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21 Best Exercises to Lose Belly Fat For Men and Women

Belly fat is the most unhealthy and hard to lose stubborn fat. The doctors advise that people with large belly fat are at a greater risk of heart disease, type 2 diabetes, stroke, and cancer disease. That is why you must improve your lifestyle and start running. A flat belly is a kind of confidence in someone’s life. It’s an open sign that you keep healthy and observe what you eat. And beyond the pride looks, a more chiseled body makes you stronger and less prone to damage or injury.

Best Exercises to Lose Belly Fat For Men and Women
© Times of India

Losing belly fat may appear like a difficult job that is next to impossible, however, it is the riskiest place to collect fat in the body and surrounds the internal organs causing it more challenging for them to function correctly. Also known as visceral fat, this unattractive fat travels throughout your bloodstream making you at greater risk for Type 2 diabetes and heart disease. 

How much exercise to do to lose belly fat?

How much exercise to do to lose belly fat
© Fitnesstale

There are many Best Exercises to Lose Belly Fat from for men and women. It is perfect, to begin with, the best abs exercises underneath that will produce huge payoffs:  fewer damages and more muscle. 

When several people imagine losing weight, one of the primary things that occur to mind is getting a toned and tight stomach. Plus, dropping belly fat is a perfect way to enhance your health: Research suggests that a bigger waist size directly links to several diseases. Also, it’s important to understand that doing hundreds of crunches every day isn’t the healthiest way to lose belly fat. Workouts that promote place reduction just don’t exist.

“Doing exercise in one place isn’t the best way to lose belly fat. But some excellent core-focused workouts will help you to burn your belly fat, resulting in a strong and more tight core.”

Celebrity coaches and nutrition experts suggest that doing a variation of exercises that include cardio, strength, and core work will finally help you reduce body fat.

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Here are the best exercises and workouts to lose belly fat for men and women both. These Best Exercises to Lose Belly Fat don’t require any equipment to do.

1. Lying Leg Raises

Lying Leg Raises
© Google

Target Muscles – Abs (Lower abs, upper abs), glutes, hamstrings, and quads.

How To Do lying leg raises

  1. Rest down on a mat. Put your thumbs under your hips, palms flat on the ground. Raise your feet off the ground a little, look up at the roof, and try to engage your core. This is the starting point.
  2. Lift both your legs to 90 degrees and gently bring them back down to the ground.
  3. Immediately before touching the ground, lift your legs again. Do 3 sets of 15 reps.

What Not To Do during Lying Leg Raises – Do not put your feet completely on the ground or push your hips up with your palms or hands to raise your legs.

2. Leg In And Out

Leg In And Out
© Google

Target Muscles – Abs (Lower abs, upper abs), glutes, hamstrings, and quads.

How To Do Leg In And Out

  1. Sit on a mat, don’t try to rest on the mat. Put your hands behind you, with the palms flattened on the mat. Raise your legs off the ground and lean back a little bit. This is the starting point.
  2. Fold both your legs in. Together, bring your upper body near to your knees.
  3. Go backward to the starting point. Do 2 sets of 20 reps.

What Not To Do during Leg In And Out – Do not put your hands too far apart at the back.

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3. The Captain’s chair leg raise

The Captain’s chair leg raise
© FitBodyBuzz

Target Muscles – Abs (Lower abs, upper abs), glutes, hamstrings, and quads.

How to do The Captain’s chair leg raise

  1. Hold and Stand on the chair and grasp the hand bars
  2. Maintain your back flat against the pad while lifting knees to your chest
  3. Then lower legs back down to normal position
  4. For adding more power and intensity, keep legs straight when you lift them
  5. Do 1-3 sets with 12-16 repetitions

Note – For this workout, you need a captain’s chair which is found in most gyms. The gym captain’s chair is different than normal chair. It has a padded back and armrests with grips. Your legs hang free.

4. Scissor Kicks

Scissor Kicks
© PopSugar

Target Muscles – Abs (Lower abs, upper abs), glutes, hamstrings, and quads.

