Top 15 Exercises to lose Belly Fat, According to Professional

Overhead Medicine Ball Slams

Getting a toned and taut stomach is one of the first things that many individuals think of when they consider losing weight. We’re sorry to break it to you, but the best exercise to lose belly fat isn’t by performing hundreds of crunches each day. In actuality, there are no exercises that encourage spot reduction.

According to personal trainers, the following activities and workouts are the greatest for reducing belly fat. Want more motivation to work out? Get the Tone Up in 15 workout DVD, which includes at-home total-body exercises that can be completed in 15 minutes.

1. Burpees

According to Michaels, this workout targets your core as well as your chest, shoulders, lats, triceps, and quads. Burpees will also increase your heart rate because they contain plyometric movements that are explosive.

How to perform a burpee:

Exercises to lose Belly

Stand with your feet shoulder-width apart and push your hips back as you squat down to the floor. Then, put your hands directly outside of your feet and jump backward until your chest touches the ground. Jump your feet slightly outside of your hands after raising your body into a plank position by pressing your hands against the ground. Jump explosively into the air with your arms up, your weight on your heels.

2. Mountain Climbers exercises to lose belly fat

Michaels likes this moving plank workout because it strengthens your core as well as a variety of other body muscles, much like burpees do.

How to perform a Mountain climber:

Put your wrists under your shoulders in a high plank position to perform mountain climbers. Maintain a strong core while pulling your belly button toward your spine. Bring your right knee back to the plank after driving it toward your chest. Next, bring your left knee back while driving it toward your chest. Continue switching sides.

3. Turkish Get-Up

The 200-year-old total-body exercise known as the Turkish get-up, which requires utilizing a kettlebell, is a favorite of celebrity trainer Ramona Braganza. She claims that the total-body conditioning technique is quite effective despite being a little difficult.

How to perform a Turkish style:

Turkish Get-Up

Lie on your side in the fetal position while holding one kettlebell by the grip with both hands. Once the weight is solid on one loaded side, roll onto your back and press the kettlebell up toward the ceiling with both hands. With your palms facing down, extend your free arm and a free leg to a 45-degree angle. To firmly hold the floor, bring the weighted side’s heel closer to your butt.

Roll onto your free forearm while maintaining your foot on the floor and punch the kettlebell up with the loaded arm. Avoid moving the shoulder of the supporting side toward your ear. Keep your chest open wide at all times. Lift yourself to a seated position by extending your elbow on the floor. Your front leg should pass through to the back. Your shin on the rear leg should be parallel to your shin on the front leg in order to protect your knees.

Align your arms in the following manner: wrist over elbow, shoulder over elbow over wrist. Make your upper body erect by raising your torso. Turn your rear knee until your back shin and front shin are parallel. Take a deep breath, grab the floor with your back toes, and rise up.

4. Medicine Ball Burpees exercises to lose belly fat

Phelps advises incorporating a medicine ball into your burpees to up the difficulty and speed up your metabolism while sculpting a svelte set of six-pack abs.

How to do medicine ball burpees:

Medicine Ball Burpees

Hold a medicine ball in both hands while standing with your feet shoulder-width apart to perform medicine ball burpees. Swing over and sit your butt back as you extend the ball overhead and smack it as hard as you can onto the ground. Bend your knees as you lean over. Jump back into a high plank stance while placing your hands outside of your feet. Your body should remain straight. Once you are squatting, hop your feet back toward the tips of your hands. Taking a firm stance and stretching your body, pick up the ball, and press it overhead.

5. Sprawls

A full-body exercise that works as many muscles as possible and burns calories while sculpting and toning your upper and lower body, especially your abs, the sprawl is like a burpee on steroids. According to Braganza, “it elevates the classic burpee by having you touch your chest to the floor, then push-up to plank as you finish the action.”

