23 Exercises to Burn Belly Fat
Fat can accumulate all over the body, and around the stomach seems to be one of the areas where fat pools to the most. The main reasons people have excessive amounts of belly fat is because they eat too much and exercise too little. Over factors, like hormone imbalances and hereditary factors, may also make it more difficult for certain people to lose weight.
This article will discuss some of the most popular exercises that can be used to burn away belly fat. Pictures or videos will be provided for some of the more complicated exercises to show you how it’s done. These exercises will need to be done often if you want to see any results. Also, for tips on how to boost your metabolism (which can make losing weight easier) or losing weight for your whole body in general, you can read this article as well.
Exercises to Burn Belly Fat
Sit-Ups and Crunches
Sit-ups and crunches are more or less the same things, so we’ve decided to group them for the sake of this article. Sit-ups are more likely to define the lower abdominal muscles, while crunches are more likely to tone the higher abdominal muscles. Using a mix of both will give you wonderful results. Try to do fifty of each of these exercises during your workout to get the best results. Any variations of crunches and pushups will also get the job done.
While not all yoga is good for weight loss, some yoga types are. For example, most yoga videos and classes work better to tone your body and to build flexibility, rather than to lose weight. The below video is a great example of what yoga for weight loss looks like. Many of the yoga moves in this video will help to both exercises your body and tighten your core.
While it may sound like a simple exercise, leg raises can make your stomach muscles feel like they are on fire! To use this exercise, you will begin by laying flat on your back. Put your legs up into the air and make them as straight as you can. Next, slowly lower your legs back down until they are almost touching the ground. Bring your legs back up so they are straight up in the air and repeat. Do this for a few minutes a day and you are sure to feel the burn.
This exercise can be made even more challenging if you only raise one leg at a time, alternating legs each time. Do this for a minute during each of your exercises to get the more out of this exercise.
Planking is another exercise that looks simple…when you’re not the one doing it. To do this exercise, get in the same position you would be in if you were to be at the top of a push-up. You can stay propped up on your hands or lower down so that you are resting on your forearms. Try to hold this position for between thirty seconds and a minute at a time.
For a more difficult challenge, you can try doing side planks. A picture of a side plant is below. Simply try to hold this position for the same amount of time as you would do a normal plank. If this exercise if too difficult, put your other arm down to help to hold yourself up. Also, switch sides to exercise both sides of your body. This is not great for your stomach, but for your obliques as well.
High Knee Raises
This exercise can be done with or without the use of weights. Using weights will help to work out your arms a little more, but it won’t necessarily work out your stomach and more. To do this exercise, begin standing with your feet shoulder-width apart. Lift your knees up one at a time, as high as they can do. Alternate with each knee. Do this at least ten times with each knee during your workout.
To make this exercise even more challenging, try to move your knees in an almost diagonal way. Lift your arms up when your knee is down, and lower your hands down to meet your knee when you lift it. Also, the heavier the weight you use, the more difficult this exercise will be.
The Wood Chopper
To do this exercise, it is best that you use some sort of weight (one dumbbell or a kettlebell). However, it is not necessary if you don’t have one. This exercise is done pretty much exactly as it sounds. Stand with your feet hip-width apart. Swing your arms up diagonally in one direction and then bend at the hips (not the knees) to bring the weight close to your feet. Do this ten times in each direction in every workout to get the best results.
The mountain climber exercise is difficult, but it is great at burning away belly fat. To use this exercise, simply follow any one of the variations in the video below. There are so many options for this exercise that you are sure to find one that you like.
This exercise is much like the leg raises, but only done diagonally, rather than just moving your legs straight up and down. To do this exercise, begin by laying on your back. Put your legs as straight in the air as you can. Once your legs are up, slowly move them to one side (left or right). Get your legs to go as close to the floor as possible before moving them in the other direction. Do this for a minute or two during your workout to burn belly fat without even moving your belly.
The name of this exercise makes it sound easier than it actually is. For this exercise, you can use dumbbells (one or two). To do this exercise, begin with standing with your feet slightly more than hip-width apart. Put one hand straight up in the air. Bend at your hips and use your hand to touch your foot on the opposite side (right hand to the left foot or left hand to right foot). Alternate your hands, always making sure to have one straight up in the air.
Another way to do this exercise is to do it sitting down. Sit with your legs spread about hip-width apart. Lift one leg into the air and touch it with the opposite arm. Alternate arms and legs as you do this. Do this for the same amount of time as you would do normal toe touches.