How To Do Scissor Kicks

  1. Rest down on a mat. Put your palms under your hips.
  2. Raise your head, upper back, and legs off the ground. This is the starting point.
  3. Lower your left leg towards the floor. Just before it reaches the ground, raise your left leg, and lower your right leg.
  4. Perform this exercise 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second rest before going on to the next workout

What Not To Do during Scissor Kicks – Do not do this workout fast or hold your breath while performing it.

5. Crunches

Crunches
© Google

Target Muscles – Abs (Lower and upper abs)

How To Do Crunches

  1. Rest down on a mat, flex your knees, and put your feet on the ground.
  2. Put a thumb at the back of each ear. Hold and keep the back of your head with the rest of the fingers. Raise your head off the ground. This is the starting point.
  3. Start the workout by bending up and trying to touch your knees with your head.
  4. Go back to the starting point.
  5. Make sure you inhale while turning up and exhale while moving down. Do 2 sets of 12 reps.

What Not To Do during Crunches – Try to focus on bending your abs and reaching to knees and do not tuck your chin in while performing this workout.

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6. Exercise ball crunches

Exercise ball crunches
© Fitmeup

Target Muscles – Abs (Lower and upper abs)

How To Do Exercise ball crunches

  1. Lie on the ball so your lower back is supported and feet are firmly set on the floor
  2. Put hands crossed the chest or back of the head
  3. Engage and contract abs. Also, lift your torso up and forward
  4. Keep your lower back down
  5. Try to keep the ball stable throughout each crunch
  6. Breathe out when you crunch; breathe in when you lower back down
  7. Do 1-3 sets with 12-16 repetitions

Note – This workout requires a lot of stabilization which involves more muscles. You’ll require an exercise ball.

7. Bicycle Crunches

Bicycle Crunches
© Women’s Health

Target Muscles – Abs(Upper abs, lower abs), obliques, glutes, hamstrings, and quads.

How To Do Bicycle Crunches

  1. Rest down on a mat, flex your knees, and raise your feet off the ground.
  2. Put a thumb at the back of each ear. Support the back of your head with the rest of the fingers. Raise your head off the floor. This is the starting point.
  3. Push your left leg down and stretch it straight. Together, curl up and twist to your right. Attempt to touch your left elbow with your right knee.
  4. Turn back down and take your left leg back to the flexed position.
  5. Do the corresponding with the other leg. Do 2 sets of 12 reps. Take a 10-second pause before doing the next workout.

What Not To Do – Do not rush to finish the sets, and do not tuck your chin in.

8. Turkish Get-Up

Turkish Get-Up
© Redefining Strength

Target Muscles – Shoulder, including the trapezius, rhomboids, triceps, deltoids, and biceps

How to do a Turkish get-up

  1. Holding one kettlebell by the handle grip with both hands, rest on your side in a fetal state. Turn onto your back and hold the kettlebell up toward the ceiling with both hands till the weight is stable on one loaded side. Release one of your free one arm and a free leg to a 45-degree angle with your palm facing down. Push the heel of the weighted side closer to your butt to tightly grip the ground.
  2. Pushing through the foot on the ground, punch the kettlebell up with the weighted arm and roll onto your free forearm. Don’t shrug your shoulder near your ear with the helping side. Be assured to keep your chest wide open. Arrange the elbow on the floor and raise yourself up to a seated position. Curl your front leg through to the back. To guard your knees, your bone on the back leg should be perpendicular to your bone on the front leg.
  3. Correctly align your arms: wrist over the elbow, shoulder over elbow over the wrist. Lift your torso to make your upper body straight. Turn your back knee so that your back shin is identical to your front shin. Get a hold on the floor with your back toes, then take a deep breath, and stand up.

Note – The Turkish-getup is a 200-year-old whole-body workout that includes using a kettlebell, and it’s a favorite workout of celebrity fitness coach Ramona Braganza. While it is somewhat difficult, the total-body conditioning move is severely useful for burning belly fat.

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9. Half Seated Reverse Crunch

Half Seated Reverse Crunch
© Google

Target Muscles – Abs(Lower abs, upper abs), and glutes.

