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Best Workout For Belly Fat! Try These 12 Stomach Fat Loss Workout Exercises For Flat Belly!

Anvesha Chowdhury

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Anvesha Chowdhury

Anvesha Chowdhury

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Anvesha Chowdhury

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Published on : 21-Jul-2024

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Best Workout For Belly Fat! Try These 12 Stomach Fat Loss Workout Exercises For Flat Belly!

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

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12 stomach fat loss exercises to include in your workout routine are:

Exercise

Instructions

Duration & Reps

Bear Crawl
  • Begin in the tabletop position by keeping your hands, hands, shoulders and knees beneath your hips.

 

  • Keep your knees just a few inches above the ground as you flex them slightly off the ground.

 

  • Step forward with your right and left hands alternately, then your left and right hands.

 

  • Keep your back flat and a tight core the entire time.

 

  • Keep your speed constant and concentrate on deliberate motions.

 

  • As part of your exercise regimen, crawl for a predetermined distance or duration.

 

  • When you move, keep your torso still, and your head must face down.

 

  • The focus should be on keeping your back level and your core engaged.
3 rounds of 20 to 30 seconds
Deadlift
  • First, get on the floor on your hands and knees at four tabletop positions. Your hands should be directly under your shoulders.

 

  • Bend your elbows forward to maintain tension in your mid-back.

 

  • Move your knees under your hips and slightly wider than hip-width apart. They should rest on your wrist.

 

  • Lift your knees off the floor, tighten your abs, and tighten your glutes. Your back should be completely straight.

 

  • Keep your eyes on the floor and your neck in a neutral position.

 

  • Lift your left foot and right hand at the same time. Move forward as you place them on the ground.

 

  • Repeat with your right foot and left side.

 

  • Remember to protect your body and head when you move. Your focus should be holding back your rank and keeping your base busy.
3 to 5 sets of 6 to 8 reps
Cardio Row
  • Place yourself on the rowing machine and keep your feet against the ropes. Pull the lever.

 

  • Start by pushing your knees through your heels, slowly leaning your body back as you pull your muscles towards your chest, pulling your back muscles.

 

  • Reverse the above steps, bring the handle back to the front and draw again.
3 to 5 sets of 6 to 8 reps
Walking Lunge
  • Stand with your feet shoulder-width apart.

 

  • Squeeze your glutes, abs, and shoulders, and focus your gaze straight ahead.

 

  • Step forward with one leg slightly out and your heel forward.

 

  • Try not to hit your knees on the floor. Keep your chest straight, and bend your knees to form a right angle with your legs.

 

  • Engage your front hip muscles to help protect your knees.

 

  • Lift your front heel off the ground and return to the starting position.

 

  • Maintain balance by tightening your core and keeping your body stable.
3 to 5 sets of 20 to 30 seconds
Kettlebell Swings
  • Place the kettlebell between your legs, with your feet slightly wider than shoulder-width apart.

 

  • Tighten your core and lats before engaging your hips.

     
  • Pull your hips forward using the kettlebell, moving them to eye level.

 

  • But make sure your hips are below your shoulders.

 

  • A common mistake is to extend your hips forward.
5 to 6 rounds of 30 seconds on, 30 seconds off
Sprint
  • You can warm up by walking, running, or dynamic stretching for five minutes.

 

  • After slowing down, run at 80% of your maximum effort for 45 seconds, followed by a 60—to 120-second walk.
20 to 30 minutes
Medicine Ball Slam
  • Stand with your feet slightly wider than shoulder distance apart, knees bent, and hold a medicine ball with both hands.

 

  • Stand on your feet, lift the medicine ball overhead, and lift your arms above your shoulders.

 

  • Now, explosively bend your knees and hips to throw the ball directly to the ground.

 

  • Catch the bounce, start again, and begin another repetition.
4 to 5 rounds of 30 seconds on, 30 seconds off
Sit-Ups
  • Keep your feet on the floor, and lie on your back with your knees bent.

 

  • Put your hands behind your head.

 

  • Bring your upper body to your knees, then lower slowly.
8-12 reps of 3 sets
Pullup
  • Hold the barbell overhead with your hands wider than shoulder width. Hang out at the bar.

 

  • Pull your shoulders back, squeezing them together.

 

  • Consider pulling your elbows toward the floor to pull your chest toward the bar. Lift your chin.

 

  • Take your time here. Consider lowering yourself slowly rather than returning to the hanging position.
3 to 5 sets of 6 to 10 reps
Loaded Carry
  • Hold the load and grip the handlebars as tightly as possible.

 

  • Tighten your shoulders and back as much as possible.

 

  • Keep your hips aligned with your hips and back straight throughout the movement.

 

  • Take small steps to reduce the swing of the weight.

 

  • Keep the ribs in, and don't let them come out.
4 to 5 rounds of 40 seconds on, 20 seconds off
Hollow Body Hold
  • Lie down facing the ceiling with your arms extended above your head and your legs slightly lifted off the floor.

 

  • As you raise your shoulders and legs off the floor into a "hollow" position, contract your core.

 

  • Hold for 30-60 seconds.
3-4 times 
Toe Touches
  • Lie on your back with your legs facing the ceiling.

 

  • Reach your hands over your toes while lifting your shoulders off the floor.

 

  • Lower your back and repeat.
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

 

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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