We have all struggled with stubborn belly fat at some point throughout our lives. A way of shedding belly fat has always been something very sought after. But we need to be brutally honest: the best thing to do in order to lose belly fat and get a six pack is to maintain a healthy diet.
A balanced diet is the easiest natural way to lose fat. No amount of performing exercises that target belly fat will help you in reducing belly fat.
According to studies conducted, it is not possible to target stomach fat or any type of fat in general in order to lose weight. So, there is no specific exercise to lose belly fat and achieve targeted weight loss.
However, there are some exercises and workout programs that can speed up the process. Thus we are not basing our exercises of that. Instead, we are going to showcase effective exercises.
Each exercise on our list, when performed with just your body weight burns more calories than most exercises, as they are intensive cardiovascular exercises. So if you plan to lose some of that visceral fat and reveal your abdominal muscles, you can try out the following exercises.
Burpееs are a multi-joint exercise that is great for losing body fat. With it, we exercise for strength, explosiveness and functionality, as in the exercise, both the lower and the upper part of the body are loaded equally well. Most importantly, the burpee can help you lose a lot of belly fat. In the internet space as well as among the trainees, you will find many contradictory opinions about the exercise.
In fact, there are unlikely to be many people who say that this is their favourite exercise. Still, anyone who has included the burpee in their training is aware of how it loads the body and what its benefits are. Furthermore, the burpee is a really simple exercise to perform
How to perform Burpees:
The starting position is from a standing position, with the legs shoulderwidth apart.
We go down squatting, and once you have completed the squat, we extend our hands forward, placing our palms on the floor, assuming a pushup position.
Then we perform a pushup.
Then, with a slight bounce, we retract our legs so that our knees are right between our hands. From this position, we jump upwards.
Repeat for a certain number of reps or for a set amount of time.
Being a mountain climber is not easy at all. But imagine that the mountain is the floor at home. You are despretly trying to climp it with both your hands and feet. This is a mountain climber, an “easy” and more effective alternative to crunches. It is a lot more intense and thus, burns a lot more calories.
How to perform Mountian Climbers:
Start in a pushup position, with your hands shoulderwidth apart and your legs not too close together.
Push with your left leg forwards so that your knee almost touches your chest. Then return your leg to the starting position, immediately performing the same movement with the other leg. The idea is not to do this exercise monotonously, but for it to resemble running.
It is good to perform the exercise for a certain amount of time, not for repetitions.
Tip: One essential tip here is to focus on engaging your core, this will help you control your body.
Jumping Jacks are an excellent choice when it comes to warming up before strength training, but it can also be used as a great cardio exercise.
Jumping star is an exercise that will literally load your whole body. By performing it you will hardly gain bigger muscles, but you will undoubtedly improve your functionality.
The more intensely you perform the exercise, the more calories you will burn and the more you will load the fast muscle fibers. Performed with the right intensity, the exercise will feel as if you were running.
In short, a simple exercise that leads to very good results and on top of that you only need a small amount of space, so you can include it in your home workout.
Jumping Jacks – How to do them:
Stand upright, with our hands placed at the sides. This is our starting position.
Start by inhaling. Then proceed to jump and move your arms and legs simultaneously. Position the legs just outside of your shoulderwidth. Simultaneously, move your hands upwards in a circular motion. They should end up above your head.
Then exhale and return to the starting position by moving your legs and arms at the same time.
Repeat. The exercise can be performed for time or repetitions.
High knees are one of those cardio exercises that are really popular and an effective exercise altogether.If you want to raise your heart rate and load your whole body
Like most bodyweight exercises, we will not be needing a lot of space or any additional equipment to perform it. It can be included in a normal workout to help warm your body up, or as a part of a “fat burning” routine.
How to perform High Knees:
Start in a standing positions with your feet shoulderwidth apart. The shoulders and feet should be in line. Keep your back is straight, your abdomen tight, and your head in a neutral position.
Start by lifting one knee toward your chest. Push it upwards until you reach a 90 degree angle.
Then, once we perform the movement with one knee, return to the starting position.
Then, without pause, begin the same movement with your other knee.
If performed correctly, there will be a moment where both of your legs will be in the air at the same time. One of them will be ascending towards the chest, the other, descending downwards.
Finally just remember, no amount of home remedies or abs workouts will help you in reducing belly fat. The only way to lose it is through a balanced diet, and maintaining a caloric deficit.
The plank exercise is a simple and effective exercise that targets the core muscles to help you lose weight fast. This is an isometric move that will strengthen and tighten your entire core, including your vital lower back muscles.
How to Perform the Plank
Get down into plank position by positioning yourself face down on an exercise mat, resting on your elbows and our toes. Maintain a straight line from your head to your toes as you hold for the required length of time. Contract your core and do not allow your butt to rise up.
Leg raises are a simple and effective exercises to target the lower abs.
How to do Leg Raises
To perform the exercise, sit on the end of an exercise bench with your legs out. Now bend your knees, and draw them up to your chest. Then kick them back out on angle to engage the lower abs.
To Wrap Up
We have given the best exercises to burn belly fat from home without using equipment. If your looking to burn belly fat fast we recommend following these exercises at least 3 to 4 times a week to see noticeable results in a month.
As mentioned above there are no specific exercise to lose abdominal fat in isolation. However, doing high intensity training exercises (HIIT Workout ) to lose fat will get you the results you want. These fat burning workouts burns calories on the lower and upper body and you will get a flat stomach over time. You can also complement your HIIT workouts with a daily walking workout.
We would also like to reiterate the need for healthy eating in order to get rid of subcutaneous fat. A good weight management plan needs to involve both diet and exercise. In order to really ramp up your fat loss, you may want to try intermittent fasting.
Also consult fitness experts if you are unsure off how to do an exercise or have any injury or medical conditions.