Tired of stubborn belly fat? Having a toned and flat stomach is a fitness goal for many people. Although diet plays an important role, it is recommended to include proper workouts to lose belly fat at home in your routine to lose more fat and strengthen your muscles. The good news is that you don't need any expensive equipment to achieve this. With patience, you can try the best belly fat burning exercises at home and get the results you want.
To help you opt for the variety at minimal space, this blog explores the best belly fat burning exercises at home that require minimal to no equipment, highlighting targeted benefits of each exercise for belly fat at home level comfort. So, keep reading!
Table Of Contents
1. 12 Belly Fat Burning Exercises At Home
2. What Exercise Burns The Most Belly Fat At Home?
3. How To Burn Belly Fat Quickly?
4. How To Lose Belly Fat In 15 Days Naturally?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
12 Belly Fat Burning Exercises At Home
Belly fat or visceral fat is usually stored in the abdomen region. It is different from subcutaneous fat, which is found under the skin. It increases the risk of type 2 diabetes, heart disease, and metabolic syndrome. Factors that cause belly fat include malnutrition, lack of exercise, stress, genetics, and lack of sleep. So, losing belly fat requires a combination of good nutrition, regular exercise, and stress management to reduce the risk of diseases.
Let’s explore these targeted belly fat burning exercises at home that require minimal to no equipment:
1. Plank
Plank exercise for belly fat strengthens the entire core, including the abdominal muscles, transversus abdominis, and obliques. It also works on the shoulders, back, and hips, increasing stability and improving the body.
Steps To Perform This Belly Fat Burning Exercise At Home:
- With your elbows precisely behind your shoulders and your torso in a straight line from your head to your heels, begin in the push-up position.
- Hold this posture for thirty to sixty seconds while tensing your core.
- Focus on keeping your spine centred and avoid hip sag or hip elevation.
2. Bicycle Crunches
Targeting the rectus abdominis and obliques with bicycle crunches improves the tone and strength of the abdomen. Additionally, this exercise improves total core strength and improves coordination.
Steps To Perform This Belly Fat Burning Exercise At Home:
- Support your head with your hands, and lift your legs off the floor while bending them at a 90-degree angle.
- When you reach your right side, bring your elbow closer to your left knee.
- Adjust your posture and extend your left leg while bringing your elbow closer to your right knee.
- Repeat 15-20 times on each side while cycling.
3. Mountain Climbers
Mountain climbers are great ab exercise for weight loss and offer vigorous cardiovascular exercise that increases heart rate and helps burn calories. This effective workout involves the core, shoulders, and legs, enhancing strength and stamina.
Steps To Perform This Belly Fat Burning Exercise At Home:
- Start by getting into a plank position with your hands placed directly under your shoulders.
- Bring your right knee to your chest before quickly switching to your left knee while extending your right leg backwards.
- Continuously alternate legs for 30-60 seconds.
4. Russian Twists
Russian twists target the side abdominal muscles and front abdominal muscles, enhancing rotational power and steadiness. This exercise routine also improves balance and coordination, leading to a more toned and defined midsection.
Steps To Perform This Belly Fat Burning Exercise At Home:
- Sit on the floor with your knees bent and your feet not touching the floor.
- Step back a little and put your hands together.
- Twist your upper body to the right, then to the left, touching your hips to the floor as you twist.
- Repeat 20-30 times on each side while switching sides.
5. Leg Raises
Leg raises effectively target the abdominal muscles and strengthen the abs and hip flexors. This exercise also improves stability and control, helping to strengthen and define your abdominal muscles.
Steps To Perform This Belly Fat Burning Exercise At Home:
- Lie on your back with your hands under your hips and your legs extended.
- Keeping your legs straight, bring them towards the ceiling.
- Without letting your legs touch the floor, lower them, then repeat 15–20 times.
6. Flutter Kicks
Along with being an effective workout for thighs, flutter kicks also work your chest abs and hip flexors, increasing endurance and core strength. This exercise also promotes the development of limbs and coordination, aiding overall health.
Steps To Perform This Belly Fat Burning Exercise At Home:
- Lie on your back with your hands under your hips and your legs extended.