How To Do Half Seated Reverse Crunch

  1. Sit on a mat, flex your knees, and put your feet flat on the ground. Rollback and strengthen your body on your elbows. This is the starting point.
  2. Raise both your legs off the floor and bring your knees almost near to your nose.
  3. Gradually, bring your legs down to the starting point. Do 3 sets of 15 reps.

What Not To Do – Do not scrunch your shoulders or bend your lower back too much.

10. Sit-ups

Sit-ups
© wikiHow

Target Muscles – Abs(Lower abs, upper abs)

How To Do Sit-ups

  1. Rest on a mat, flex your knees, and put your heels on the mat. Try to engage or contract your core and put your hands at the back of your head. Raise your head and shoulders off the floor and stare at the roof. This is the starting point.
  2. Use your core strength and power to raise your body off the ground and come to a sitting point.
  3. Go back down to the starting point gradually. Do 2 sets of 12 reps.

What Not To Do – Do not get mixed between sit-ups and crunches. You need to completely sit up and go back down to the starting point to do sit-ups. Do not bring your elbows near while performing sitting up.

11. Heel Touch

Heel Touch
© Greenide

Target Muscles – Obliques and upper abs.

How To Do Heel Touch

  1. Rest down on a mat. Keep your legs flexed, feet should be wider than shoulder-width apart, and flat. Put your hands by your side, chin up, shoulders loosened, and core engaged and contracted.
  2. Bend sideways and attempt to reach your right heel with your right hand.
  3. Bend to the other side and attempt to reach your left heel with your left hand.
  4. Do 20 of these to finish one set. Do 3 sets of 20 reps. Take a 20-second rest before moving on to the next workout.

What Not To Do – Always pay attention not to place your feet too near to your hips.

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12. Jackknife Crunch

Jackknife Crunch
© Health Love

Target Muscles – Abs(Lower abs, upper abs), glutes, hamstrings, and quads.

How To Do Jackknife Crunch

  1. Rest down on a mat. Stretch your hands over your head. This is the starting point.
  2. Holding your back and neck in the same line, raise your upper body. Together, lift both your feet off the ground.
  3. Try reaching and touching your knees with your hands.
  4. Get back to the starting point. Do 3 sets of 12 reps.

What Not To Do – Do not relax your head on the ground completely between repetitions.

13. Russian Twist

Russian Twist
© Popsugar

Target Muscles – Obliques, Abs(upper abs, lower abs), and glutes.

How To Do Russian Twist

  1. Sit on the mat, raise both your legs, have your knees flexed, and bend back a little. Connect your palms to balance your body. This is the starting point.
  2. Turn your upper body to the left and then to the right.

What Not To Do – Never try to hold your breath while doing this workout.

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14. Lying Alternate Toe Taps

Lying Alternate Toe Taps
© Total Workout Fitness

Target Muscles – Abs(Lower abs, upper abs), obliques, and glutes

How To Do Lying Alternate Toe Taps

  1. Rest on the mat and raise both your legs. Stretch your hand up, raise your head and upper back off the ground, and engage and contract your core. This is the starting point.
  2. Curl up and attempt to touch your left foot with your right hand.
  3. Curl back down to normal position. Do this step alternatively.
  4. Curl up repeatedly and attempt to touch your right foot with your left hand. Do 2 sets of 15 reps.

What Not To Do – Don’t bother if you are not able to touch your foot. Try stretching beyond the knee and as near to the foot as feasible.

15. Medicine Ball Burpees

Medicine Ball Burpees
© Ignore Limits

Target Muscles – Abs (Lower and upper abs), Obliques

How to do medicine ball burpees

  1. Being with your feet shoulder-distance width apart, take and hold a medicine ball with both hands.
  2. Stretch the ball up overhead, then throw the ball down on the floor as hard as you can, adding over and sitting your butt back as you slam. As you hinge over, bend your knees.
  3. Put your hands on the floor outside of your feet and fall back into a high plank pose. Keep your body in a straight line.
  4. Then, bounce your feet back towards the outsides of your hands so that you are squatting. Take the ball and push it overhead, stretching your body and standing tall.

