Belly fat can be stubborn and frustrating, like a deflated swimming pool toy refusing to cooperate. About 60% of adults struggle with excess belly fat according to ICMR, and there are two main types of fat hiding in our midsections: the subcutaneous fat and the deeper layer, visceral fat. This visceral fat is the real villain – it's linked to an increased risk of heart disease, type 2 diabetes, and other chronic disorders.
The good news is belly fat can be reduced! We don't need fancy gym memberships or expensive equipment. You can target your entire body and ramp up your calorie burn with good exercises to lose belly fat at home. They'll not only help you shed that unwanted belly fat, but will also strengthen and tone your whole body.
In this blog, you will discover the best exercises to lose belly fat at home for beginners. Don’t be intimidated by the workout routine because it’s absolutely easy and safe for those who are new to it. We'll also explore a variety of effective, engaging belly fat workouts for beginners that can be done in the comfort of your living room. Let's get started on a healthier, happier you!
Table Of Contents
- 12 Exercises To Lose Belly Fat At Home For Beginners
- Which Exercise Burns The Most Belly Fat For Beginners?
- How To Lose Belly Fat At Home In 1 Week?
- Expert’s Advice
- The Final Say
- FAQs
- References
12 Exercises To Lose Belly Fat At Home For Beginners
Let’s have a look at these exercises for belly fat at home for beginners:
1. Lying Leg Raise
This exercise strengthens lower abs and hip flexors, flattening your tummy and aiding lower back support.
How can beginners do this exercise for belly fat at home?
- Lie down on the mat. Place your thumbs under your hips and palms on the floor. Lift your leg slightly off the floor, look up at the ceiling and engage your core. This is the default position.
- Raise both legs 90 degrees and slowly bring them back down.
- Just before you touch the floor, raise your legs again. Do 3 sets of 15 reps.
2. Leg In And Out
This workout for thighs targets inner and outer abductor muscles, sculpting and toning your entire leg.
How can beginners do this exercise for belly fat at home?
- Sit on the mat. Place your hands behind you, palms flat on the mat. Lift your feet off the floor and lean back a little. This is the default position.
- Pull both legs. At the same time, bring your upper body closer to your knees.
- Return to the starting position. Do 2 sets of 20 reps.
3. Scissor Kicks
Scissor kicks are stomach fat loss workout exercises that engage the core and obliques, burning belly fat and defining your midsection.
How can beginners do this exercise for belly fat at home?
- Put yourself on the mat. Put your hands beneath your hips.
- Raise your legs, head, and upper back off the ground. This is how things normally are.
- Bring your left leg down. Raise your left leg and lower your right leg just before it contacts the floor.
- To finish one set, repeat this twelve times. Perform 12 repetitions in 3 sets. After 20 seconds of rest, go to the next exercise.
4. Crunches
Crunches are the classic six-pack exercises that will reduce belly fat as well as give you sculpted six-packs!
How can beginners do this exercise for belly fat at home?
- Lie on a mat, bend your knees and place your feet on the floor.
- Place your thumb on the back of each ear. Hold the back of the head with the remaining fingers. Lift your head off the floor. This is the default position.
- Begin the movement by twisting and trying to reach your knees with your head.
- Return to the starting position.
- Make sure you inhale as you roll and exhale as you descend. Do 2 sets of 12 reps.
5. Bicycle Crunches
They work on obliques and strengthen core rotation, flattening your stomach and improving core stability.
How can beginners do this exercise for belly fat at home?
- Bend your knees while lying on the mat, then raise your feet off the ground.
- Put a thumb on the rear of every ear. Using the remaining fingers, grasp the back of the head. Raise your head above the ground. This is how things normally are.
- Lower your left leg and straighten it out. Twist and turn to the right simultaneously. Make an attempt to place your right knee on your left elbow.
- Return the left leg to its bent position by curling back down.
- Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before the next exercise.
6. Sit-Ups
This exercise for belly fat at home for beginners strengthens abs and hip flexors, improving posture and core definition.
How can beginners do this exercise for belly fat at home?
- With your heels on the mat and your knees bent, lie down on it.
- Put your hands on the back of your head and contract your core.
- Lift your head and shoulders off the floor and look up at the ceiling. This is the default position.
- Use your inner strength to lift your body off the floor and get into a sitting position.
- Slowly return down to the starting position. Do 2 sets of 12 reps.
Also Read: 10 Best Fat-Burning Exercises To Torch Calories Fast And Tone Your Full Body!
7. Heel Touch
Heel touch focuses on lower abs and obliques, targeting those hard-to-reach areas for a sculpted core.
How can beginners do this exercise for belly fat at home?
- Put yourself on the mat. Maintain a hunched posture with your feet wider than shoulder-width apart and flat. Maintain your core engaged, shoulders relaxed, chin high, and hands together.
