Do you ever feel conscious about your body and shy away from wearing your favourite dress? You surely deserve to feel confident and comfortable in your own skin! While stomach fat can really be a bummer when it comes to posing for photos, achieving a toned midsection doesn’t require a fancy gym membership. The truth is, your living room can be your personal fitness haven with stomach fat-burning exercises.
Many people desire to reduce belly fat, which can pose more serious health risks, such as diabetes, obesity, and heart disease. Whatever the reason, reducing belly fat is becoming a vital fitness goal. While spot reduction is difficult, with targeted stomach fat-burning exercises and a well-designed stomach fat-loss workout at home, you can definitely achieve this goal!
In this blog, prepare yourself as will explore the best stomach fat loss exercises at home along with tips to reduce belly fat fast and and how to get a flat stomach in 7 days. Scroll down to know more!
Table Of Contents
1. Best 10 Stomach Fat Loss Workouts At Home
2. How To Lose Stomach Fat At Home?
3. How Can I Get A Flat Stomach In 7 Days?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
Best 10 Stomach Fat Loss Workouts At Home
Following are the exercises for stomach fat loss at home:
1. Burpees
Burpees are a simple movement that works the whole body and requires no equipment. They can be done anywhere. One burpee works your back, arms, chest, legs and glutes, resulting in a high energy expenditure and fat loss. Do three rounds of 8 to 12 burpees. Rest 1 minute between rounds.
How to do this stomach fat loss workout at home?
- Stand with your feet shoulder-width apart.
- Squat down and place your hands on the floor. Throw your legs behind you.
- Stay in this plank position, with your chest and thighs facing the floor.
- Jump your feet back onto your hands and stand up, jumping with your arms overhead as you stand.
2. Bicycle Crunch
This ab exercise for beginners strengthens the abdominal muscles that combine trunk rotation with hip flexion and trunk flexion. For best results, do 30 repetitions on each side for four rounds, with a minute rest between rounds.
How to do this stomach fat loss workout at home?
- Lie on your back.
- Raise your legs with your lower back pressed to the floor.
- Simulate that you are pedalling a bicycle in the air.
- When your right knee is close to your stomach, reach for it with your left elbow, ensuring your hands are behind your head. Repeat with left knee and right elbow.
3. Mountain Climber
The mountain climber is a high-intensity workout that raises your heart rate, burns fat and strengthens your abs, all of which help with muscle toning. You can do this exercise for one minute, four rounds.
How to do this stomach fat loss workout at home?
- Place your hands on the ground.
- Place your weight on your toes and keep your body still and in a plank position.
- Lift one knee forward and to the opposite side (e.g. left knee under right side) and alternate legs.
4. Plank
The isometric plank position effectively reduces belly fat and tones the abdominal muscles. This is because the muscles are actively working to keep you in position.
How to do this stomach fat loss workout at home?
- Place both hands on the floor shoulder-width apart.
- Place your feet behind you on the floor, slightly apart but parallel to each other. Make sure that the weight of the body is evenly distributed on these four points.
- Keep your back straight without lifting your hips.
- Hold your body in this position for 30 seconds or as long as possible.
5. Reverse Crunch
You can strengthen the lower abdomen muscles and shape the waist using the reverse crunch. Four rounds of 30 repetitions are recommended.
How to do this stomach fat loss workout at home?
- Lie on your back and stretch your legs;
- Place your hands, palms down, on the floor next to your body;
- Bring your knees up to your chin by bending them and raising your hips off the ground.
- Extend your legs and lower them without placing your feet on the floor.
6. Sit On The Floor
Sitting on the floor aims to shape the waist, which helps define the upper abdomen. Four rounds of 30 repetitions are recommended.
How to do this stomach fat loss workout at home?
- Lie on the floor on a mat, belly up;
- Bend your knees and place them on the floor, parallel to each other
- Place your hands behind your head and lift your torso to get your chin to touch your knee.
- Keep your lower back pressed against the ground to prevent injury.
Also Read: Top 5 Exercises For Upper Abs & Tips To Strengthen | ToneOpFit
7. Crunch With Raised Legs
Crunch with raised legs intensifies the core engagement compared to a regular crunch. This targets both your upper and lower abs, helping to flatten your stomach and sculpt a more defined midsection.
How to do this stomach fat loss workout at home?
- Lie on your back on the floor.
- Lift your legs and maintain a 90-degree bend in your knees.
- Put your hands behind your head, raise your torso slightly and contract your abdominal muscles.
- When starting this exercise program, crunching with your feet propped up on a ball or chair may be better.
8. V-crunch
This exercise, borrowed from yoga, is a good step towards targeted abdominal strengthening. During this exercise, the body is in a V position, and only the gluteal muscles touch the floor.
How to do this stomach fat loss workout at home?
- Lie on your back with your hands at your sides.
- Lift your torso and legs off the ground and reach your arms forward toward your legs.
- Bring down your torso and legs back to the floor, ensuring you only tap the floor before repeating.
- You can do 3 rounds of v-crunches for 30 seconds or as many as possible. Rest 1 minute between rounds.
9. The Russian Twist
The Russian twist helps target belly fat because it works the abdominal muscles. This can be done with a medicine ball and a mid-spine twist. Perform 2 to 3 sets of 8 repetitions.
How to do this stomach fat loss workout at home?
- Bend your knees while seated on the ground.
- With your stomach drawn in and your spine straight, slant your torso back at a 45-degree angle.
- Lift your feet off the floor so your upper legs and torso form a V.
- Turn your torso to the right and hold this position for about 2 seconds. Return to the starting position.
