Top 10 Easy Exercises To Reduce Belly Fat

Belly fat is caused by various factors such as poor diet, lack of exercise, bad habits, stress, and insufficient sleep. Basically, a distorted lifestyle plays a key role in the accumulation of fat in your tummy region, which can negatively affect your health and may ultimately lead to heart disease and type 2 diabetes. Even if you are not overweight, you may have visceral fat located deep within your abdomen and surrounding your organs. This is especially hazardous and can result in a variety of health concerns.

Losing this stubborn fat via simple workouts to lose belly fat is not only about aesthetics but also essential for general health and well-being. A mix of simple exercises to lose stomach fat can help burn belly fat and effectively target the muscles surrounding the abdomen. You may strengthen your core, straighten your posture, and lose weight by including these workouts in your program.

These easy workouts for belly fat offer a reasonable basis for maintaining your midsection and encouraging a healthier lifestyle, regardless of your experience level. Therefore, it is essential to lose belly fat, which can be done through proper dietary changes and regular exercise.

Read along to learn about 10 easy exercises to reduce belly fat, some easy exercises to reduce belly fat, and 3 best exercises to reduce belly fat after age 50.

1. 10 Easy Exercises To Reduce Belly Fat

2. What Are Easy Exercises To Lose Belly Fat?

3. 3 Best Exercises To Lose Belly Fat After 50

4. Expert’s Advice

5. The Final Say

6. FAQs

7. References

10 Easy Exercises To Reduce Belly Fat

The top 10 easy exercises to reduce belly fat are:

Exercise	Instructions
Flutter Kicks	Lie on your back with your legs crossed and your hands under your buttocks. Lift your right leg slightly above hip height off the ground. At the same time, raise your left leg a few centimetres above the ground. It is best when the back is entirely on the ground. Hold this position for 5-10 seconds before switching legs to complete a flutter kick. Raise your head and neck off the floor to make this exercise more challenging.
Leg raise	Lie down facing the ceiling with your legs straight. Keeping your hands at your sides, lift your legs toward the ceiling until your butt lifts off the floor. Return the legs to the ground slowly. Wait 2-3 seconds before raising the legs again.
Kettlebell Swing	Stand with your feet shoulder-width apart and both hands on a kettlebell handle. Bend your knees slightly, push your hips and shift your weight between your legs. Raise the kettlebell to chest height by standing up and contracting your glutes. At the top of the movement, lock out your elbows, brace your core, and squeeze your quadriceps and glutes.
Bhujangasana	Lie on your stomach with your legs wide apart and your arms bent overhead. Bring your feet together and place your forehead on the ground. Pull your hands back under your shoulders (palms on either side of your chest), keeping your elbows close to your body. Sit on the floor with your knees bent and feet firmly planted. Hold this position for 4-5 seconds while inhaling and exhaling, then return to the starting position.
Leg Ins And Outs	Sit on the floor with your knees bent and your feet firmly planted. Place your hand along your hip. Your buttocks and arms should support your entire body weight. Slowly stretch and pull your legs toward your chest.
V-Ups	Lie down facing the ceiling with your arms extended behind your head. Your toes should be pointed, and your feet should be kept together. Lift your upper body off the floor and keep your legs straight. Reach for your toes while maintaining stability in your core. Return to the starting position by lowering yourself.
Russian Twist	Begin by taking a high plank position, with your toes tucked in and your hands beneath your shoulders. Make sure your back is in a straight line. Bring your right knee to your chest, pause, and return to the previous position. Switch to your left leg and repeat. It should look like you are running on your knees.
Mountain Climbers	Sit on the floor and bend your knees while your feet are flat. Lean back slightly to form a V-shaped or 45-degree angle between your body and thighs. Clasp both hands before you and lift your feet slightly off the ground. Rotate your torso to the right, then back to the centre and left again, using your core muscles.
Side Plank With Leg Lift	Lie on your right side, balancing your weight on your right forearm and leg. Lifting your hips into the air will create a straight line from your shoulders to your ankles. Lift your left leg, keeping it straight without bending the knee and keeping your torso rigid. Lift the left leg (1 leg) and return it to the starting position. Try not to let your hips drop.
Reverse Crunches	Lie on your back facing the ceiling with your legs straight and arms should be on your sides. Lift your knees off the ground and bend them at chest height. Raise your pelvis to the point where your knees are close to your forehead. Keep your legs close to your chest and hold the pose briefly before lowering your pelvis to the starting position. These were several exercises that can help you lose belly fat in 2 weeks, provided you perform them regularly for 45 seconds followed by a 15-second rest.

Also Read: Don’t Hide Your Tummy Anymore! Indulge In These 10 Best Stomach Fat Loss Workout At Home

What Are Easy Exercises To Lose Belly Fat?

