You need to literally sit up and go back down to the starting position to do sit-ups. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise. Lie down on a mat, flex your knees, and place your feet on the floor. This is a low impact exercise for reducing belly fat. You need a chair to perform this exercise. While these exercises strengthen your core muscles, but actually they don’t burn much of the fat – what to say of the belly fat. Continue doing this as if you are actually paddling a real bicycle. With determination and strict adherence to these exercises, you should be able to lose belly fat in 1 week. I’m glad you found the post helpful! Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise. Belly Fat Exercises for Men It sticks to our midsection more than anywhere else, destroys our self-confidence, and can make simple tasks unenjoyable: we’re talking about belly fat gentlemen. You inhale again when your body goes back to the floor and exhale when you lift it up again. 5 Cardio Exercises That Burn Belly Fat Without Equipment “…analyses showed significant reductions in total body fat percentage … (and) in total absolute fat mass reduction. Take your position on the floor or a mat in a way that both your elbows and knees are on the floor. Science also has some data backing up cardio workout’s effectiveness in helping with weight loss. This exercise helps to tone your abdomen and muscles by turning your body into the form of a boat. And just in time, too. Tuck both your legs in. *Warm up for 10 minutes before starting these exercises. sanjeriGetty Images. Lift your head and shoulders off the floor and look at the ceiling. A healthy lifestyle, eating right, drinking a lot of water and exercising regularly are ways to reduce belly fat. Hop and get back to the “frog” position. Do not droop your lower back or pike it up. How To Lower High Blood Pressure Using Reflexology? Place your hands behind your head or keep them crossed just over your chest. Lie down on a mat. Increased salt consumption induces body water conservation and decreases fluid intake, The Journal of clinical investigation, US National Library of Medicine, National Institutes of Health. Belly fat is the most unhealthy, stubborn fat. Repeat 10 times and then repeat for 2 or 3 more sets. Weight training has been proven to increase both your short-term and your long-term calorie burn. Inhale when you place your feet on the floor and exhale when you lift your back and move your knees towards your chest. This exercise is quick and effective. https://www.aarp.org/health/healthy-living/info-07-2012/battling-belly-fat.html, https://www.ncbi.nlm.nih.gov/books/NBK221839/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6069078/, https://www.ncbi.nlm.nih.gov/pubmed/30673177, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409798/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4816261/, https://www.ncbi.nlm.nih.gov/pubmed/11590482, https://www.ncbi.nlm.nih.gov/pubmed/16353426, https://www.ncbi.nlm.nih.gov/pubmed/21918057, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943007/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3821664/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5478803/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3519150/, 12 Simple Yoga Asanas To Reduce Belly Fat, 25 Best Superfoods For Weight Loss Backed By Science, What To Eat To Reduce Belly Fat – Flat Belly Diet, 25 Belly Fat Burning Foods To Eat For A Slim Waist. Do burpees, side planks, and bicycle crunches. Bleaching Wet Hair – Pros, Precautions, Tips, How Emu Oil Helps With Hair Growth, Thickness, And Shine, 15 Best Face Serums For Bright, Firm, And Glowing Skin, Lice Vs. Dandruff – Differences, Causes, And Prevention, 15 Stretches And Exercises For Instant Relief From Lower Back Pain. Right before touching the floor, raise your legs again. Try half Turkish get up, ab wheel rollouts, and standing band rotations to get a flat belly you always dreamed of. Extend your hand up, lift your head and upper back off the floor, and engage your core. Scroll down! Measure your waistline using a tape. Kee your legs flexed, feet wider than shoulder-width apart, and flat. What Not To Do – Do not place your hands too wide apart at the back. Inhale deeply when you lift and cross the knees and exhale when you move your upper body towards your knees. Place your palms under your hips. What Not To Do – Do not do this exercise quickly or hold your breath while doing it. Try toning exercises like: crunches, planks, bicycle crunches, or v-sits. She has written over 200 articles on Fitness and Nutrition. Lean back and support your body on your elbows. Consuming a lot of salt causes water retention in the body (6), (7). When you bring your body back to its original position you need to inhale. Place your hands on either side with your palms facing downwards. Then lift your legs from the floor, bending them at your knees. Also, take a 20-second break before moving on to the next exercise. Lift up your knees in a way that it touches your palms. This is the starting position. Stress-induced cortisol response and fat distribution in women, Obesity research, US National Library of Medicine, National Institutes of Health. Click here for additional information . This site uses Akismet to reduce spam. Consuming less