Getting rid of the stubborn fat in your belly region is not easy. You must do certain exercises to reduce belly fat. The AARP warns that people with belly fat are at a higher risk of heart disease, diabetes, stroke, and certain cancers (1). Combat abdominal fat by exercising and changing your lifestyle. This article tells you what to do to reduce and manage belly fat effectively. Take a look!
In This Article
15 Best Exercises To Lose Belly Fat
Certified Personal Trainer TJ Mentus says, “Cardio and aerobic exercise are great for improving your overall health — especially heart health — and burn calories both during and after the workout. So it is good for weight loss overall. But I would also say whether they help lose belly fat specifically depends on a person’s genetic predisposition to hold fat in certain places. No activity can guarantee that belly fat would be the first to go or the main area of weight loss.” So manage your expectation accordingly.
*Warm up for 10 minutes before starting these exercises. After your muscles are warmed up, take a 10-second break and start with the following exercises:
1. Lying Leg Raises
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Target – Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat. Place your thumbs under your hips, palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
- Raise both your legs to 90 degrees and slowly bring them back down.
- Right before touching the floor, raise your legs again. Do 3 sets of 15 reps.
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.
2. Leg In And Out
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Target – Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Sit on a mat. Place your hands behind you, with the palms flat on the mat. Lift your legs off the floor and lean back a little. This is the starting position.
- Tuck both your legs in. Simultaneously, bring your upper body close to your knees.
- Go back to the starting position. Do 2 sets of 20 reps.
What Not To Do – Do not place your hands too wide apart at the back.
3. Scissor Kicks
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Target – Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat. Place your palms under your hips.
- Lift your head, upper back, and legs off the floor. This is the starting position.
- Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
- Do this 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise
What Not To Do – Do not do this exercise quickly or hold your breath while doing it.
4. Crunches
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Target –Lower and upper abs.
How To Do
- Lie down on a mat, flex your knees, and place your feet on the floor.
- Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
- Initiate the movement by curling up and trying to reach your knees with your head.
- Go back to the starting position.
- Make sure you inhale while curling up and exhale while going down. Do 2 sets of 12 reps.
What Not To Do – Do not tuck your chin in.
