15 Easy Exercises to Lose Belly Fat That You Can Do At Home

easy exercises to lose belly fat

There are simple workouts to decrease belly fat that haven’t been widely studied as an option by many individuals, but they can help you lose weight quickly. One explanation for this could be that belly fat is the most persistent and challenging fat type to lose. As a result, many individuals believe the exercises should be intense and difficult to complete.

While eliminating belly fat may seem like a near-impossible and challenging task, it is the most harmful area to accumulate fat since it surrounds the organs and makes them more difficult.

When trying to decrease belly fat, the first thing to consider is your eating habits. To address this problem, you’d have to make some significant lifestyle modifications. For individuals who are not really into having a gym membership, several easy home workouts might help get rid of the extra belly fat.

Many people fail to realize that there are different types of belly fat. Identifying the exact style you are dealing with would help you significantly determine the exercise routine to inculcate into your lifestyle and diet. This article covers the types of belly fat and its dangers, as listed below.

Types of Belly Fat and the Dangers

There are primarily two kinds of fat in the human body, and they include:

Subcutaneous Fat

Fat under the skin is called subcutaneous fat. The skin consists of three layers: the dermis, epidermis, and epidermis. Your epidermis is the outermost layer of skin and is known as the epidermis, while under the skin, subcutaneous fat forms the thickest layer of fat.

Physical activity and diet play an important role in determining how much subcutaneous fat accumulates in your body. The likelihood of having significant visceral fat increases significantly for people with substantial subcutaneous fat.

The subcutaneous fat has several benefits, such as being the energy storehouse, protecting the bone and muscles, etc., but it is also detrimental when stored in excess. These are the dangers of storing excess subcutaneous fat:

  • It increases your chances of developing heart disease and stroke
  • There is a risk of liver disease caused by fat
  • You may suffer from high blood pressure
  • The risk of developing kidney disease
  • The development of Type 2 diabetes
  • Chances of getting a specific type of cancer
  • You are at risk for sleep apnea

Visceral Fat

In contrast to the fat stored elsewhere in the body, visceral fat is kept within the abdominal cavity. It is placed next to various essential organs, such as the heart, liver, stomach, intestines. Visceral fat tissue can increase your risk of significant health problems, commonly referred to as “active fat.”

Visceral fat is hazardous to your health as it causes:

  • Heart disease
  • Alzheimer’s
  • Type 2 diabetes
  • Stroke
  • Colorectal cancer
  • Breast cancer

Your new year resolution in 2022 should be fit, slimmer, and younger than this book is a perfect fit for you:

#1 Best Seller
The Year One Challenge for Women: Thinner, Leaner, and Stronger Than Ever in 12 Months
9.7/10 Our Score

The Year One Challenge for Women is a workout journal companion to the #1 bestselling women’s fitness book Thinner Leaner Stronger.

The Year One Challenge for Women is a workout journal companion to the bestselling women’s fitness book Thinner Leaner Stronger, and it contains a full year’s worth of workouts neatly organized so you can record, track, and review your progress toward the body you’ve always wanted.

Easy Exercises to Lose Belly Fat

1. Running

A relatively short period spent running can result in significant calorie expenditure and fat loss. The number of calories you burn when running will vary depending on your body size, your jogging rate, and the length of time you spend exercising.

How to Perform

Running is one easy exercise for belly fat. It helps you lose weight in all areas of your body.
For an activity like this, put your watch on your wrist and sprint out the front door. Keep to the roads that are immediately surrounding your home. Simply take in some fresh air, move about, and alter your intensity as needed.

Common Mistakes to Avoid

  • No warm-up
  • Running too many miles too soon
  • Running too fast or too slow
  • Wearing the wrong shoes
  • Wearing the wrong clothes
  • Not staying hydrated

Benefits of Running

  • It helps you lose weight.
  • Builds stamina and endurance
  • Lowers blood pressure
  • Relieves stress
  • Builds stronger bones

2. Swimming

Swimming is an aerobic exercise. According to this definition, aerobic exercise involves employing your large muscle groups to move continuously and rhythmically. When we contract these large muscle groups, we are putting forth effort and energy.

How to Perform

The best swimming style that helps you lose weight is the butterfly stroke. Wading your body through the water with both hands simultaneously is pretty tough. It is the most challenging stroke to learn and has the highest potential for fat loss due to its difficulty level.

Every swimming stroke tones your chest muscles. Nonetheless, this style of design would work better. When you use two hands to push water, you expend a lot of energy, and your entire chest, arms, back, and shoulders are involved.