- Try bending to the side and putting your right hand on your right heel.
- Try bending to the opposite side and putting your left hand on your left heel.
- To finish one set, perform 20 of them. Do 20 reps in 3 sets. After 20 seconds of rest, go to the next exercise.
8. Jackknife Crunch
Works upper and lower abs, providing a complete abdominal workout for a toned midsection.
How can beginners do this exercise for belly fat at home?
- Lie down on the mat. Stretch your arms above your head. This is the default position.
- Keep your back and neck in line, and lift your upper body using core strength. Lift both legs off the floor at the same time.
- Try to touch your knees with your hands.
- Return to the starting position. Do 3 sets of 12 reps.
9. Russian Twist
This targets obliques and strengthens core rotation, defining your waistline and improving core stability.
How can beginners do this exercise for belly fat at home?
- Sit on the mat, lift both legs, bend your knees and lean back a little. Bring your palms together to balance your body. This is the default position.
- Turn your upper body to the left and then to the right.
- For best results, you can do 3 sets of 12 reps.
10. Alternate Toe Taps
Engages the core and improves coordination, burning belly fat and challenging your balance.
How can beginners do this exercise for belly fat at home?
- Lie on the mat and raise both legs at a 90-degree angle. Reach your arm up, lifting your head and upper back off the floor and engaging your core. This is the default position.
- Curl up and try to touch your left leg with your right hand.
- Turn back down.
- Curl up again and try to touch your right leg with your left hand. Do 2 sets of 15 reps.
11. Plank
Plank strengthens the core, shoulders, and back, building a strong foundation for your entire body.
How can beginners do this exercise for belly fat at home?
- Kneel on the mat and bend at the knees.
- Put your forearms on the mat.
- Step back with your right leg first, then your left.
- Ensure that your hips, back, and neck are all in alignment. Maintain core engagement.
- For at least thirty seconds, maintain this position. Hold for 30 to 60 seconds three times.
12. Side Plank
Lastly, the side plank strengthens obliques and improves core stability, sculpting your sides and defining your waistline.
How can beginners do this exercise for belly fat at home?
- Get into a semi-lying position on your right side. Place your left foot over your right foot and onto the floor.
- Place your elbow directly under your shoulder and your left hand on your waist.
- Lift the pan off the floor. Your back should be in line with your neck and head.
- To make it a little difficult, open your left hand wide.
- Hold this pose for 30-60 seconds. Breathe.
- Lower your body down. Pause for 10 seconds, switch sides and do the same on the other side. For beginners, one series of this exercise is enough. You can increase the time and sets as you progress.
Also Read: 4-Week Cutting Workout Plan With 6 Best Exercises | ToneOpFit
Which Exercise Burns The Most Belly Fat For Beginners?
There are many exercises, but not all are created equal when it comes to getting rid of belly fat. Here are some belly fat exercises for beginners that you can try to help slim your waistline:
1. Aerobic or Cardio Exercise
Your first step to burning visceral fat is to include at least 30 minutes of aerobic exercise or cardio in your daily routine. Studies show that aerobic exercise for belly fat helps reduce belly fat and liver fat. Some great cardio-aerobic exercises for belly fat include:
- Walking
- Running
- Cycling
- Rowing
- Swimming
Also Read: 10 Targeted HIIT Cardio Exercises For A Time-Efficient Full-Body Workout!
2. HIIT or Interval Training
Exercise regimens that incorporate short bursts of intensive exercise interspersed with lower-intensity motions and rest periods are known as high-intensity interval training (HIIT) and interval training. Research shows that HIIT workouts for belly fat help control weight and improve your overall fitness.
In a HIIT regimen, you perform an intense exercise for 30 seconds, followed by a 30-second rest period before going on to the next exercise. For optimal effect, repeat the process multiple times. You can try these HIIT exercises:
- Jumping jacks
- Burpees
- Pushups
- Jump squats
- High knees
3. Weight and Resistance Training
Strength training is also an important part of burning belly fat. Because muscle burns more calories than fat when the body is at rest, more muscle tone can help you burn more fat. Researchers have also found that strength training, which includes strength training, can increase lean body mass while reducing fat and can also increase metabolism. Some belly fat strengthening exercises you should include in your routine:
- Bicep curls
- Lunges
- Squats
- Tricep kicks
4. Abdominal Exercises
Since belly fat clings to the waistline and abdominal area, abdominal exercises can help combat it. They are a great way to get some exercise and can help flatten and tone your tummy. Any age group can benefit greatly from these workouts. Here are some at-home ab workouts to help reduce belly fat:
- 60-second planks
- Bicycle crunches
- Abdominal crunches
- Leg lifts
How To Lose Belly Fat At Home In 1 Week?
