Do you shy away from wearing your favourite crop tops or changing your poses while clicking your pictures? Well, a lot of us are conscious about belly fat, and it’s not simply a matter of appearance; belly fat raises your risk of heart disease, diabetes, and some types of cancer, among other health issues. Many people who want to get in better shape and look better target stomach fat loss workouts to attain their fitness objectives. Effectively reducing belly fat requires a healthy diet, cardiovascular activity, strength training, and specific abdominal exercises.
Practising a targeted stomach fat loss workout program can help you reach your goal. People can successfully lose extra fat around their midsections by concentrating on activities like crunches, planks, and leg raises that work the core muscles and encourage fat burning.
Cardiovascular exercises, such as swimming, cycling, or jogging, also increase metabolism and burn calories, which helps to reduce waist circumference. A consistent workout routine targeting stomach fat allows individuals to embark on a healthier lifestyle and a more toned physique. Let us dive into this blog to learn about 12 stomach fat loss exercises, how to lose fat from stomach exercise, and the best workout for belly fat.
Table Of Contents
1. 12 Stomach Fat Loss Workout Exercises
2. Why Stomach Fat Is Hard To Lose?
3. How To Lose Fat From Stomach Exercise?
4. What Is The Best Workout For Belly Fat?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
12 Stomach Fat Loss Workout Exercises
12 stomach fat loss exercises to include in your workout routine are:
Exercise | Instructions | Duration & Reps |
| Bear Crawl |
| 3 rounds of 20 to 30 seconds |
| Deadlift |
| 3 to 5 sets of 6 to 8 reps |
| Cardio Row |
| 3 to 5 sets of 6 to 8 reps |
| Walking Lunge |
| 3 to 5 sets of 20 to 30 seconds |
| Kettlebell Swings |
| 5 to 6 rounds of 30 seconds on, 30 seconds off |
| Sprint |
| 20 to 30 minutes |
| Medicine Ball Slam |
| 4 to 5 rounds of 30 seconds on, 30 seconds off |
| Sit-Ups |
| 8-12 reps of 3 sets |
| Pullup |
| 3 to 5 sets of 6 to 10 reps |
| Loaded Carry |
| 4 to 5 rounds of 40 seconds on, 20 seconds off |
| Hollow Body Hold |
| 3-4 times |
| Toe Touches |
| 8-12 reps of 3 sets |
Also Read: 8 Most-Effective Exercises To Lose Belly Fat And Practical Tips To Reduce Your Waist Size!
Why Stomach Fat Is Hard To Lose?
Belly fat, especially visceral fat (fat stored around the body), is difficult to lose for several reasons. First, visceral fat is metabolically active and releases fatty acids into the bloodstream, affecting insulin sensitivity and increasing the risk of metabolic disorders. This type of fat is often stubborn because it is affected by genetic predispositions and hormonal factors such as cortisol (the stress hormone).
In addition, burning fat is harder as you age since your metabolism slows down. Belly fat can result from an unhealthy lifestyle, including a sedentary lifestyle and unhealthy food. Effective weight loss requires a coordinated approach with regular exercise, healthy nutrition, stress management, and adequate sleep to solve the following problems.
How To Lose Fat From Stomach Exercise?
Losing belly fat requires cardiovascular, strength training, and abdominal exercises. Exercises like running, cycling, and swimming are intense exercises that help burn calories and reduce body fat, including belly fat. High-intensity training (HIIT) is excellent because it increases metabolism and promotes fat oxidation. Strength training increases muscle mass, which increases the body's metabolic rate and helps reduce fat over time.
Targeted abdominal exercises like planks, cycling crunches, and leg raises can strengthen and tone your muscles, improve tone, and reduce the appearance of belly fat. However, to achieve the best results, stomach fat loss exercises should be enhanced by a healthy diet that includes whole nutrients, adequate fluids, and adequate rest.
Also Read: Get Targeted 8 Exercises To Reduce Belly Fat For Female At Home!
What Is The Best Workout For Belly Fat?
The best exercises for belly fat combine cardio exercises with strength training. Exercises like HIIT, running, cycling, and swimming effectively burn calories and reduce overall fat (including belly fat). HIIT, in particular, has been praised for its ability to raise metabolism and promote fat loss even after exercise.
Multi-muscle strength training movements like bench presses, deadlifts, and squats can aid in the development of muscular growth. The metabolism of lean tissue is higher than that of fat tissue, which burns more calories at rest and helps keep fat off for more extended periods.
Planks, crunches, and twists are among the abdominal workouts that can help you decrease belly fat, strengthen and tone your muscles, and improve your posture. A healthy relationship and diet are crucial to reaching and maintaining your fitness goals.
Expert’s Advice
Losing belly fat requires patience and perseverance. Balance high intensity with low activity. Overtraining can lead to injuries and poor performance. Pay attention to your body's feelings and take a few days off when necessary. Joint exercises like yoga or stretching can help with recovery. The goal is to lose weight gradually. A weight loss goal of 400-800 grams per week is healthy and achievable.
Health Expert
Akshata Gandevikar
The Final Say
Combining cardiovascular exercise, strength training, and a balanced diet is necessary to lose belly fat. Combining various movements, being around, and being patient is the key to long-lasting results. Remember to rest and prioritise recovery to support your fitness journey. Dedication and the right approach can reduce belly fat and improve overall health.
FAQs
1. Can running burn stomach fat?
Indeed, engaging in running can help in the efficient burning of belly fat. It is a workout that burns a lot of calories and works various muscles, including the core. Engaging in regular running aids in decreasing overall body fat percentage, including visceral fat located around the abdomen. Pairing a regular running routine with a well-balanced diet can lead to notable outcomes in reducing belly fat.
2. What is the best workout for losing stomach fat?
A well-rounded exercise routine combines both cardio and strength training for optimal results. HIIT is very successful in burning calories and increasing metabolism. Integrate high-intensity interval training with core-focused exercises like planks, crunches, and leg raises to improve and sculpt the abs. Consistency and a well-balanced diet are essential for reaching and sustaining stomach fat reduction.
3. What specific foods complement tummy fat loss workout?
Even though there is no one food that specifically targets stomach fat, a well-balanced diet that includes whole grains, lean proteins, fruits, and vegetables can help with overall weight loss, including reducing fat in the abdominal area. Foods that are rich in fibre and protein aid in increasing satiety, thereby lowering total calorie consumption. Cutting out sugary beverages and processed foods can also help decrease visceral fat.
4. Mention 5 exercises to include in your stomach fat loss workout routine.
The 5 exercises to include in your stomach fat loss workout routine are:
- Plank
- Mountain Climbers
- High Knees
- Burpees
- Russian Twists
References
- https://www.menshealth.com/fitness/a19538914/lose-belly-fat-two-exercises/
- https://www.medicinenet.com/8_effective_exercises_to_burn_stomach_fat/article.htm
- https://www.puregym.com/blog/best-exercises-for-men-to-lose-belly-fat/
- https://www.healthshots.com/fitness/weight-loss/10-exercises-for-flat-belly-and-weight-loss-at-home/
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