- Turn the torso to the left, take the ball to the left side and hold this position for 2 seconds.
10. Jump Squat
Jump squats work the abdominal muscles and can help reduce belly fat. They also work the glutes, lower back, and back of the thighs. 3 to 4 sets of 12 to 15 repetitions are recommended, with one minute of rest between sets.
How to do this stomach fat loss workout at home?
- Stand with your feet shoulder-width apart.
- Slowly bring down your body by bending your knees as if you were going to sit on an invisible chair.
- Go down until your knees are at a 90-degree angle.
- Push your body up and jump. Stretch your legs well and lift your feet a few centimetres off the ground.
Also Read: 8 Most-Effective Exercises To Lose Belly Fat And Practical Tips To Reduce Your Waist Size!
How To Lose Stomach Fat At Home?
You can quickly lose stomach fat at home by following ways:
1. Include Aerobic Exercise In Your Daily Routine
You can only do with cardio training if you want to burn fat fast. Studies have found it the most effective exercise to reduce belly fat. By burning a lot of calories, your overall health will improve. Therefore, start exercising with high-intensity running, swimming or aerobic classes, but remember that frequency and duration are essential for satisfactory results.
2. Limit Refined Carbohydrates
To lose belly fat and maintain good metabolic health, one should avoid consuming refined carbohydrates. A strict low-carb diet is unnecessary but should be replaced with unprocessed carbohydrates. Eat more vegetables and whole grains instead of white bread, white rice, and soda.
3. Add Fatty Fish To Your Diet
Fatty fish such as salmon are high-quality proteins that are rich in omega-3 acids. Eating 2 to 3 servings a week can minimise your risk of heart disease and burn belly fat. Studies have revealed that omega-3 fats can reduce visceral fat around your belly.
4. Start The Day With A High-Protein Breakfast
You can start your day with Greek yoghurt, protein smoothies, scrambled egg whites, or oatmeal. After eating protein in the morning, you will feel full until lunch without hunger pangs. Proteins increase the rate of metabolism and preserve muscle mass during weight loss. Add protein such as eggs, fish, chicken, beans, or dairy products to every other meal.
5. Drink Plenty Of Water
You need to keep yourself hydrated at all times, even if you are not targeting weight loss. Drinking 4 to 5 litres of water daily is advised since this will increase your caloric expenditure. Also, drinking right before a meal lowers appetite and calorie intake. Ensure you avoid any other drinks high in sugar and calories. Drinking warm water with lemon in the morning on an empty stomach helps to jumpstart your metabolism and digestive system.
6. Reduce Your Salt Intake
Consumed salt retains water, and your belly is bloated. Ensure the nutrition label does not list high sodium levels before purchasing, as processed foods contain salt, added sugar and unhealthy fats.
7. Do Resistance Training
Resistance weight lifting or strength training is essential for maintaining and gaining muscle mass. Resistance training may also be beneficial for losing belly fat. A study conducted on overweight teenagers revealed that the most significant decrease in visceral fat was attained when strength training and aerobic exercise were combined.
How Can I Get A Flat Stomach In 7 Days?
Follow the tips below to get a flatter stomach in just seven days and proven strategies:
| Crunch Your Way To A Strong Core |
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| Feast On High-Fibre Foods |
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| Beat Bloating With Potassium-Rich Foods |
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| Lift The Weight |
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| Keep Moving |
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| Have A Sound And Restful Sleep |
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Also Read: Tone Your Body With The Ultimate 8 Best HIIT Routine For Fat Loss
Expert’s Advice
Before starting any exercise, make sure you get clearance from your doctor. It's also important to drink water between exercises, wear proper exercise clothes, and prepare the space for the activity. Get at least 30 minutes of moderate exercise daily to reduce belly fat. If you feel pain in your back or knees during these exercises, stop immediately and seek medical attention to prevent further injury.
Health Expert
Lavina Chauhan
The Final Say
Conquer those stubborn belly rolls and sculpt the toned midsection you've always dreamed of! Remember, consistency is key. By incorporating these stomach fat loss workout at home into your routine and maintaining a healthy diet, you'll be well on your way to achieving your goals!
FAQs
1. Which stomach fat loss exercise is the most effective?
Aerobic exercise, which raises heart rate and is the most efficient for losing stomach fat, includes activities like walking, dancing, jogging, and swimming. 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 reduce belly fat.
2. Mention 5 belly fat loss exercises at home.
The 5 belly fat loss exercises you can do at home are:
- Plank
- Mountain Climbers
- Flutter Kicks
- Leg Raises
- Russian Twists
3. Does exercise for stomach fat loss at home give the same results as in the gym?
Similar outcomes can be achieved when doing cardio exercises to lose weight. You don't need gym equipment to lose weight at home if you perform exercises like lunges, sprinting, jumping, and more. Stair climbing and descending can also be beneficial.
4. Can I do tummy fat loss exercise at home, or do I have to go to the gym?
Most lower ab exercises don't require any additional equipment. However, a few of the following manoeuvres do call for towels or sliders. Climbers on mountains challenge not just your core but your entire body. They raise your heart rate while you perform them because they are also a type of cardio.
References
- https://www.tomsguide.com/how-to/10-exercises-that-help-blast-away-belly-fat
- https://www.tuasaude.com/en/exercises-to-lose-belly-fat/
- https://www.thejakartapost.com/life/2019/06/03/how-to-lose-belly-fat-in-seven-days.html
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
- https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/how-to-get-a-flat-belly-in-7-days/articleshow/110938138.cms
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