- Off the floor, kick up and down together in one movement, your legs a few inches.
- Continue for 30-60 seconds.
7. Side Plank
Side planks focus on the obliques, shoulders, and hips, enhancing side stability and core strength. This activity also improves stability and encourages proper body alignment.
Steps To Perform This Belly Fat Burning Exercise At Home:
- With your legs stacked and your elbow positioned squarely under your shoulder, lie on your side.
- Raise your hips so that your torso and feet are in a straight line.
- Hold this position for as long as possible, then switch sides and repeat for 30-60 seconds per side.
8. Burpees
Burpees are an exercise that works the whole body, improves the cardiovascular system, and helps burn more calories. This exercise also improves overall strength, agility, and endurance.
Steps To Perform This Belly Fat Burning Exercise At Home:
- Start by standing up. Lower yourself into a squatting position and place your hands on the floor.
- Move your feet back into the plank position, do a push-up, and then move your feet back into the squat position.
- Jump quickly while extending your arms above your head. Repeat 10-15 more times.
9. Jumping Jacks
Jumping jacks is a quick and effective method for improving cardiorespiratory fitness, increasing heart rate, and torching calories. This action also enhances coordination and promotes muscle engagement across the whole body.
Steps To Perform This Belly Fat Burning Exercise At Home:
- Keep your feet together and your arms at your sides.
- Leap into the air, raising your arms above your head and extending your legs shoulder-width apart.
- After a minute or two, return to the beginning position and repeat this process.
10. High Knees
Leg lifts are a highly aerobic exercise that burns calories and increases your heart rate. This exercise also works your core muscles, increases leg strength and improves overall strength and coordination.
Steps To Perform This Belly Fat Burning Exercise At Home:
- Stand with your feet hip-width apart.
- Lift your right knee as high as you can, then switch to your left knee.
- Continue alternating knees for 1-2 minutes.
11. V-Ups
V-ups target the complete core, consisting of both the upper and lower abdominal muscles. This activity also improves flexibility, coordination, and overall core strength.
Steps To Perform This Belly Fat Burning Exercise At Home:
- Recline on your back with your legs extended and arms outstretched beyond your head.
- Lift your legs and upper body simultaneously off the ground, trying to reach your toes in order to create a V shape with your body.
- Lower yourself and repeat the same motion 15-20 times.
12. Reverse Crunches
Reverse crunches effectively target the abdominal muscles and strengthen the abs and hip flexors. This exercise also helps create a toned, sculpted lower abdomen by providing better stability and control.
Steps To Perform This Belly Fat Burning Exercise At Home:
- Lie on your back with your hands under your hips and bend your legs at a 90-degree angle, lifting them off the floor.
- Lift your hips off the floor and pull your knees into your chest.
- Lower your hips and repeat 15-20 times.
Also Read: Best Workout For Belly Fat! Try These 12 Stomach Fat Loss Workout Exercises For Flat Belly!
What Exercise Burns The Most Belly Fat At Home?
High-intensity interval training (HIIT) is the most effective way to burn fat at home. HIIT involves rapid bursts of physical activity alternating with short bursts of physical activity or exercise. For example, doing high-intensity workouts such as burpees, mountain climbing, jumping jacks for 30 seconds and resting for 15-30 seconds can increase calorie burning and fat loss.
HIIT increases your heart rate, speeds up your metabolism, and burns more calories in less time than standard cardio. Moreover, it results in the "post-workout" effect, which keeps your body burning calories even after you've stopped exercising.
Adding core exercises like planks and cycling to your HIIT workouts can help tighten the muscles and fat around the stomach. Regular HIIT exercises combined with a healthy diet will definitely help you torch the stubborn belly fat.
How To Burn Belly Fat Quickly?
Burning belly fat fast requires a combination of diet, exercise, and lifestyle changes. First, reduce your calorie intake and incorporate HIIT into your workout routine, as it has the benefits of burning calories and fat quickly. Focus on core exercises like planks and cycling to sculpt your abs. It is very important to stay calm and drink plenty of water to help with metabolism and reduce bloating.