Common Mistakes to Avoid

  • Neglecting warm-up
  • Over-kicking 
  • Wrong hand movement
  • Bad breathing
  • Having unrealistic expectations

Benefits of Swimming

  • It reduces body fat
  • Burns calories
  • Increases metabolic rate
  • Helps with weight management
  • Alleviates joint pains

3. Cycling 

Cycling is a highly effective way to burn calories and transform abdominal fat into muscle mass. Besides helping you lose belly fat, it also helps you build muscle and improve your heart and lung health.

How to Perform

You should get moving before breakfast. The results of multiple earlier studies suggest that exercising in a fasting condition yields better results. This is because your body fat may be quickly converted to energy from carbohydrates. As you do your exercise, keep in mind that intensity is still essential.

Keep your intensity at a moderate level to allow communication, but don’t make it easy for yourself to talk, or allow yourself to work at or above 80% of your maximum heart rate three times a week for roughly two hours.

Common Mistakes to Avoid

  • The saddle is placed too high or low.
  • Riding too hard, too soon
  • Not following a plan
  • Cycling without dieting 
  • Inconsistency

Benefits of Cycling

  • It helps  you trim up and lose weight
  • Strengthens your immune system
  • It helps with muscle building 
  • Reduces the risk of cancer
  • Improves your sleep pattern 

4. Plank

Planks are the most effective and easy exercises to do at home to lose belly fat. While performing this advanced plank exercise, you will engage in full-body movement, including the use of your arms and legs, while also incorporating resistance to develop your entire core.

How to Perform

  • Standing with hands two inches wider than your shoulders is a good starting point.
  • Once you’ve stretched your hands out as far as possible, walk back. Do 10-12 reps of each exercise.
  • Stand and do one push-up before walking back to a standing position.

Common Mistakes to Avoid

  • Holding planks too long
  • Not keeping your body on a straight line
  • Putting all the weight on the arms
  • Excessively arching your back
  • Looking straight ahead

Benefits of Planking

  • It helps you strengthen your abdominal muscles. 
  • Improves your posture
  • Burns belly  fat
  • Boosts your metabolism
  • Strengthens your back

5. Abdominal Crunches

Research published in the “American Journal of Clinical Nutrition” in 2007 revealed that women who participated in total-body resistance exercise two times per week were able to keep their fat growth down over two years, including at their belly.

You can also do crunches and a total-body strength-training plan to assist you in reducing or preventing your belly fat from returning.

How to Perform

  • Lie on the floor
  • You are starting from this position. You should bend your knees and place your feet on the ground while placing both hands on either side of your head to support its weight.
  • While lifting your shoulders and upper back off of the floor, keep your head pointing toward a ceiling while keeping your feet firmly planted on the floor.
  • As you come up as far as you can, hold for a second, then inhale as you return to the starting position, regardless of the limited range of motion.

Common Mistakes to Avoid

  • Taking the lower back off the floor
  • Forgetting to breathe 
  • Lowering too quick
  • Straining your neck

Benefits of Abdominal Crunches

  • It helps you lose weight 
  • It enables you to build your abdominal muscles
  • Burns calories
  • Reduces muscle stress
  • Tightens sagging breast

6. Jumping Jacks

When it comes to losing weight, cardiovascular activity is significant. This exercise is excellent for those who want to reduce their abdominal fat. When it comes to cardiovascular workouts, the most outstanding choice is jumping jacks. This is one of the best workouts to lose belly fat at home.

How to Perform

  • Stand upright with your arms by your side and your feet around hip-width apart.
  • Bend at your knees and jump up while stretching your legs and spreading your arms out and up into the shape of a star.
  • Your feet should land wide apart, and your arms stretched out above your head.
  • When your feet land, jump straight back up, reversing the move so that you land in the starting position. That’s one rep!

Common Mistakes to avoid

  • Locking your knees
  • Breathing wrongly
  • Looking down

Benefits of Jumping Jacks

  • Tones body muscle
  • Helps with weight loss
  • Improves blood circulation
  • Improves cardiovascular health
  • Boosts flexibility

7. Static Lunges with Rotation

The static lunge with rotation is a great standing ab workout for toning the abdominals and back muscles while increasing lower-body endurance and strengthening the glutes. 

How to Perform

Begin by placing your feet hip-width apart and extending your arms forward. First, take a full-length lunge with both knees bent, turning your torso over your lead leg. Rotate and stand up before returning to neutral. Extend your opposite leg and turn your torso and arms over your lead leg as you perform a lunge. Repeat. Every single lunge should be made in one fluid motion without stopping at the standing position.