Note – Fitness trainer recommends adding a medicine ball to your burpee to boost the intensity of the workout and increase your metabolism—all while developing a sleek set of six-pack abs.

16. Crossbody Mountain Climbers

Crossbody Mountain Climbers
© PopSugar UK

Target Muscles – Abs(Lower abs, upper abs), glutes, hamstrings, and quads.

How To Do Crossbody Mountain Climbers

  1. Take into a plank position. Make assured your elbows are right below your shoulders. Hold your neck, back, and hips in a straight line. Do not pike up and bend down. This is the starting point.
  2. Raise your right foot off the ground, flex your knee, and take it close to the right side of your chest.
  3. Put the right foot back to its starting point. Now, raise your left foot off the ground, flex your knee and take it close to the left side of your chest.
  4. Hurry up and do it as if you are running! Do 2 sets of 25 reps. Get a 20-second rest before doing the next workout.

What Not To Do – Do not put your palms too far apart from your body, and do not drop your neck or lower back.

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17. Burpees

Burpees
© Pinterest

Target Muscles – Full body workout that also targets your abs(lower abs, upper abs)

How To Do Burpees

  1. Stand straight with your feet shoulder-width separated.
  2. Flex your knees and put your hands on the ground. Let’s call this the “frog” position for simplicity.
  3. Jump and push both your legs back and make it into a plank or push-up position.
  4. Jump and get back to the “frog” form.
  5. Hop vertically and stretch your hands above your head.
  6. Land softly on the ground.
  7. Take into the frog position repeatedly, then go back to the plank position. Do 3 sets of 8 reps. Get a 10-second rest between the sets. Also, get a 20-second rest before going on to the next workout.

What Not To Do – Do not set unimaginable goals. Burpees are hard to do. The number of burpees you do does not value. What values is how many you do while keeping correct posture.

18. Vertical leg crunch

Vertical leg crunch
© Pinterest

Target Muscles – Lower abs, Oblique, Hamstrings

How to do Vertical leg crunch

  1. Rest down with hands back of your head
  2. Place your legs straight up with knees joined
  3. Engage abs to raise head and shoulders off the ground
  4. Get back down
  5. Keep legs stretched in the air the whole time
  6. Breathe out when you flex your abs; breath in when you lay back down
  7. Do 1-3 sets with 12-16 repetitions

Note – The vertical leg crunch is alike to a regular crunch. But it needs you to keep your legs straight, which gives the abs work harder and increases the exercise importance.

19. Plank

plank
plank

Target Muscles – Abs(Upper abs, lower abs), shoulders, biceps, and glutes.

How To Do Plank

  1. Bend down on a mat.
  2. Put your elbows on the mat.
  3. Stretch your right leg back, then your left leg.
  4. Hold your neck, back, and hips in the same line. Keep your core tight and engaged.
  5. Keep this pose for at least 30 seconds. Do 3 sets of 30-60 seconds hold.

What Not To Do – Do not put your palms far away from your shoulders. Do not drop your lower back or pike it up.

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20. Side Plank

side plank
© drshillingford

Target Muscles – Side Abs, shoulders, biceps, and glutes.

How To Do Side Plank

  1. Go into a side half-lying pose on your right. Put your left foot over the right foot and on the ground.
  2. Put your elbow right below your shoulder and your left hand on your waist.
  3. Raise your pelvis off the ground. Your back should be in line with your neck and head.
  4. To perform this a little hard, open your left hand wide.
  5. Maintain this pose for 30-60 seconds. Keep breathing.
  6. Lower your body. Get a 10-second rest, change sides, and do the identical on the other side. One set of this workout is sufficient for beginners. You may extend the time and sets as you progress.

What Not To Do – Do not drop your pelvis or side to the floor.

21. Sprawls

Sprawls
© Google

Target Muscles – Abs, shoulders, biceps, and glutes.

How to do a sprawls

  1. Standing with your feet shoulder-distance apart, squat down, and put your hands on the roof.
  2. Jump your feet back to a plank and lower your body to reach the floor. Push yourself up to a plank and then jump your feet outside of your hands into a squat.
  3. Rise back up. That’s one rep. “If you want to burn even more extra calories, add a jump within each sprawl,”

Note – The sprawl is essentially a burpee on steroids—a full-body workout that works as various muscles as possible and burns calories while developing and toning upper- and lower body, especially your abs.