How to perform a sprawl:

Sprawls

Squat down with your hands on the floor while standing with your feet shoulder-distance apart. Jump your feet back to a plank, then bring your body to the floor by squatting. Jump your feet outside of your hands into a squat after forcing yourself up to a plank. Get back up. A rep is one. Add a hop in between each sprawl to burn even more calories, advises Braganza.

6. Side-to-Side Medicine Ball Slams exercises to lose belly fat

According to Chris DiVecchio, trainer and owner of Premier Body & Mind, “medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not only target one muscle area.” The main muscles involved in this exercise are the obliques, hamstrings, quadriceps, shoulders, and biceps. However, he continues, “almost every other muscle in the body, in one way or another, may become involved as a secondary mover as time passes and tiredness sets in.” More oblique ab training is included when performing side-to-side ball slams as opposed to overhead slams.

How to do lateral medicine ball slams:

Standing with your feet around shoulder-width apart and the medicine ball on one side is how you perform lateral medicine ball slams. Simply turn your body while picking up the ball and slamming it a few inches from your pinky toe. To catch the ball on one bounce, make sure to pivot your feet and bend your back knee as you kneel down. Change sides. As you bring the ball overhead and to the side, make sure your core is tight.

7. Overhead Medicine Ball Slams

Your core gets stronger as you pound overhead medicine balls against gravity. By raising your heart rate each time you pick up and bring the ball overhead, this workout also puts your endurance to the test. Use a hefty weighted ball for this workout to obtain the most benefit.

How to do overhead medicine ball slams: 

Overhead Medicine Ball Slams

Standing tall with your feet hip-width apart, hold a medicine ball in each hand while you perform overhead medicine ball slams. Stretch your entire body out and raise both arms overhead. Swing the ball upward and downward till it hits the ground. As you slam, extend your arms toward the ground, and don’t be hesitant to tilt over while bending your knees. When you’ve finished picking up the ball, stand back up.

8. Russian Twists exercises to lose belly fat

According to DiVecchio, the Russian twist is a core workout that enhances oblique strength and definition. The exercise involves twisting your torso from side to side while maintaining a sit-up position with your feet off the ground. It is often done with a medicine ball or plate.

How to do Russian twists exercises to lose belly fat:

Russian Twists

Sit upright on the floor with your feet off the ground and your knees bent to perform Russian twists. At chest height, hold a medicine ball in your hands. Holding your body at a 45-degree angle and maintaining your arms a few inches apart from your chest, lean backward with a long, tall spine. Move your body to the right, pause, and squeeze your right oblique muscles, then to the left, wait, and compress your left oblique muscles. Instead of using your arms to move, use your ribcage.

9. BOSU Ball Planks

You are aware that burning the layer of fat resting on top of your abdominal muscles depends on your cardio workouts. However, according to personal trainer Adam Sanford, owner of Adam Sanford Fitness in New York City, it’s still crucial to exercise your abdominal muscles while trying to lose weight. His go-to manoeuvre for doing that? holding a board while doing BOSUs.

The BOSU tests your balance, which makes it harder than a standard plank where your hands are on the ground, according to Sanford. Your abs, obliques, and deep transverse abdominal muscles are engaged when your body tries to regain control as your equilibrium is put to the test, he claims. You can burn more calories and fat by strengthening these core muscles, which also aids to raise metabolism.

How to do BOSU ball planks:

BOSU ball planks

BOSU ball planks are performed by flipping a BOSU ball over onto its rubber side and holding both edges of the flat surface with hands spaced roughly shoulder-width apart. Plank for 30 to 45 seconds, then extend the hold as your strength improves.

10. Running On an Incline exercises to lose belly fat

According to Los Angeles-based personal trainer Jill Penfold, running on an inclination rather than a flat surface has been shown to improve total calorie burn by as much as 50%. Start out by walking for five to ten minutes, whether you’re outside on a hill or in the gym on an inclined treadmill, advises Penfold. As you crank up the pace, “your heart rate should rise quite quickly,” she advises.

