Exercise for belly fat at home 

Top Exercises for Belly Fat

 Written By Legends Techy

 As people get older, it’s common to see an increase of belly fat build up along the waistline. This is usually because muscle mass decreases with age as fat increases.

With ab workouts that go beyond the standard crunch, you can tone and strengthen the muscles in your stomach. (Image courtesy of E+/Getty Images))

 

There are some health risks linked to excess belly fat, including:

• High blood pressure
• High cholesterol
• Type 2 diabetes
• Breathing problems
• Heart disease

Because of these risks, it’s a good idea to try to control your belly fat. There are three types of belly fat: subcutaneous, intramuscular, and visceral. Subcutaneous fat is the layer of fat just under your skin. Intramuscular fat is found in your muscle fibers. Visceral fat is deep inside your belly and is the type that sits between your organs. Even if you have a normal weight and body mass index (BMI), too much visceral belly fat can still lead to a variety of health problems. 

Workouts to Reduce Belly Fat

There are various exercises available, but not all of them are equally effective at getting rid of belly fat. But both academics and medical professionals concur that including physical activity in your regular routine is a terrific approach to lose abdominal fat. Here are some belly fat-reducing workouts you might try to reduce your waistline.) 

Aerobic or Cardio Exercise

Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat.

Some great cardio of aerobic exercises for belly fat include:

• Walking, especially at a quick pace
• Running
• Biking
• Rowing
• Swimming
• Cycling
• Group fitness classes  

When choosing a cardio activity, make sure it’s something that you enjoy doing. This way, you’re more motivated and will look forward to your exercise routine.

Interval training, or HIIT

activity regimens such as high-intensity interval training (HIIT) and interval training combine brief bursts of intensive activity with lower-intensity movements and rest intervals. According to research, HIIT activities for belly fat will help you lose weight and get in better physical shape overall.

These routines don't take a lot of time but still get your heart pumping and work your entire body. Each routine has a selection of activities that include the following movements:

• Pushing
• Pulling
• Squatting
• Deadlifting
• Loaded carries

Typically, a HIIT routine uses 30 seconds of intense activity, with 30 seconds of rest right after, before moving on to the next activity. The sequence can be repeated a few times to get the maximum benefit.

Some HIIT exercises that people of all fitness levels and ages can try are:

• Jumping jacks
• Burpees
• Pushups
• Jump squats
• High knees

To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times.

Weight and Resistance Training

Weight training is also an important part of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat. Researchers have also found that resistance training, which includes weight training, can increase lean weight while decreasing fat, and it can boost metabolism at the same time.

Include the following weightlifting workouts in your program to reduce abdominal fat:

    Bench presses
    Lunging and squatting
    Twists of the triceps

You can perform 12 repetitions of these exercises using lighter weights, ranging from 5 to 8 pounds. Use of heavier weights, fewer repetitions, and rest intervals between sets is an alternative.
Exercises for the Abdomen

Exercises for the abdominal region can help reduce belly fat because it adheres to the waistline and stomach area. They can give you a fantastic source of exercise while also helping to tone and flatten your stomach.

Any age group will benefit greatly from these workouts. You can attempt some at-home abdominal workouts for belly fat by:

• 60-second planks
• Bicycle crunches
• Abdominal crunches
• Leg lifts

Lower Ab Workouts

The goal of these exercises is to target key parts of the lower abs and strengthen them to improve posture, stability, and balance in daily activity.

You can do most exercises to help lower abs without extra equipment. But some of the moves listed below do require sliders or towels.

1. Mountain Climbers

 

Both your core and the rest of your body are used by mountain climbers. They are also a type of cardio, so when you perform them, your heart rate will rise.

Put yourself in a plank position to begin. To do this, raise your body off the ground using only your arms (imagine doing a pushup while in the "up" posture). Keep your pelvis slightly tucked in and your body straight. Both of your hands should be on the ground with your arms at shoulder-width apart. Your feet should be placed together, legs extended behind you.

Put your right leg in this position, then slowly bring it to your chest and back. Next, bring your left knee all the way to your chest and back. This is one rep of the phrase. 

