Anyone who has tried to remove stubborn belly fat knows that it can be an uphill battle. Some of you may have tried all diets and workouts and it didn’t work. Luckily, knowing which exercises specifically promote fat loss can help you get rid of those pesky pads around your waistline. We spoke to the expert to share his 8 best exercises to melt belly fat. Get ready to get rid of bloating.
Excessive accumulation of belly fat poses serious health risks.according to 2021 Survey was announced in Frontiers in Physiology, may increase the risk of various metabolic diseases such as cardiovascular disease, non-alcoholic fatty liver disease and type 2 diabetes. Therefore, building a consistent exercise routine and eating a nutritious, balanced diet are essential to getting rid of unwanted belly fat.Furthermore, another study Published in Strength and Conditioning Research Journal He pointed out that abdominal exercises (like those below) can increase muscle endurance, which is an essential component of fitness and weight loss.
To start your journey to a slimmer, fitter body, Jarrod Nobbe, CPTPerformance Coach and Certified Personal Trainer Garage Gym Reviews, presents the top 8 exercises to melt belly fat. However, it’s important to note that you can’t specifically target belly fat loss. “Spot reduction is not possible,” says Nobbe. “So it’s not enough to do a lot of sit-ups to build a six-pack. The following exercises require varying degrees of core stability, endurance, and overall strength, but they’re caloric It incorporates several cardio exercises to enhance burning and fat loss. Time.”
Read the exercises, and when you’re done, don’t miss these 8 standing exercises that will get rid of belly fat fast.
This static exercise targets multiple muscle groups, strengthening your abs, back, and shoulders while supporting your spine for a stronger, defined midsection. “The plank is a versatile core move that you often see in ab workouts because it works your entire core,” says Nobbe. says.
Extend your arms on all fours on a table and place your hands under your shoulders. Step your foot back over your forearm and engage your core, glutes, and legs to keep your body in a straight line from head to toe. Maintain this position so that your hips are neither too high nor too low. Do four sets of 30-60 second planks.
Mountain climbers are dynamic movements that work the core, arms and legs. Doing these at high intensity is a surefire way to burn calories and boost your metabolism for a leaner, leaner physique. “Done with proper form, climbers can work their abs, act as aerobic exercise, and over time help burn fat. But you have to move quickly and with control during this movement.” says Nobbe.
Start in a high plank position with your arms straight and your hands directly under your shoulders. Strengthen your core, bring one knee closer to your chest, and quickly switch legs to “climb” a mountain horizontally. Lower your hips and keep your body in a straight line as you complete the repetition. Alternate legs as quickly as possible on each rep while maintaining proper form. He does 4 sets of 20 reps per leg.
Burpees may not be a favorite exercise for most people, but there’s no denying they can help you lose fat. Burpees get your heart rate up, burn calories, and build strength in your core, arms, and legs to flatten your stomach. “Burpees are a full-body exercise that requires a great deal of core strength to create proper form,” says Nobbe.
Get into a squat position and place your hands on the floor in front of you. Jump your legs back into a high plank position, bend your elbows and lower your chest to the floor for a pushup. In a quick reverse motion, flip your feet back with your hands, then jump up as you extend your arms overhead. Land softly from the jump and repeat. In 30 seconds he aims for as many burpees as possible in 5 rounds.
Windshield wipers target your oblique muscles, activating them to help shape a tapered waistline. “This move may be simple, but it’s a certified core crusher that works your flank obliques and rectus abdominis (also known as six-pack muscles),” Nobbe explains.
Lie on your back and stretch your arms out to the sides for stability. Hinged at the hips, lift the leg off the floor and keep the leg straight. With your feet perpendicular to the floor, slowly lower them to one side until they are close to the floor without touching it. Bring your foot back to the center and lower it to the other side. He does 4 sets of 15, alternating each side.
There’s a reason you should do this classic core exercise. Effectively targets the oblique muscles, increases core stability and tones the midsection. “This classic sit-up can be done with just your own body weight, or while holding a dumbbell, kettlebell, or plate. The twisting motion works your abs and obliques,” says Nobbe. .
Sit with your knees bent and your feet flat on the floor. Lean back slightly, keeping your back straight and your chest up. Clasp your hands in front of you or grab a weight, twist your torso to one side, and touch or nearly touch the floor with your hands. Twist to the other side and continue alternating with each repetition. He aims to do four sets of 15-20 repetitions per side.
Hanging leg raises focus on your lower abs while improving grip strength and helping melt lower belly fat. “This move is more complicated than it looks, so always check your form,” he advises Nobbe. “When hanging from the bar, try to avoid rocking back and forth as much as possible, and be careful not to kick your feet up with momentum.”
Extend your arms and hang from the pull-up bar with your palms facing away from you. Hinged at the hips, engage your core and lift your legs straight up until they are parallel to the floor. Lower your leg slowly without dangling or building momentum. If this is too difficult, use a dip bar instead or raise your legs while keeping your knees bent. Do 4 sets of 10-12 repetitions.
Bicycle crunches are an essential part of any workout that burns belly fat. This exercise targets your upper and lower abs, helping to tone your stomach and improve core stability. “Bicycle crunches are a great move for building six-pack muscles and help improve coordination by moving each side of the body in different directions,” says Nobbe.
Lie on your back with your hands behind your head and bend your hips and knees to about a 90-degree angle. As you bring one knee closer to your chest, twist your torso and bring the opposite elbow closer to that knee. While straightening the first leg, bring the other knee closer to your chest and twist your torso to bring the other elbow closer to that knee. Keep your core engaged throughout the movement. Do 4 sets of 15-20 repetitions per side.
Sprinting is one of the most underrated exercises for reducing belly fat. This is a high-intensity exercise that works your legs, glutes and core to burn calories and melt belly fat permanently. “Treadmills and short sprints outdoors are great workouts for burning fat and boosting your metabolism,” says Nobbe. “Maintaining good posture and sprinting, such as running with your arms outstretched, also puts strain on your core.”
Find an empty space or treadmill and run as fast as you can for a short distance or period of time, then rest and repeat. If you’re new to sprinting, try to rest longer than you work. Start by doing 10 rounds of 15-20 second sprints with a 30-45 second rest in between.