Russian twists are another sitting exercise that helps to tone your core. You can use weights for this exercise, but you don’t have to. The weights just add more resistance, and that’s about to. Watch the video below to learn how to do a Russian twist.
This exercise is exactly like it sounds like. Simply play with a jump rope for a few minutes. This exercise not only helps to burn belly fat, but it also makes your legs stronger. If you do not have a jump rope, you can instead pretend you are using one and simply go through the motions. You can also jog in place to get the same basic effect.
While lunging usually is used to work out your legs, a lunge twist can both work out your legs and burn belly fat. To do this, start by doing a lunge as you usually would. Once you are bent as low as you can go, twist so that you face either the right or left. Come out of the lunge and do another one. This time when you are in a low position, twist to the other side. Keep switching sides with every lunge.
Walking, Jogging, and Running
Walking, jogging, and running are all great ways to burn belly fat. While these exercises primarily affect the legs, they can affect the whole body. Try to get in around 10,000 steps a day. You can use a pedometer Fitbit to track your steps.
Take the Stairs
Taking the stairs is probably one of the easiest ways to passively melt belly fat. Whenever you have the opportunity, take the stairs, rather than taking the elevator or escalator. Doing this won’t shed pounds like crazy, but it will help a little.
The bridge pose is a popular yoga pose. By holding this pose, you can strengthen your abdominal muscles. Fun fact: muscles passively burn more calories than fat. So, the more muscles you have, the more calories you will burn.
Bridge pose can be done in several different ways; just one variation of bridge pose is shown below. If you cannot do this pose, try keeping your arms flat on the mat, rather than using them to hold yourself up. This will make the pose easier, without taking away much from the abdominal workout.
A swan dive, also known as a Superman pose sounds silly but it’s also effective. To use this pose, begin by laying flat on your stomach. Put your arms straight out in front of you. When you’re ready, try to balance on your lower stomach/pelvis while holding up both of your arms and legs. Hold this pose for as long as you can, and then release.
If this pose is too hard for you, instead try to keep your legs down and only lift your arms as you do this pose. Once you are used to this, you can try to lift your arms at the same time.
Biking is one of the best ways to get a full-body workout. If you only have to travel a short distance, try to bike, rather than drive. Going on bike rides occasionally can help you to lose weight quickly. As an added bonus, this is an activity that all of your family members can do together.
In the winter months or when the weather is bad, instead of biking outside, you can use a stationary bike to get the same effect. Taking a cycling class can help you to meet people with common goals, as well as help you to get in shape in a competitive environment.
Swimming is another activity that the whole family can do together. Like biking, swimming is also a full-body exercise. Whether you are at the beach or in a pool, swimming can help to get your arms, legs, and abdominal muscles working to help you to lose weight. Swimming and other water sports are a great way for people with mobility issues to get around and exercise. Try it out the next time you get the chance.
A burpee is one of the hardest exercises on this list, but that may make it the most effective. Follow the video below to learn how to do a burpee. If you need to, modify the burpee by stepping back, rather than jumping. You will need to do many of these in a row to gain any benefit. Aim for about twenty to fifty burpees per exercise routine to burn belly fat.
Using a hula hoop is a fun way to get some exercise. Playing with a hula hoop with kids is also a great way to encourage them to exercise. To do this exercise, all you have to do is play! What could be better than that? Hula hoop for a few minutes a day to help to burn belly fat.
A side crunch is less like a traditional crunch and more like a high knee exercise. To do this exercise, begin with your feet about hip-width apart. Next, lift one knee sideways and bend to the side and try to touch your knee with the elbow on the same side of your body. For the next move, use the opposite knee and elbow. Do this at least a dozen times during your next workout. Not only does this exercise burn belly fat, but it also reduces the size of love handles.
A V-up is like a sit up, only way more challenging. To do this challenge, begin by laying flat on your back. Spread your arms and legs out so that they both make V shapes. Next lift both your legs and both your arms up at the same time and do a sit-up motion. Try to touch your feet or low calves when you’re up. Repeat this move about twenty times in a workout to burn belly fat.
Using a rowing machine is another great way to work out your whole body, especially your legs and stomach. However, rowing machines can be expensive, so this exercise tip is meant more for people who go to the gym. Simply use the rowing machine for one workout a week (about half an hour) to gain its fat-burning benefits.
Which of these exercises are you most looking forward to and which are you dreading? Comment with your response below!