Common Mistakes to avoid

  • Slamming the knees together 
  • Leaning back with weight
  • Poor posture 
  • Bodyweight wrongly distributed 
  • Too long or short lunges 

Benefits of Static Lunges 

  • Helps with weight loss.
  • Improves stability and balance. 
  • Strengthens your back and core muscles 
  • Improves your body posture and alignment 
  • Targets your abdominal muscles

8. Deadlifts

A fantastic way to focus on your core, back, abs, and legs is by performing deadlifts. They help to burn calories and develop muscle. This exercise is exactly what you need to help lose that abdominal fat.

How to Perform

Begin by holding a dumbbell or barbell, standing with your feet shoulder-width apart and your hands facing you. Keep your torso erect, and your knees slightly bent as you lower the weight to the floor, maintaining the dumbbell close to your body while you lower it. Start with a controlled descent. Then, squeeze your glutes to slow your return to the starting position.

Common Mistakes to Avoid

  • Bad posturing
  • Lifting too much weight
  • Placing your hips too low 
  • Holding the bar incorrectly
  • Not activating your core

Benefits of Deadlift

  • Burns Calories
  • Better posture
  • Increase your core strength
  • Reduces lower back pain
  • Increase fat burning

9. Burpees

This exercise is one of the best home workouts to lose belly fat. Burpees are an excellent workout for weight loss, getting rid of extra belly fat, and becoming in shape.

How to Perform

  • Begin by standing with your feet shoulder-width apart.
  • Bend your knees to a squat position, placing your hands on the floor, and jump back to a plank position.
  • Bring your feet back by springing towards your hands and stand up.
  • Repeat

Common Mistakes to Avoid

  • Forgetting to engage your core
  • Doing too many reps
  • Arching your back
  • Putting pressure on your knees
  • Starting with your hands far in front of you

Benefits of Burpees

  • Work your entire body.
  • Strengthen the core.
  • Burn a ton of calories and body fat
  • Improve cardiovascular fitness
  • Boost your endurance

10. Leg Raise

This simple exercise is effective for flattening your stomach and helps tone lower abdominal muscles.

How to Perform

  • Lie down flat on your back with your arms placed firmly by your sides with your feet placed on the floor. 
  • Raise your feet to the highest possible length with your legs straightened
  • Keep up the position till you feel pain in your abdomen area
  • Repeat as many times as possible

Common Mistakes to Avoid

  • Moving too quickly
  • Bad posture
  • Arching your back

Benefits of Leg Raise

  •  Builds your strength
  • Burns calories
  • Strengthens your core and back
  • Builds abdominal muscles

11. Knee Lift

The abdominal area is compressed during this exercise to reduce fat. By doing so, you can lose your big waistline.

How to Perform

  • Stand upright with your feet placed on the floor
  • Lift your hands and keep them straight
  • Bend your hands to your elbow level, then lift your right knee while still placing your left leg on the floor
  • Lift your knee till it touched your palms
  • Repeat the same with the left knee
  • Repeat as many times as possible 

Common Mistakes to Avoid 

  • Raising your knee too high
  • Standing slouched 

Benefits of Knee Lift

  • Discreet on lower back and neck.
  • It burns more calories than other ab exercises done on the mat.
  • No equipment is needed. You can do it anytime, anywhere.
  • Improves postural support, balance, coordination, and agility.
  • Enhances athletic performance and reduces the risk of injury.

12. Stomach Vacuum

By focusing on breathing, this exercise strengthens the abdominal muscles. The training is low impact and helps to reduce belly fat.

How to Perform

  • Go down on the floor on all fours
  • Inhale deeply to ensure your abdomen is loose
  • Exhale while holding your abs tightly
  • Hold your abdomen contraction for 40 seconds
  • Repeat the rep ten times 

Common Mistakes to Avoid

  • Wrong posture
  • Not contracting your abdominal muscles
  • Not inhaling and exhaling

Benefits of Stomach Vacuum

  • It shrinks your waistline 
  • Improves your posture
  • It helps with your breathing
  • It calms your nerves

13. Boat Pose 

Using this exercise, your body becomes shaped like a boat, toning your abdominal muscles. The belly fat-burning exercise is among the most effective ones.

How to Perform

  • Lie down on the floor with your feet joined together side by side and your arms placed by your side.
  • Lift your chest and feet away from the floor, exhale and stretch your arms towards your feet
  • Raise your feet above your head level
  • Let your entire body weight rest on your buttocks
  • Make sure your fingers, toes, and feet are aligned in one position
  • Staying in the same position, hold your breath for a few seconds
  • Exhale slowly as you bring your body to its normal position
  • Repeat 

Common Mistakes to avoid

  • A hunched shoulder
  • Arched neck
  • Curvy spine

Benefits of Boat Pose

  • It strengthens your core
  • Increases blood circulation
  • Burns belly fat

14. Bicycle Crunch

Your abdominal muscles are put under pressure during this exercise to help you lose belly fat.

