Here are 15 stomach exercises for belly fat, worth trying! They will not only help you gain a flat stomach, but also tone up your body.
Abdominal fat can be the most stubborn fat to get rid of! In women, hormonal changes, stress, poor diet and a sedentary lifestyle may be primary reasons behind belly fat. While the causes of weight gain may vary, losing it requires dedication to a workout routine. Stomach exercises are particularly beneficial for burning excess belly fat. These exercises specifically target the core and abdominal muscles, also enhancing overall body strength and fitness. Since spot reduction is only a myth, exercise alone won’t take you closer to your weight-loss goals. You must follow a healthy diet and also keep your mental health in check.
Stomach exercises to reduce belly fat
Here are some of the most effective stomach exercises to reduce belly fat at home, as well as target muscles throughout the body. These exercises for a flat stomach can help you tone up.
1. Crunches
Abdominal exercises such as crunches are one of the most effective exercises to tone abdominal muscles and burn belly fat.
To perform crunches, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, elbows out. Lift your shoulders off the ground using your abdominal muscles, keeping your lower back on the floor. Exhale as you come up and inhale as you return to the starting position. Aim for three sets of 15-20 repetitions.
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2. Mountain climbers
Mountain climbers are known to be a full-body workout that targets multiple muscle groups, including the core or abdominal muscles.
To perform mountain climbers, start in a plank position with your hands directly under your shoulders. Drive one knee toward your chest, then switch legs quickly, as if you are running in place. Keep your core engaged throughout the exercise. Perform this exercise for 30–60 seconds for three sets.
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3. Russian twist
The Russian twist engages the oblique muscles, helping to tone the sides of your abdomen. It also improves core strength, stability, and balance.
To perform a Russian twist, sit on the floor with your knees bent and your feet lifted slightly off the ground. Lean back slightly while keeping your back straight. Hold your hands together and twist your torso to the right, then to the left, to complete one repetition. You can hold a weight or a medicine ball in your hands. Aim for three sets of 20 twists.
4. Squats
Squats are primarily a leg exercise, but they also engage the core muscles. A study published by the Journal of Sports Science and Medicine reveals that performing squats can help decrease body fat, and increase lean body mass and muscle strength.
To perform squats: stand with your feet shoulder-width apart. Lower your body as if you are sitting in a chair, keeping your back straight and your knees behind your toes. Engage your core as you rise back to the starting position. Perform three sets of 15-20 repetitions.
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5. High knees
High knees is one of the most effective fat-burning exercises. This leg exercise targets your core, hand, shoulder, and leg muscles.
To perform high knees, stand with your feet hip-width apart. Lift one knee to your chest, then quickly switch to the other knee. Continue this motion at a running pace. Perform this exercise for 30–60 seconds for three sets.
6. Bicycle crunch
Bicycle crunches are highly effective for the abdominal muscles. It helps tone your belly area and strengthen your core muscles.
To perform bicycle crunch, lie on your back with your hands behind your head. Lift your legs off the ground and bend them at a 90-degree angle. Bring your right elbow to your left knee while straightening your right leg. Switch sides in a pedaling motion. Aim for three sets of 15-20 repetitions per side.
7. Lunges
Lunges work the lower body and core. When practiced regularly, this exercise can tone your abdomen and reduce fat stored around your belly.
To perform lunges, stand with your feet together. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back up to the starting position and switch legs. Ensure your front knee does not extend past your toes. Perform three sets of 15-20 repetitions per leg.
8. V-ups
You may find it difficult to perform the v-ups exercise but with regular practice, you can master this exercise. It targets both the upper and lower abdominal muscles, helping with weight loss.
To perform V-ups, lie on your back with your arms extended overhead and your legs straight. Simultaneously lift your upper body and legs, reaching for your toes to form a “V” shape. Lower yourself back to the starting position. Perform three sets of 10-15 repetitions.
9. Tuck jump
Tuck jumps are a plyometric exercise that engages the core. This movement engages the entire abdominal area, helping to melt belly fat.
To perform a tuck jump, stand with your feet shoulder-width apart. Jump explosively, bringing your knees toward your chest. Land softly and immediately jump again. Aim for three sets of 10–15 repetitions.
10. Leg raise
Leg raises are excellent for toning your lower abs and strengthening the entire core, which includes abdominal muscles.
To perform a leg raise, lie on your back with your hands under your hips for support. Keep your legs straight and lift them to a 90-degree angle. Slowly lower them back down without touching the ground. Perform three sets of 15-20 repetitions.
11. Jumping jacks
While jumping jacks is a full-body exercise, it is mainly beneficial to tone leg muscles. however, it also engages your core and arms.
To perform jumping jacks, stand with your feet together and arms at your sides. Jump your feet out while raising your arms overhead, then return to the starting position. Perform this exercise for 30–60 seconds for three sets.
12. Flutter kick
Flutter kicks activate your abdominal muscles, hip flexors, and quads. It also increases your heart rate, promoting your cardiovascular health.
To perform a flutter kick, lie on your back with your hands under your hips. Lift your legs off the ground and perform a kicking motion, keeping your legs straight. Alternately kick up and down. Aim for three sets of 30–60 seconds.
13. Plank
Since plank works on your core abdominal muscles, it is a great exercise for reducing stubborn belly fat. In fact, the plank can also engage your leg and back muscles.
To perform a plank, start in a forearm plank position with your body in a straight line from head to heels. Engage your core and hold the position. Aim to hold the plank for 30–60 seconds, increasing the duration as you get stronger. Perform three sets.
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14. Push-ups
Push-ups primarily target the upper body but also engage the core. It is a good exercise to perform when you want to increase your upper body strength and burn fat.
To perform push-ups, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up. Keep your body in a straight line throughout the exercise. Perform three sets of 10-15 repetitions.
15. Burpees
Burpees offers a wide range of fitness benefits. They help improve stability, balance, and coordination. When performed regularly, it can improve your cardiovascular health and enhance fat-burning and weight loss
To perform burpees, start standing, then drop into a squat position and place your hands on the ground. Kick your feet back into a plank position, perform a push-up, then jump your feet back to your hands and explosively jump up. Perform this exercise for 30-60 seconds for three sets.
Doing these stomach exercises regularly may take you closer to your dream of a slim and trim waistline!
