3 Min Read
Belly fat, also known as visceral fat, can be a stubborn concern for many. While spot reduction (losing fat in a specific area) is a myth, certain exercises can effectively target your abdominal muscles and contribute to overall fat loss, leading to a trimmer midsection. This blog unveils 10 effective best exercises to reduce belly fat that you can incorporate into your routine to fight belly fat. In addition to this, a healthy diet combined with regular exercise is the key to reducing belly fat and achieving and maintaining a healthy weight.
Building a Strong Core to Get Rid of Stomach Fat
While these exercises target your abs, it's important to remember that a strong core goes beyond just a six-pack. Core muscles encompass various muscle groups that provide stability and support for your entire body. Engaging your core during these exercises will maximise their effectiveness.
Here are 10 exercises to incorporate into your workout routine:
1. Plank: Can plank reduce belly fat? Plank is the classic exercise strengthens your entire core, including your abs, back, and shoulders. Start in a push-up position with forearms on the floor. Keep your body in a straight line from head to heels, engaging your core and glutes. Hold for 30 seconds to 1 minute, gradually increasing the hold time as you get stronger.
2. Bicycle Crunches: Lie on your back with your knees bent and feet flat on the floor. Place hands behind your head. Twist your torso, bringing one knee towards your chest while simultaneously extending the opposite leg straight. Touch your elbow to the opposite knee and repeat on the other side. This exercise works your obliques, the muscles on the sides of your abdomen.
3. Russian Twists: Sit on the floor with knees bent and feet flat. Lean back slightly, keeping your core engaged and back straight. Twist your torso from side to side, bringing your hands to touch the ground on either side. This variation of crunches also targets your obliques.
4. Mountain Climbers: Start in a high plank position. Bring one knee towards your chest in a running motion. Quickly switch legs and repeat, mimicking the action of climbing a mountain. This exercise gets your heart rate up while engaging your core.
5. Leg Raises: Lie on your back with your legs extended straight up. Keeping your back flat on the floor and core engaged, slowly lower your legs down towards the ground without touching it. Raise your legs back up to the starting position. This exercise targets your lower abdomen.
6. Dead Bug: Does dead bug burn belly fat? Dead bug is effective stomach-reducing exercise strengthens your core and improves stability.Lie on your back with your knees bent and feet flat on the floor. Extend one arm straight up towards the ceiling and the opposite leg straight out at a 45-degree angle. Slowly lower your extended arm and leg towards the floor while maintaining your lower back on the ground. Repeat on the other side.
7. Side Plank: Lie on your side with your elbow directly under your shoulder. Lift your hips off the ground, forming a straight line from your head to your heels. Hold for 30 seconds to 1 minute, then switch sides. This exercise targets your obliques and the sides of your core.
8. Burpees: Burpees is the most effective exercise for belly fat. This full-body exercise is a great way to burn calories and engage your core. Start in a squat position, then jump back into a plank position. Do a push-up from the plank, then jump your feet back in to meet your hands. Stand up straight and jump with your hands raised overhead. Burpees are challenging but highly effective.
9. Jumping Jacks: Jumping Jacks is the proven best exercise for belly fat. This classic cardio exercise gets your heart rate up and burns calories. Stand with your feet hip-width apart and arms at your sides. Jump your legs out to shoulder-width while raising your arms overhead. Jump back to the starting position and repeat.
10. High Knees: This exercise works your core and legs. Start by running in place, but bring your knees as high as possible towards your chest with each step. Maintain a good running posture and keep your core engaged.
Building a Sustainable Routine:
-
Aim for Variety: Incorporate a mix of these exercises into your workout routine to target different muscle groups and keep things interesting.
-
Focus on Form: Proper form is crucial to prevent injuries and maximise the effectiveness of each exercise. Don't hesitate to reduce the weight or repetitions if you struggle with form.
-
Increase Intensity Gradually: As you get stronger, gradually increase the number of sets, repetitions, or weights used to challenge your muscles and keep seeing results.
-
Maintain Consistency: Regular exercise is key. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Book a consultation with our expert doctors in Pune for personalised guidance on weight loss and weight-related concerns. You may also bookmark our blog page to read the latest healthcare blogs shared by our doctors. Our blog page is a source of medically accurate information on various trending health topics, diseases and their treatment options. We aim to bust common myths and spread the right information so that everyone can make a well-informed and timely decision.
