Many people all over the world are currently struggling to lose belly fat. In fact, some of them have been trying it for decades and their efforts have been unsuccessful. Big bellies not only increase your body mass but also make it harder for you to get in shape. Have you ever imagined attending a friend’s birthday party where everyone is slim except you? Even when everyone is just enjoying the fun, you may be tempted to think that they’re laughing at your round belly. Even worse, you may go to the extent of getting a perfect training program that helps you drastically shed those extra pounds, only to see your friend bringing you a tempting cupcake or chocolate.
Article Summary: This article provides you with a list of 10 perfect exercises that will help shape your abs and help regain your long-lost smile. These exercises don’t require any special equipment, and you don’t have to practice them for years. Additionally, some take about 5 minutes to complete. Try these exercises and watch the magic:
- Mountain climbing;
- Medicine ball slam;
- Walk or run;
- Standing belly press;
- Bicycle abdominal exercises;
- Jumping jacks;
- Crab toe touches;
- Leg lifts.
NOTE: For you to be able to lose weight and fat from the belly, you need to be in caloric deficit – this is done with nutrition and physical activity. You should try doing these exercises in an aerobic setting or even as high-intensity interval training (HIIT) which greatly improves this process.
- Mountain climbing/climbers
Have you ever seen people climbing mountains even without economic gains? You may think that they do it as a hobby, only to realize that they’re doing it for health reasons. A mountain climber is like a moving plank. They do a mini crunch as they explosively draw one knee into their chest.
Mountain climbing is fun but challenging. Your core should work overtime to help your body gain stability and straightness when you lift your foot.
The best way to lose belly fat is by climbing a mountain in intervals. Condition your heart to increase heart rate and burn calories.
- Medicine ball slam
Medicine balls are perfect for explosive movements. They engage all the muscles between your hips and neck. By picking up the pace and propelling the ball more powerfully and with more velocity, you’ll be elevating your heart rate, thus burning tons of belly calories.
You don’t need to use very heavy equipment to get a benefit from this exercise. Working with a 3kg medicine ball is perfect if you push yourself and go hard.
Do you want to shed your belly fat fast? Work your muscles as much as possible. That’s what burpees do. This explosive exercise involves shifting from one push-up position to jumping and back to the push-up position. This exercise hits every muscle from the head to the toes.
Studies have shown that burpees are just as effective at boosting your metabolism as a thirty-second workout. So, rest assured that you’ll be melting your belly fat faster than before.
- Walk or run
This is an excellent exercise that not only helps you reduce belly fat fast, but also lowers your risk of chronic diseases such as high cholesterol or Type 2 diabetes. The exercise tones and strengthens your arms, legs, and abdominal core muscles.
Walking or running can help burn 100 calories per mile, depending on your weight. Start the exercise slowly and work your way up to 20-40 minutes every day.
- Standing belly press
Combining exercises with a healthy diet is an easy and effective way of losing belly fat. Besides exercising and eating healthy, you must learn how to manage stress. Stress management tops the list of the best things you can do for yourself by practicing yoga, spending quality time with friends and family and meditating.
Try every type of yoga for exercise and stress reduction. Meditation and yoga are the best ways to regulate ghrelin (the hunger hormone), stress hormones and other hormones that contribute to belly fat build-up. Meditation and yoga can also improve your sleep quality.
- Bicycle abdominal exercises
This is a perfect exercise that can see you melt the excess belly fat in less than one month.
The following is a step-by-step guide on how to do it:
- Lie on your back;
- Keep your hands behind your head and let them remain there for 3 minutes;
- Bend your knees and pull them to your chest. Straighten one leg and pull your upper body towards the bent knee;
- Alternate this between your legs, following the same process until you hit 20 repetitions -10 times each.
- Jumping jacks
This exercise is best for women who wish to reduce belly fat and improve their body shapes. It’s a cardiovascular exercise but can also work well with every muscle in the body.
Perform the exercise at high intensity to lose belly fat faster. Hit at least 20 jumping jacks and aim to do it thrice a week.
- Crab toe touches
- Sit on a flat surface with the feet in front of you. Bend your knees;
- Lift your hips off the surface with your hands placed behind you;
- Raise your right hand, simultaneously lifting the left leg. Touch the left foot with the right hand;
- Get back to the elevated position and alternate the sides;
- Repeat the process several times, alternating the hands and the feet, respectively;
- Perform sixteen touches, rest, and complete sixteen more.
The exercise takes between 5-7 minutes, and it’s among the best ways to lose belly fat.
A basic plank will help you tone and strengthen your body, facilitating the loss of belly fat and burning calories stored all over your body.
- Put your knees in a push-up position. Pull your belly inwards towards the spine. Ensure that your back is straight;
- Remain in the position for at least thirty seconds. Try to hold it for a minute.
This exercise helps increase your strength and burns stomach fat.
- Leg lifts
After taking a walk or running, consider performing leg lifts.
- Lie on a mat, with your belly facing up and palms facing down, tucking beneath your hips such that the hands are just peeking out;
- Lift your legs and hips and work to keep them straight. Engage your core muscles in the process;
- Repeat it 10-12 times.
All these exercises can be practical if you’re consistent. Which one do you find best? If you’re looking to reinstate your beautiful shape, try them out and see how well they will work for you.