Increase your pace and move quickly to exercise the rectus abdominis – a pair of muscles that run down your belly and form the bulk of the abdominal muscles.

You should repeat this exercise several times for the best results. Professionals recommend 15 to 20 reps on each side for beginners.

2. Lying Leg Raises

This exercise strengthens your lower abs but doesn’t require you to hold yourself up while you do so. Instead, lie on your back with legs extended, feet together. Rest the palms of your hands on either side of your body.

Raise your legs up together slowly. Be sure they're perpendicular (at a right angle) to the floor for better results. Hold for 1 or 2 seconds before bringing both legs back down to the floor. Do this for 10 to 15 reps or more for best results.

If you want to make the exercise work better, don’t let your feet touch the ground. Also, be sure not to arch your back – it can lead to back problems if you do. If you have a bad back, consider talking to your doctor before starting this exercise.

 

3. Crunches

 

Crunches are frequently pictured when people think of lower ab exercises. Your upper and lower abs are both worked out during these low-impact exercises. They probably won't aid in your weight loss because they don't lead you to burn many calories. But if you want to build up your abs, they're a wonderful place to start.

Laying on your back with your knees bent and your feet flat on the ground is the starting position for a normal crunch.

Tuck your arms behind your head while lifting your shoulders gradually off the floor. As you push yourself up, bend your upper body toward your knees while contracting your abs. Then descend to the ground once more. A rep is one.

Try to do 12 to 20 reps in a row. If it’s easy, continue. If it’s too difficult, start with fewer reps. If you’re feeling serious pain, stop. If pain continues for hours or days, talk to a doctor.

Other types of crunch exercises that are ideal for your lower abs include:

• Reverse crunch
• Bicycle crunch
• Runner’s crunch
• Bird dog crunch

4. Scissor Kicks 

 

The laying leg raise workout and this exercise are comparable. However, you lift one leg at a time as opposed to both at once.

Start by lying on your back with your feet together and both of your legs outstretched. For support, place your palms down on either side of your body or beneath your buttocks. Your head and shoulder blades should be raised off the ground. Next, raise your legs off the floor.

With your legs raised, alternate lifting and lowering them one at a time. After you lower your feet, make sure they are about 6 inches off the ground.

The exercise can be done as many times as you choose.

5. Knee Tucks (With Sliders or Exercise Ball)

For this exercise, you’ll need towels or sliders. Assume a plank position and place both of your feet on the towels or sliders.

Pull both knees to your chest and gradually move back to the starting position. Do this as many times as possible, or at least 10 times if you’re a beginner.

 

Avoid leaning your upper body forward too much or hunching your shoulders – this can lead to problems if done too much. 

If you want more of a challenge, you can use an exercise ball. Instead of placing your legs on sliders or towels, balance your legs on top of the ball. Draw both knees toward your chest and return to the starting point.

6. Toe Touches

The toe touch is a great lower ab exercise for people who feel comfortable with beginner workouts and want more of a challenge. It uses parts of different lower ab exercises listed here as well, making it easy to transition into other lower ab exercises after completing this one.

Start by lying on your back on the floor, exercise mat, or towel. Your knees should be bent and your feet planted firmly on the ground. Rest your arms at your sides.

 Your abdominal muscles should be tight. Throughout the entire workout, try to maintain them in this position. Next, straighten your legs so they are parallel to your body and lift them off the ground. Away from your body, flex your toes.

Then raise your shoulders and head off the ground as you raise your hands toward your toes. Return your upper body and hands to the ground. One rep equals this.

Keep your legs parallel to the floor and your abs taut during this process, which you should repeat numerous times.

Staying Safe

While it’s important to get at least 30 minutes of moderate exercise a day, you don’t want to overtrain and push yourself too hard. Sometimes when you overtrain, your body can produce too much cortisol. This is a stress hormone that is linked to belly fat, so overtraining may actually make it harder to burn off belly fat. 

It’s important to remember to take new exercises slowly. If you feel sharp or prolonged pain, talk to your doctor or another health care professional, such as a physical therapist. Just keep in mind the recommendations for moderate regular exercise, and talk with your doctor if you have questions about how else your exercise routine can benefit your health.