What Exercises Burn The Most Belly Fat
Losing belly fat can be a difficult feat to achieve for many people. This is the fat stored around your waist or abdomen that can affect your health.
For example, it results in high cholesterol, high blood pressure, heart diseases, and diabetes that increase the risk of dying from these diseases.
It’s important to melt the belly fat and limit calories you take. The best way to reduce belly fat is to reduce the body fat percentage of your whole body and lose weight.
The good news is that you can easily get rid of your belly fat if you know what you’re doing. A lot of your success comes down to the type of exercises you perform.
If you desire to burn belly fat, there are a variety of exercises that can help you achieve a toned stomach.
Your goal cannot be to lose belly fat, but it’s as good a goal as any. Your primary focus should be your overall weight or BMI, not just belly fat. These simple and effective exercises will melt belly fat within a short time while helping to build your muscles.
#1 Crunches
Crunches are the most effective exercises you can do to burn stomach fat. They help in building abs while melting belly fat. Performing abdominal crunches can tone the body’s core muscles and increase flexibility.
This exercise specifically trains your abdominal muscles to help build them. The intense muscle isolation makes them best to get six-pack abs.
However, despite being a popular core move, it might not be safe for everyone as it places a lot of stress on your back and neck.
How to perform
- Start by lying flat on your back with your knees bent and your feet on the ground. Place your arms across your chest to contract your abs and inhale.
- Exhale and lift your upper body, keeping your head and neck relaxed
- Inhale and return to the starting position
- Make sure you keep a check on your breathing patterns while doing crunches.
- For safety reasons, use your core to raise your upper body to reduce the risk of injury.
- Also, move slowly and control since rapid movements won’t engage the right muscles.
#2 Vertical Leg Exercises
Leg raises can help your obliques and abs. The vertical leg crunch is a core exercise similar to the basic crunch, except the legs are perpendicular to the floor. It increases the intensity of the exercise, making it perfect for burning calories.
These crunches work muscles in your upper body and lower body, including glutes, hamstring, hip flexors, and abdominal muscles.
They can also help increase stability and strength while melting belly fat. This is one of the few variations that are still effective as a core exercise.
How to perform
- Lie down on your back with your palms placed below your hips. Bring your legs into an L position. Don’t worry if there is some bend in the knees.
- Ground the lower back into the floor by flexing the abs, then upwards the arms.
- While keeping the lower back on the ground, reach the toes by flexing the core and lifting the upper body off the ground.
- Reach until you physically can’t anymore, then slowly lower yourself back to the ground, maintaining your torso positioning.
#3 Low Plank to High Plank
This is a great plank variation that can tone your triceps and core. The low plank to high plank exercises can get the muscles in your body working.
They are great for building your body’s metabolism and strengthening your abdominal muscles and spine while working on your core.
When you are in a low or high plank, you balance weight on your arms and toes. The exercise targets a wide range of muscles. Apart from helping to burn calories, planks can help lower back pain.
How to perform
- Start in the high plank position on your hands and toes with your body in a straight line
- on all fours and move into a low plank position,
- Lower yourself down to your elbows and then back up to your hands with control
- Continue for 45 seconds, alternating between low and high for an effective workout.
- The high plank is one of the best options to burn.
#4 Dumbbell Overhead Lunge
You can lose belly fat without going to the gym by making the dumbbell overhead lunge. It entails adding a dumbbell overhead during a lunge. This is an effective and simple workout that burns the maximum calories.
Engages you are back and hip because hunched shoulders and weak glutes contribute to a bulging belly. As the load shift with every repetition, all the muscles in your torso need to work together to keep the weight directly above you.
How to perform
- Start with a pair of medium to lightweight dumbbells. Press the dumbbells overhead so your palm faces each other while taking care not to scrunch your shoulders up by your ears.
- Step forward into a lunge position, pause and bring back your back leg forward to step your feet together
- Alternate legs as you walk forward
#5 High Knees
Performing high knees is a fantastic way to burn calories and strengthen your abdominal muscles. It is a vigorous cardio workout that’s useful for burning calories in a short amount of time.
They improve cardiovascular endurance, burn calories and boosts lower-body endurance and strength.
The high knees will engage multiple muscle groups, including your core, hip flexors, leg muscles, calves, quads, and hamstrings. If you want to make this exercise more difficult, try testing your coordination with alternating punches.
How to perform
- Start by standing with your feet hip-width apart and bring your knees to your chest one leg at a time.
- Lower your right knee and lift your left knee to your chest
- Continue their movements, alternating between your legs and moving at a sprinting or running pace
#6 Burpees
If you want to lose your gut, you need to work as many muscles as possible. The Burpee does just that. These exercises involved explosive plyometric movements that would get your heart pumping.
They entail going from a push-up position to jump and the back to a push-up position to hit every muscle from head to toe.