Use this treadmill exercise:

treadmill

Spend five to ten minutes walking or jogging up a hill. Jog for a further five to ten minutes, then up your pace and begin running. Penfold advises that this doesn’t have to be a full-out sprint, but you should be exerting enough effort that you find it difficult to speak. Run for five minutes, then jog back to your previous pace. For the next 30 to 45 minutes, alternate between five to ten minutes of jogging and five to ten minutes of running.

11. Rowing Machine exercises to lose belly fat

Even though you might not have access to open water, you can still incorporate this calorie-burning cardio exercise into your regular training programme. According to Penfold, utilising a rowing machine strengthens your legs, core, arms, shoulders, and back in addition to raising your heart rate, which helps you burn fat and burn calories.

Check out this 4-minute rowing exercises to lose belly fat:

Rowing Machine

Start with rowing for 20 seconds, then rest for 10 seconds. Check the distance you covered in metres within that period. (Penfold advises against getting off the rowing machine or even releasing the handle when you take a break.) Eight times total, aim to improve your distance each time. Row 500 metres quickly after completing this four-minute round, and record your time. During your subsequent rowing practise, you should aim to equal or surpass that figure, advises Penfold.

12. HIIT

While steady-state cardio workouts were once thought to be the most effective for burning fat, this is no longer the case. Instead, short, intense bursts of fast-paced cardio are far more efficient. The founder of the San Antonio-based fitness and wellness studio inBalance, ACSM personal trainer Hope Pedraza, advises performing intervals that vary between exercises that target various muscle groups.

Try this HIIT exercise:

hiit

After a 10-minute warm-up, perform as many repetitions of squats, push-ups, kettlebell swings, or single-arm rows as you can in 30 seconds. After 30 seconds of rest, perform a new exercise for 30 more seconds. Continue for ten more times. Pick any of your preferred exercises, but make sure to rotate between those that target various muscle groups as this will aid in the recovery of certain muscles.

13. Strength exercises to lose belly fat

Strength Training

According to Tyler Spraul, CSCS, the head trainer at Exercise.com and a certified strength and conditioning specialist, if you have been working out with weights that are moderately heavy but still want to lose belly fat, it’s time to increase the intensity by using heavier weights and decreasing the rest periods in between reps. “The afterburn effect is especially noticeable when lifting big objects. Even after you leave the gym, your body continues to burn calories “says Spraul. Just be careful that your technique doesn’t deteriorate as your weight rises, as this could result in harm. This 15-minute total-body workout is a terrific place to start if you’re new to strength training.

14. Walking

Walking

You did read that correctly. Sahmura Gonzalez, a personal trainer located in New York City, claims that simply walking can make a significant difference in your ability to lose belly fat.

Gonzalez claims that daily brisk walking for 45 to 60 minutes can significantly increase metabolism. Additionally, it prevents overtraining, which can increase the production of cortisol, a stress hormone that has been linked to belly obesity.

There’s a chance your walking routine will help you lower cortisol levels, which in turn can keep belly fat in control, says Gonzalez, if it relieves tension after a difficult day or allows you to deal through emotions that could otherwise stress you out. Additionally, vigorous walking is a successful method for losing weight, particularly the belly fat that conceals your abdominal muscles. Gonzalez claims that one pound of fat can be lost every week with an hour of brisk walking each day.

15. Yoga

yoga

Getting your Om on won’t burn as many calories as an uphill run or lifting weights, but it can help you develop your endurance and build muscle, both of which are essential for accelerating your metabolism. Plank, chair, Chaturanga, and wheel are some of the most calorie-burning yoga postures. Are you new to yoga and unsure of where to begin? To select the practise that best suits your fitness objectives, learn more about the many yoga styles.

Also read: Diet Plan for Weight Loss

Related Posts

Begin typing your search term above and press enter to search. Press ESC to cancel.

Back To Top