Lack of sleep can increase stress hormones, e.g., cortisol levels, which can accumulate belly fat, so make sure you are sleeping enough. Also, manage stress with techniques like yoga, meditation or deep breathing, as chronic stress can lead to belly fat. Although results vary from person to person, this combination may increase fat loss and improve overall health.
Also Read: 10 Best Fat Burning Exercises For Stomach To Tone Your Midsection!
How To Lose Belly Fat In 15 Days Naturally?
Losing belly fat in 15 days naturally involves dietary changes, exercise, and lifestyle adjustments. Here are tips that you should follow to lose belly fat fast:
Action | Inclusions | Natural Focus |
Opt for a Healthy Diet | Add veggies, seasonal fruits, whole grains, and lean proteins to your diet. | Provides your body with essential nutrients for healthy functioning and reduces cravings for unhealthy options. |
Say No to Processed Foods | Eliminate sugary drinks, refined carbohydrates, unhealthy fats, and processed snacks. | Reduces calorie intake and avoids ingredients that can contribute to fat storage. |
Exercise Regularly | Aim for at least 30 minutes of moderate-intensity exercise most days of the week. | Boosts metabolism and helps burn calories for overall fat loss, including belly fat. |
Incorporate HIIT (Optional) | Add High-Intensity Interval Training for short bursts of intense exercise followed by rest periods. | Can offer an extra calorie-burning boost, but consult a doctor if new to exercise. |
Stay Hydrated | Drink plenty of water throughout the day. | Supports digestion, reduces bloating, and keeps you feeling full. |
Prioritise Sleep | Aim for 7-8 hours of sleep each night. | Regulates hormones that influence hunger and metabolism, helping with weight management. |
Manage Stress | Practice relaxation techniques like yoga or meditation. | Chronic stress can contribute to belly fat storage. Relaxation helps regulate stress hormones. |
Also Read: Don’t Hide Your Tummy Anymore! Indulge In These 10 Best Stomach Fat Loss Workout At Home
Expert’s Advice
Having a flat stomach requires dedication and commitment. I recommend including abdominal exercises in your daily routine at least 3-4 times a week. In addition to these exercises, cardiovascular exercises such as rope jumping and burpees are also necessary to burn body fat, including abdominal muscles. This method increases calorie intake and improves heart health.
Health Expert
Akshata Gandevikar
The Final Say
There you have it! These 12 bodyweight exercises are your weapons to conquer stubborn belly fat. Remember, consistency is key. Aim for a few sessions each week and fuel your body with healthy choices. You'll be well on your way to a flatter, more toned midsection and the confidence that comes with it. So embrace the challenge, and get ready to reveal the amazing you!
FAQs
1. What are the best belly fat burning exercises at home for males?
High-intensity interval Training (HIIT), planks, crunches, leg raises, jumping jacks, and mountain climbers - all great for burning calories and targeting belly fat.
2. What are the targeted belly fat burning exercises at home for females?
Similar to men, HIIT is fantastic. Add Russian twists, bicycle crunches, side planks, and exercises that engage your core and obliques.
3. How to practice exercises to lose belly fat at home for beginners?
Start slow! Bodyweight squats, lunges, modified planks on your knees, basic crunches, and walking are excellent ways to begin building a routine.
4. What are the fast belly fat burning exercises at home?
There's no magic bullet, but HIIT delivers a powerful calorie burn in a short time. Combine exercises like jumping jacks, burpees, mountain climbers, and rest periods for maximum effect.
5. Should I rely on at home workouts to burn belly fat?
At-home workouts can be very effective for burning belly fat, but consistency is key. Consider a combination of diet and exercise for optimal results. You might also explore bodyweight exercise progressions to challenge yourself as you get fitter.
References
- https://www.webmd.com/fitness-exercise/top-exercises-belly-fat
- https://www.medicalnewstoday.com/articles/319957
- https://www.prevention.com/fitness/g20459708/best-workouts-to-target-belly-fat/
- https://www.medicinenet.com/8_effective_exercises_to_burn_stomach_fat/article.htm
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