Sitting all day in front of your computer, poor lifestyle habits, and unhealthy food choices lead to accumulation of fat, particularly in the mid-section. In this article, I will share with you the best workouts and exercises to lose belly fat.
Usually, when people think of exercising, one of the first things that come to their mind is getting a totally taut and toned stomach. Providing that it’s done correctly and safely, a toned stomach is a sign that you watch what you eat and that you keep fit.
Besides looking amazing, losing fat in your belly area is a reliable way to improve your health. Research has shown that a larger size of the waist is connected with diabetes, heart disease, and even some type of cancers.
1. Mountain Climbers
In addition to a slew of other body muscles, mountain climbers work your core. To do mountain climbers, you need to get into a high plank position. Your wrists should be placed directly under your shoulders. Draw your belly button in toward your spine to keep your core tight.
Your right knee should go toward your chest, and then it should be brought back to plank. After that, your left knee should be brought toward your chest and then back to plank. Keep on alternating sides.
This type of exercise works your core, as well as your quads, triceps, lats, shoulders, and chest. Burpees will get your heart pumping too since they involve explosive plyometric movement. To do burpees, you need to stand and place your feet in the same position as your shoulders. As you lower your body toward the ground in a low squat, send your hips back.
Next, your hands should be placed outside of your feet, and you need to hop your feet back in order to allow your chest to touch the floor. To lift your body up into a plank, push your hands against the floor, and then jump your feet outside of your hands. Jump explosively into the air with your arms overhead and your weight in your heels.
3. Bicycle Crunches
The target of bicycle crunches is upper abs, lower abs, quads, hamstrings, glutes, and obliques. To do bicycle crunches, you need to lie down on a mat, lift your feet off the floor, and flex your knees. At the back of each ear, place a thumb. The back of your head should be held with the rest of the fingers. Lift your head off the floor.
Next, your left leg should be pushed down and extended straight. At the same time, curl up and twist to your right side. Try to touch your right knee with your left elbow. The left leg should be brought back to the flexed position. Use your other leg to do the same thing.
Sit-ups target upper and lower abs. To do them, you need to flex your knees while you’re lying on a mat, and your heels should also be placed on the mat. Place your hands at the back of your head and engage your core. Lift your shoulders and head off the floor and look at the ceiling.
Lift up your body off the floor by using your core strength and come into a position of sitting. Then, go back to the position you were in when you started. One thing you should keep in mind is to not bring your elbows close while you’re in the process of sitting up.
5. Heel Touch
The heel touch exercise targets upper abs and obliques. Lie down on a mat, flex your legs and keep your feet wider than the width of your shoulders. Keep your core engaged, shoulders relaxed, chin up, and your hands by your side.
Bend sideways and use your right hand to touch your right heel. Bend toward the other side and use your left hand to touch your left heel. Remember that you shouldn’t place your feet too close to your hips.
6. Russian Twists
The Russian twist is an exercise for the core that improves oblique definition and strength. This exercise is usually performed with a plate or a medicine ball, and it involves your torso being rotated from one side to another, holding your feet off the ground while you’re in a sit-up position.
To do Russian twists, you need to sit on the floor and bend your knees and feet off the ground. With your hands, hold a medicine ball at the height of your chest. Lean backward with a tall, long spine, and hold your torso at an angle of 45 degrees.
Make sure that you keep your arms a few inches away from your chest. Once you’re in that position, turn your torso to the left, pause, and clutch your left oblique muscles. Then, turn to the right and repeat with your right oblique muscles. The movement shouldn’t come from your arms but from your ribs.
7. Scissor Kicks
Scissor kicks target your upper abs, lower abs, quads, and hamstrings. To do them, you need to lie down on a mat and position the palms of your hands under your hips. Lift your legs, upper back, and head off the floor.
Then, lower your left leg. Before your left leg touches the floor, you need to lift it and lower your right leg. Hold your breath while you’re doing this exercise, and don’t do the exercise quickly.
Final Thoughts – Are Exercises to Lose Belly Fat Effective?
There are many exercises out there, but they are not all created equal when it comes to cutting down belly fat. However, doctors and scientists alike agree that including physical activity in your daily routine is a great way to lose unwanted belly fat.
If you are looking for more useful information on weight loss, building muscle, and exercise, make sure to check our Fitness Tips page.