The Burpee is great for burning calories and increasing your metabolism, thus helping to build powerful muscles. For example, the the10 fast-paced reps are as effective at revving your metabolism as a 30-second all-out sprint.
How to perform
- Stand with your feet shoulder-width apart and send your hips back as you lower your body towards the ground in a low squat.
- Place your hands right outside your feet and hop your feet back, allowing the chest to touch the floor.
- Lower your body until your palm rests on the floor about shoulder-width apart
- Kick your legs backwards until a push-up position, perform a push-up, and then quickly reverse the movements and perform a jump when you stand.
- A half burpee does not require push-ups, making it a brilliant choice for beginners to build strength and endurance.
#7 Squat Jump
This is another calorie-sizzling plyo movement and a building block for every explosive lower body movement. It torches calories, making it a perfect exercise to add to your body-fat-burning workout. Performing squat jumps require a lot of power.
They target the glutes, quads, hips, and hamstrings while increasing your heart rate. The squats are explosive movements to help improve upper and lower body strength and burn calories faster than regular squats.
The squat jumps increase your explosive power to help you take off faster and move quicker. It’s important to have healthy knees, hips, and ankles before trying this move.
How to perform
- Stand with your feet hip-width apart. Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor.
- Bend your knees and extend your arms out at shoulder height
- Put your feet down to explode off the floor and jump as high as you can use the power from your legs.
- Allow your knees to bend 45 degrees when you land, and then immediately drop back into a squat and jump again.
- Be sure to land softly and with your knees bent.
#8 Jumping Lunge
This is a fantastic lower body exercise that can strengthen your leg muscles while burning calories. It is an advanced variation of a basic walking lunge exercise that bumps up the intensity by adding a jump.
This is an excellent cardiovascular exercise that helps improve lower body strength and power.
It targets glutes, hamstrings, calves, and hip flexors. The ability to perform this exercise depends on how strictly you can keep your form and how smoothly you can transition. Since it doesn’t require any equipment, you can do it anytime and at any place.
How to perform
- Stand with your feet shoulder-width apart when your core is engaged.
- Take a big step forward with your right leg and keep your arms by your side.
- Shift your weight forward with this leg, so your heel touches the floor fast. Lower your body until the forward leg is parallel to the floor.
- Jump up, quickly switching the position of your feet while mid-air so your right leg moves back behind you and your left man comes forward. You can propel your arms into the air while you jump to help move explosively.
- Gently land back on the floor in a basic lunge position while putting the opposite leg forward.
- Repeat this movement pattern, switching legs on each jump for the desired amount of repetition
#9 Hip Thrust
This exercise delivers glute gains. It works the largest muscles in your body, known as the gluteus maximum. The exercise also works on your hamstring, quadriceps, and adductors.
Therefore, it is the best exercise to strengthen the muscles in the hip and quads.
Hip thrusts allow for a greater range of motion and potentially more weight. It should be your go-to move for stabilizing the pelvis and low bone, making it perfect for promoting glutes.
This move is also easy to learn. It is the ultimate exercise that hits almost every major muscle group.
How to perform
- Lay flat on your back and bring the soles of your feet together with knees pushed out.
- Slightly bend your knees and squat down, keeping your legs in line with your shoulders.
- Squeeze your glutes together and thrust your hips up into the air. Pause at the top.
- Slowly lower your bottom back to the floor before repeating 12-15 times
- If it’s too easy, add a dumbbell make it to more challenging
#10 Mountain Climber
A Mountain climber is a plank where you run on the spot. Think of this exercise as a moving plank. It involves performing a mini crunch when you explosively draw one knee into your chest.
The exercise works for multiple muscle groups and joints at the same time.
This is a strenuous exercise to perform because your core has to work overtime to keep your body stable and straight every time you lift a foot off the floor. You don’t require any experience or special equipment for this type of exercise.
How to perform
- Assume a push-up position with your hands below your shoulder. The body forms a straight line from your head to your heels.
- Lifting your right foot off the floor, drive your right knee towards your chest. Tap the floor with your right foot and then return to starting position.
- Alternate your legs within with each repetition
- Once you’ve conquered the basic mountain climbers, you can try different variations that adds to the challenge.
- If you are starting your fitness journey, use a slower and lower impact mountain climber to get in on the action without overdoing it.
Conclusion
Weight loss can be difficult to achieve in specific areas of the body. However, several exercises can help burn belly fat and ignite every inch of your core. They will help you lose belly fat and tone your glutes simultaneously. Burpees may be the best exercise move.
However, there is no one-size-fits-all approach to eradicating belly fat. Burning your belly fat takes more than endless crunches and situps.
It’s about creating a sustainable balance between your diet and workouts. Consider adding some non-exercise activity such as taking the stairs at work with these exercises.
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