There are two forms of easy and effective exercises to lose belly fat:

1. Aerobic Exercises

Aerobic exercises include any activity that increases your heart rate, such as walking, dancing, running, or swimming. HIIT involves short periods of exercise interspersed with intense anaerobic exercise and is a great fat-burning exercise. Sitting exercises can effectively burn calories and increase your aerobic fitness level if you find walking or standing difficult. When followed by a consistent fitness program and healthy diet, it helps you lose belly fat and overall body fat. This will help create a calorie deficit (where you burn more calories than you consume), which promotes fat loss over time.

Additional forms of physical activity, such as yoga, pilates, strength training, and fat-burning activities like HIIT, can help reduce abdominal fat.

2. Strength Training

Your weekly exercise routine should include strength training and cardio or aerobic exercise. Strength training helps you burn more calories daily and improve your resting metabolism, while cardio and aerobic exercise specifically burn visceral fat. ICMR guidelines suggest aiming for at least 150 minutes of moderate-intensity weekly activity to reduce belly fat.

Aim to practice at a level where you are a little out of breath but can still speak in complete sentences. Take time to do warm-up exercises before your workout and cool down after your workout. If you start feeling short of breath, slow down and rest. If you are a beginner, start slowly and build up gradually. You do not need to exercise at a high intensity to burn calories.

Also Read: 5 Dynamic Functional Strength Training Exercises With Benefits And Routine!

3 Best Exercises To Lose Belly Fat After 50

Losing belly fat after 50 requires a strategic and varied exercise routine focusing on cardiovascular health and muscle strength. You may increase your metabolism, burn calories, and enhance your general health by engaging in these types of exercise:

1. Cardio Exercise

Engaging in cardiovascular exercise can significantly aid in calorie burning. While aerobic exercise alone is not as effective for overall weight and fat loss as many think, it is essential for losing belly fat. Cardio will help you lose visceral fat without losing weight. If you carry too much belly fat, you can reduce your waistline and take good care of your health by adding cardio to your daily regimen. Brisk walking, cycling and swimming are great cardiovascular exercise options.

The World Health Organization advises that you do at least 150 minutes of aerobic exercise per week to seek health benefits, and including 30 minutes of aerobic exercise daily, such as brisk walking, will help you fight the bulge.

2. Resistance Training

Strength or resistance training is a scientifically proven and popular to shed excess pounds and fight belly fat. Most people probably don't think of lifting weights as a way to lose weight, but it's a vital part of any successful weight-loss plan. Bodyweight exercises are a great alternative if you don't have any training equipment and don't want to go to the gym.

Strength training is known to be the best type of exercise for building muscle, increasing metabolic rate, and burning more calories even when resting. Some of the best exercises include push-ups, planks, leg raises, and old sit-ups.

3. High-Intensity Interval Training (HIIT)

Short bursts of high-intensity exercises combined with rest or lower-intensity activity are called high-intensity interval training (HIIT). Their popularity stems from their capacity to burn more calories faster than conventional cardio.

High-intensity interval training uses a lot of energy, raises your heart rate, and burns calories, making it an effective way to lose body fat, including belly fat. The exercise bike is ideal for HIIT exercise for most people over 50. It does not strain the joints; changing the intensity is easy and quick.

Also Read: Try These 7 Targeted High-Intensity Workouts For Weight Loss!

Expert’s Advice

There is no quick fix for getting rid of belly fat. However, you can do a few things to help the process along. Your best hope is to make conscious lifestyle adjustments and long-term commitment to improving your eating and exercise habits. To see results, you should do at least 30 to 45 minutes of simple exercise to reduce belly fat daily without overtraining or overexerting yourself.

Health Expert

Lavina Chauhan

The Final Say

The above-mentioned easy exercises to reduce belly fat can help you tone your abdomen while reducing visceral fat and increasing lean muscle mass. Losing belly fat after 50 is tricky and challenging, but it can be achieved with proper exercise, dietary habits, and lifestyle changes.

You cannot lose your belly fat overnight, but you can be assured that you will get the desired results with time and persistence. After all, your long-term goal should not just be to get rid of belly fat but to lead a healthier and happier life.

FAQs

1. Mention 5 simple exercises for belly fat.

Here are 5 simple exercises for belly fat:

Leg raises
Burpees
Reverse Crunch
Plank
Squat Jump

2. Is there an easy exercise to lose belly fat?

Aerobic exercise includes any activity that raises heart rate, like swimming, jogging, dancing, or strolling. This can also apply to housework, gardening, and playing with your children. Strength training, Pilates, and yoga are a few more exercises that can help lose belly fat.

3. How can I lose belly fat in a week?

Our experts recommend going for long-term goals instead of just one week. Losing belly fat in a week is possible, but its effects won't last long. Therefore, it is not recommended.

4. How can I lose belly fat fast?

For beginners, you can exercise to burn belly fat at home, like running, walking, mountain climbing, bicycle crunching, etc., and following healthy diet habits regularly and conscientiously will help you lose belly fat faster.

References

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Say Goodbye To Stubborn Tummy Fat: Here Are Top 10 Easy Exercises To Reduce Belly Fat!

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