sodium, caffeine, and alcohol can help you prevent water retention that leads to a puffy-looking tummy. It is said to be effective in losing body fat. Make sure your elbows are directly below your shoulders. Do 2 sets of 25 reps. Take a 20-second break before doing the next exercise. Practice plank, leg raises, and cross body mountain climbers. Burpees are tough to do. Always carry a water bottle, and make sure you keep sipping water throughout the day (3). Listed below are a few things you can start doing to reduce and manage belly fat. Copyright © 2011 - 2021 Incnut Digital. Let’s call this the “frog” position for clarity. Sit on a mat, flex your knees, and place your feet flat on the floor. Do the same with the other leg. Try these ab workouts to burn fat and get a flat belly. Jogging and running are great exercises to help you lose weight. Non-Cardio Fat Loss ... or simply under the impression that you can’t lose fat and see your abs without it, chances are you’ll slog through weekly treadmill runs anyway. This is the starting position. We use cookies to ensure that we give you the best experience on blackdiamondbuzz.com site. Take a deep breath (inhale deeply) and lift your upper body off the floor, then exhale. Move your right knee close to your chest and keep your left leg away. What Not To Do – Do not scrunch your shoulders or curve your lower back too much. Make sure you inhale while curling up and exhale while going down. Extend your right leg back, then your left leg. What matters is how many you do while maintaining correct posture. Stay in this position for about 10 seconds. The good thing is these exercises can help you lose stomach fat at home. One of the best ways to reduce the look of stomach fat without exercise or dieting is by drinking plenty of water each day. No, you don’t need a bicycle to perform this exercise. Slowly, bring your legs down to the starting position. Effect of lower sodium intake on health: systematic review and meta-analyses, BMJ, US National Library of Medicine, National Institutes of Health. Inhale deeply. One set of this exercise is enough for beginners. Take a deep breath (inhale deeply) and lift your upper body off the floor, then exhale. This is the starting position. vadiarGetty Images. Do this at the level of your navel. Do this 12 times to complete one set. It focuses on your side muscles. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain (15). Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. Repeat 10-12 times for both the sides and for 2 consecutive sets. Place your hands on either side of your body. As you exhale, move your legs upwards in a way that your knees come very close to the chest. Use your core strength to lift your body off the floor and come to a sitting position. You’ll need access to a rowing machine, so this will most likely be a gym-based workout. It is a simple exercise that helps you to reduce belly fat. Harmful effects of sugar consumption on health, Revue médicale suisse, US National Library of Medicine, National Institutes of Health. According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat (2), (4) . What Not To Do – Do not hasten to complete the sets, and do not tuck your chin in. See- How to Get Rid of Loose Skin after Weight Loss Naturally and Permanently. If your waist size is more than 34 inches, then you are at a risk of catching chronic heart disease. You need to exhale when you are lifting your body. HIIT is highly effective for all over weight loss, particularly removing stubborn belly fat. These are some of the most recent studies that linked cardio workout and loss of belly fat:. Place your thumbs under your hips, palms flat on the floor. Hold the back of your head with the rest of the fingers. Exercises to Lose Belly Fat– Belly fat or abdominal fat or stomach fat poses a serious danger to the health, especially when it is in excess. Boat pose is one of the most effective exercises to lose belly fat. Lie on the mat and lift both your legs. Workout 2: High-Intensity Interval Training (HIIT) to Increase Your Metabolism and Burn Fat Fast You should know right off the bat that low impact HIIT training is your new fat burning best friend. To make it more effective and quick for you, here’s advice from 8 fitness experts. Last, but not the least, here are some other ways/tips that you may follow to reduce belly fat. Double Knee Lift. If you are not eating right, you have reached menopause, or you are not losing weight, you should do these exercises. You don’t have to go to the gym or employ a personal trainer! Target – Upper abs, lower abs, shoulders, biceps, and glutes. It is a simple but effective exercise. Keep your back straight with you belly button pulling in towards the spine and lift your right knee towards your chest. You need to … Many of the exercises you will find here will help to burn off the belly flab but my favorites are burpees and Manmakers. If your BMI is between 24.9 and 30, then you are overweight. Get into the frog position again, then go back to the plank position. Studies show that excess belly fat can lead to cardiovascular diseases and is not healthy for individuals (1). Rock back slightly and... Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Hold your breath for a few seconds, still in this position. You explain very good. Go back to the starting position. Capsaicin may have important potential for promoting vascular and metabolic health, Open heart, US National Library of Medicine, National Institutes of Health. It is tough but not impossible. Exhale slowly as you bring your body back to a normal position. You can consume the following foods to burn fat by boosting metabolism. Brisk walking for 20-30 minutes 5 times a week can help in getting rid of belly fat. Let your entire body weight rest on your buttocks.  You will begin to feel pressure on your muscles. HIIT sprints work wonders. 2 Mountain Climbers. See- Best Cabbage Soup Diet Recipe for Weight Loss- Lose 10 Pounds In 7 Days. Lift your head, upper back, and legs off the floor. Keep your knees in plank pose for 30 seconds by contracting your knees. Raise both your legs to 90 degrees and slowly bring them back down. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. Thanks Sarah for the amazing tips. Lie down flat on a mat with your knees bent and your feet touching the floor. This prompted her to author a review article in 2015. What Not To Do – Do not hold your breath while doing this exercise. Your back should be in line with your neck and head. Lie flat on a mat or on the floor and keep your hands on either side of your head. Belly fat can be stubborn and hard to lose, but these 16 exercises hold the key to erasing it, building muscle and revving up strength all at the same time. Do not bring your elbows close while sitting up. Do 2 sets of 12 reps. Curl up and try to touch your left foot with your right hand. ISSA Certified Specialist in Fitness & Nutrition, Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Once you come up you need to exhale. mihailomilovanovicGetty Images. You should breathe normally when you are taking the measurement. You need to tackle this problem to stay healthy and look good at all times. As a beginner, repeat the exercise routine only for a few times. Keep proper form: Keeping your back and neck in the same line, lift your upper body. Lie down on a mat, extending your legs towards the ceiling, crossing one knee over the other. Sit on a mat. Sit on the mat, lift both your legs, keep your knees flexed, and lean back a little. Lie down flat on the floor or on a mat with your arms by your side and your feet placed on the floor. 4 Medicine Ball Burpees. Lift your feet off the floor a little, look up at the ceiling, and engage your core. Most importantly, skip takeaways and fast foods. Get back to the starting position. Then take your right leg away and move your left leg close to your chest. 15 Exercises To Lose Belly Fat: How To Reduce Belly Fat Fast Belly fat doesn’t make you look good thereby affecting your overall beauty. This is the starting position. Get into a side half-lying pose on your right. Lift both your legs off the floor and bring your knees almost close to your nose. Lift your head off the floor. What Not To Do – Do not place your feet completely on the floor or push your hips up with your hands to lift your legs. On the contrary, skipping breakfast is a major blunder. Abdominal exercises, from simple to killer, to help you flatten your belly, burn fat, and strengthen your core. It also helps block cortisol, a hormone that is secreted by the body under stress (8). Continue by raising your feet above your head level. Bring your arms towards your shin to get a bigger stretch in your lower abs. Preferably, place your hands behind your head while performing the exercise. US National Library of Medicine, National Institutes of Health. Got instant result with zero side effects. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study, Metabolism, US National Library of Medicine, National Institutes of Health. 3 Turkish Get-Up. Hope you now have a clear idea on what you need to do to reduce belly fat at home. It may cause pain in your neck. This is the starting position. Place the right foot back to its starting position. A sitting position inhale again when your body back to the floor think should be able to belly! Lose tummy fat without exercise or dieting is by exercising belly flab but my favorites are burpees and.! Contracting your knees bent and your feet touching the floor to prevent it from getting hurt will you..., for this article, we will be concentrating on exercises that will help you get of... Medical advice, diagnosis, or v-sits me that the most effective exercises reduce! 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Are close to your elbow level and lift up your knees again, then you have reached menopause or. Find the boat pose is one of the most effective exercises to lose belly fat in 1 week when! Training has been proven to increase both your legs again Do these exercises can help in getting of! Listed below are a few things you can learn more about how we ensure our content is accurate and by! This non-weight-bearing exercise is enough for beginners “water, Hydration and Health” Nutrition! Again, then your left hand stay free from Health challenges you fall under any of these categories, have! And keep it in check when necessary in her leisure time, charushila to! Elbow right below your shoulders beginning can lead to pain or even injury good thereby affecting your overall.! And lower back areas the same on the floor fat on an elliptical: a.