Belly fat can actually be dangerous to your health, and for most people, figuring out how to get rid of belly fat is very hard and requires dedication throughout the weight loss journey.
How much belly fat you lose and how quickly depends on several factors, including age, physical condition, blood pressure, and starting body fat mass. Here are some tips that will help you lose belly fat in a short period of time:
1. Try HIIT Workouts
Burning belly fat and increasing your metabolism can be achieved quickly and easily by exercising at a higher intensity for shorter periods of time, interspersed with brief rest periods. Short interval training (HIIT) burns the same number of calories as lengthy endurance training in half the time. You can try incorporating 3-4 HIIT workouts into your workout routine this week to help you burn belly fat.
2. Avoid Added Sugars
High sugar intake is linked to many health conditions, such as obesity, tooth decay, high blood sugar, diabetes and belly fat! If you want to blast belly fat, it's time to ditch the added sugar. This means taking hands off from your favourite soft drink, packaged chips, cakes, biscuits and other processed foods.
3. Eat Foods Rich In Fibre
Eating fibre helps keep your bowels healthy and helps you stay regular. Similar to probiotics, fibre has anti-bloating properties. Fibre has been shown in studies to aid in the reduction of abdominal fat.
It's crucial to keep in mind that not all fibres are made equal when thinking about this. Reduced abdominal fat can be especially beneficial when soluble fibre is used. Barley, oat bran, nuts, seeds, beans, lentils, peas, and many fruits and vegetables also contain it.
Eating a lot of plant-based foods, including fruits and vegetables, is the greatest method to increase your intake of fibre. Other excellent options are whole oats and legumes.
4. Clean Up Your Diet...Completely
The good news is that a lot of the foods you choose to consume have an impact on your stomach region. For example, you can choose to eat foods that support rather than inhibit bloating and inflammation.
5. Do Aerobic Sessions
Due to their high intensity, aerobic courses such as Zumba, Step Class, and Combat are also excellent choices for reducing abdominal fat. In addition, aerobic classes are usually done in groups, which is good because the participants encourage each other to do the activity correctly.
Also Read: You Lose Weight Fast Without Exercise Naturally | ToneOpFit
Expert’s Advice
Consistency is the key to keeping belly fat at bay. Adhering to regular exercise and maintaining a balanced diet are two essential aspects to keep in mind when losing belly fat. It is important to get at least 30 minutes of moderate exercise a day, but do not overdo it or overexert yourself. Talk to your doctor if you have questions about how else your exercise can benefit your health.
Health Expert
Lavina Chauhan
The Final Say
Accumulation of belly fat can become a common phenomenon due to a sedentary lifestyle and poor eating habits. Although it is easier to see changes in other parts of the body when you exercise regularly, losing belly fat can seem a bit difficult.
Push-ups, scissor kicks, Russian twists, and burpees are common exercise routines that help reduce belly fat, tone the muscles, strengthen the core muscles, and reduce the waistline. Supplementing them with healthy eating habits and an active lifestyle can bring visible changes over time.
FAQs
1. What are the best exercises for beginners to reduce belly fat for males at home?
Beginner males can reduce belly fat at home by doing these exercises:
- Jumping jacks
- Plank
- Bicycle crunches
- Mountain climbers
2. Which exercises to lose belly fat at home are most suitable for beginner females?
Beginner females can effectively lose belly fat at home with low-impact exercises:
- Leg raises
- Russian twists
- Flutter kicks
- Bridge
3. Can beginner males lose belly fat at home with specific exercises?
Yes, beginner males can lose belly fat at home with specific exercises that target the abdominal area and enhance calorie burn. Key exercises include:
- High knees
- Reverse crunches
- Burpees
- Side planks
4. What exercises can females do at home to reduce belly fat efficiently post-partum?
Exercise for belly fat for females who are post-partum at home includes:
- Pelvic tilts
- Modified push-ups
- Bird-dog
- Seated marches
5. How can I get a flat stomach in 2 days?
Getting a flat tummy in two days is not feasible. It takes consistent work to lose fat. Getting some exercise can help reduce bloating. Additionally, abstain from alcohol, tobacco, and other bad habits. Take a walk after meals and continue your usual exercise regimen.
References
- https://www.webmd.com/fitness-exercise/what-to-know-heart-rate-fat-burning-cardio
- https://www.tuasaude.com/en/lose-belly-fat-in-1-week/
- https://www.wikihow.com/Lose-Belly-Fat-in-a-Week
- https://www.healthymummy.com/five-ways-lose-tummy-fat-one-week/
- https://thesilhouetteclinic.com/best-exercises-to-lose-belly-fat/
- https://www.stylecraze.com/articles/exercises-to-lose-belly-fat/
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