“It takes the regular burpee to the next level by possessing you to touch your chest to the floor, then push-up to plank as you continue the move,”

So above were the Best Exercises to Lose Belly Fat For Men and Women. To make it more useful and quick. Here are some extra activities that you should do while performing your abs exercises to lose belly fat. Below are the best Best Exercises to Lose Belly Fat For Men and Women. You should include this in your ab workout routine as it will help you to burn more calories and helping you to get quick six packs abs.

1. Running and walking

Okay, you’re probably wondering, ‘How does running help you to lose love handles?’ Well, the fact is there’s no way to target belly fat. Your heredity gets to choose where the fat settles in your body, so the most useful thing to do is start walking.

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As you do a workout, calories are burned and your body fat percentage declines. So, workout not only helps you lose belly fat, but it also drops fat from other areas of your body parts too. Running and walking are two of the Best Exercises to Lose Belly Fat. Plus, the only thing you require is a good pair of shoes. Among the two, running burns more calories, but walking isn’t too far backward.

Running and walking can be part of your period training routine and do not skip to warm up and cool down if you use running for weight loss.

2. Elliptical trainer

Some of us no longer have the healthy and strong joints we had as youngsters. Jogging is out of the subject and walking doesn’t cut it. The great news is elliptical trainers give an intense, low impact cardio exercise. A 145-lb. a person can burn about 300 calories in half an hour on an elliptical trainer. That’s about as several calories as running burns, but without the joint wear-and-tear.

3. Bicycling

Bicycling is another excellent low impact cardio workout. Not to discuss, it’s an excellent way to go or see the country. Depending on the speed and power the normal person can burn between 250 to 500 calories throughout a 30-minute bike ride.

4. Strength Training

If you’ve been uplifting slightly heavyweights but are still looking to lose belly fat, it’s an opportunity to pick up the intensity by using more massive weights and cutting down on rest time between reps.

Just be assured that your body doesn’t suffer as you increase your weight, which can lead to permanent damage to certain muscles. If you’re a beginner to strength exercise, a 15-minute total-body exercise is an excellent way to start your day.

5. Yoga

Making your Om on won’t burn as many calories as a rough and highly run or lifting weights. But it can assist you to build muscle and increase your resistance, which is all-important for boosting your metabolism. Some of the essential calorie-burning yoga postures involve plank, chair, Chaturanga, and wheel.

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6. HIIT

While the old thought was that steady-state cardio routines were most suitable Exercises to Lose Belly Fat. We now know that short, intense, and powerful rounds of fast-paced cardio are the Best Exercises to Lose Belly Fat. Fitness trainer suggests doing intervals that interchange between exercises that work for several muscle groups.

Include this HIIT workout:

After a 10-minute warm-up, give 30 seconds performing as many reps as possible of squats, push-ups, kettlebell swings, or single-arm rows. Then, pause for 30 seconds and do another workout for another 30 seconds. Resume this for 10 rounds. Pick any of your favorite workouts—just make assured you exchange between workouts that work various muscle groups, which will improve specific muscles recover while you work others.

7. Rowing Machine

Just because you may not have entree to open water-like swimming, it doesn’t imply you can’t create this fat-blasting cardio exercise into your gym routine. Not only does doing a rowing machine get your heart rate way up, which assists you to lose calories and burn more fat, but it also serves various muscles in your legs, core, arms, shoulders, and back.

Try this 4-minute instense rowing circuit

Start with 20 seconds of rowing accompanied by 10 seconds of rest. Watch how many meters you covered at that time. Don’t get off the rowing machine or even let go of the handle when you pause. Repeat this exercise eight times, trying to defeat your distance each time. When you finished this four-minute circuit, row, note how long it takes you.

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We hope this article helped you to know about Best Exercises to Lose Belly Fat For Men and Women. You may also want to see our guide on What is crab walk exercise, and benefits of crab walking and How To Maintain Hygiene In Intimate Area.

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