How to Perform

  • Lie flat on your back and keep your hands on either side of your head 
  • Lift your legs from  the floor, bending them at your knees
  • Move your right knee close to your chest and keep your left knee away
  • Then take your right leg away, bringing your left leg close to your chest
  • Do this as though you are paddling a bicycle and repeat.

Common Mistakes to Avoid

  • Arching your lower back
  • Rushing the paddling 
  • Tugging on your neck

Benefits of Bicycle Crunch

  • Helps with weight loss
  • It builds your abdominal muscles
  • Improves core strength
  • Improves your stamina

15. Brisk Walking 

To lose weight, aim for a brisk walk of 30-90 minutes every 2 to 3 days a week. Walk fast enough that your breathing becomes hard and fast.  

How to Perform

  • 1-minute leisurely walk
  • just a 1-minute jog
  • 30 seconds’ brisk walking
  • a 1-minute brisk walk
  • 30 seconds’ worth of walking
  • an effortless one-minute jog
  • 30 seconds’ worth of walking
  • a 1-minute difficult workout
  • 30 seconds’ worth of brisk walking
  • a one-and-a-half-minute hard run
  • 30-second stroll

Common Mistakes to Avoid

  • No warm-up
  • Wearing the wrong shoes
  • Wearing the wrong clothes
  • Not staying hydrated

Benefits of Brisk Walking 

  • It helps you lose weight.
  • Builds stamina and endurance
  • Lowers blood pressure
  • Relieves stress
  • Builds stronger bones

Lifestyle Tips To Reduce Belly Fat 

Eat Right 

When it comes to losing weight, your diet plays an important role. Here are some tips to help you navigate your eating habits:

  • Never skip breakfast
  • Eat 3 square meals a day
  • Eliminate junk food
  • Increase your intake of fruits and vegetables
  • Increase the amount of fiber in your diet
  • Eat-in smaller portions

Drink Water 

Water plays a vital role in losing weight. It helps flush out toxins and keep you hydrated. It is also essential to drink plenty of water regularly to curb the need to eat more often than necessary.

Say No To Sugar 

Consuming excessive amounts of sugar can slow down your metabolism, which causes fat to store up in your body. Avoid sweetened and carbonated drinks as they contain a lot of sugar and are unhealthy. 

Reduce Sodium Intake 

Cutting salt from your diet may help you shed water weight. However, there’s no recommended daily sodium consumption to reduce weight. Reducing your sodium consumption offers several benefits, but reducing your caloric intake is more likely to lead to weight loss.

Increase Intake Of Vitamin C 

Taking a daily dose of vitamin C helps you lose weight as it also helps your body function properly. By eating plenty of fresh, high-fiber fruits and veggies rich in vitamin c, you’ll feel satisfied without consuming more calories.

Consume Fat Burning Foods 

Here is a list of fat burning food to consume:

  • Greek yogurt 
  • Apple cider vinegar
  • Turmeric
  • Avocado
  • Oats
  • Berries 

Get A Good Night’s Sleep 

When you have a consistent sleep time and keep to it, it helps you keep your metabolism stable which is necessary for weight loss. Sleeping properly also balances your energy levels. 

Final Words

When it comes to losing weight, you have to implement a comprehensive strategy that includes fitness, dieting, and a generally healthy lifestyle. The exercises listed above are efficient and result orientated if adhered to and followed consistently.

As stated above, many people believe it is almost impossible to succeed when losing fat around the abdomen. This is because this fat surrounds internal organs, which interferes with their regular operation. But, these easy exercises to lose belly fat simplifies the whole process, making your weight loss goal achievable with minimal stress.

Frequently Asked Questions (FAQs)

Q. How long does it take to lose belly fat?

Ans: 1% body fat reduction per month, according to the American Council on Exercise, is safe and achievable. According to that math, a woman with average body fat could lose enough fat to achieve six-pack abs in 20 to 26 months. The job will take the average man 15 to 21 months to complete.

Q. What exercise burns the most belly fat?

Ans: Crunches are the most effective workout for burning stomach fat. When it comes to fat-burning workouts, crunches are at the top of the list.

Q. Does walking reduce belly fat?

Ans: Walking is a good way to lose weight and get in shape, even though it is not the most strenuous form of exercise. Walking will help you lose weight in general, including belly fat, even though you can’t lose fat in particular areas.

Q. Does drinking water help you lose weight?

Ans: In the weight-loss process, water can be extremely helpful. It’s calorie-free, increases calorie burn, and can also aid weight loss if taken before meals. The benefits are much greater when sugary beverages are replaced with water.

View Comments (4)

Leave a Reply

Your email address will not be published.