement comes from your ribs and not your arms.

Conclusion

These exercises will make it easy for you to manage your health and make sure that you lose that belly fat faster. 

These are the best tools at your disposal without the use of expensive equipment, complex machinery and very strict diets.

Team these exercises to lose belly fat with healthy eating and cut the consumption of complex carbohydrates, fats, sugar from your diet to make sure that you make the most of these exercises.

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