Top Exercises to Reduce Belly Fat

Reduce Belly Fat(Women shows belly fat at Gym)

    Speak To Our Expert

    Please enter your contact information.

    Belly fat is one of the main culprits that can cause serious diseases such as diabetes, heart diseases, stroke and various cancers. Generally, men tend to have muffin tops than women, but large waist size is an assured sign of changing your lifestyle and start exercising. This article will explore how to reduce belly fat by exercise for a toned, chiselled torso.

    Must Read: Non-Surgical Weight Loss Treatment

    Top 5 Exercises to Reduce Belly Fat for Men & Women

    Some simple aerobic exercises reduce belly fat fast at home without significant equipment. Don’t forget to warm up for 10 minutes, take a 10-second break and then start doing these exercises. Here are the top 5 exercises to effectively reduce belly fat and get a strong core:

    • Burpees:

      While losing belly fat, spot reduction is not possible. Therefore, burpees are great to build strength and endurance while burning calories faster and facilitating overall weight loss. This exercise works on your chest, shoulders, core, triceps, quads and lats while getting your heart pumped. You can start with 10-reps and gradually go up to 25 as you build your stamina.

    • Mountain Climbers:

      In simple words, mountain climbers are like a moving plank and an un-complicated home exercise to reduce belly fat. In addition to working on overall muscles, it works on your core and eliminates stubborn fat. You also perform a mini crunch while drawing one knee into the chest. You can start with 10-rep and gradually increase it to interval-style to burn a ton of calories. Make sure to rest for 10 seconds and then repeat.

    • Kettlebell Exercises:

      The kettlebell exercises to reduce belly fat are among the most underrated yet high calorie-burning exercises of all time. The kettlebell swing is a heavy iron ball, and swinging engages fat-burning muscles such as hips, glutes and quads. This strength exercise also increases your heart rate straight away to help in the faster burning of calories. Another kettlebell exercise is the 200-year-old full-body Turkish-getup exercise. Great at blasting belly fat, you can start doing this by holding one kettlebell by the handle while lying on one side in the fetal position. It is crucial to push the kettlebell carefully up toward the ceiling and protect your knees as well while doing it. You can do 20 rounds to accelerate the calorie burn.

    • Crunches:

      If you are looking for a simple aerobic exercise to reduce belly fat fast without equipment or going to the gym — crunches are your best bet. This exercise reduces belly fat and helps achieve perfect abs. It engages your lower and upper abdominal muscles to reduce waistline and increase muscle strength. Make sure to inhale while curling up and exhale while curling in, and do not tuck your chin while doing so. You can do two sets of 15 reps each.

    • HIIT:

      An acronym for high-intensity interval training, HIIT is a scientifically-backed exercise to reduce belly and thigh fat. HIIT works to minimise harmful subcutaneous fat from the abdominal region and promote overall weight loss.

    Must Read: How To Calculate The Calorie Burn While Exercising?

    Just a 20-minute HIIT workout can target belly fat for a leaner waistline. Doing intervals like squats, lunges, planks, single-arm rows, jump rope, etc., that work on different muscle groups is more effective at losing fat from all over the body and also recover certain muscles while you work others. The intense bursts of short-paced cardio boost calorie burn and stored fat. Make sure to perform the entire circuit for 20 minutes and cool down with a 10-minute stretching routine.

    Exercises Time
    Jump rope 40 seconds, followed by 10 to 20 seconds rest
    Air squat 40 seconds, followed by 10 to 20 seconds rest
    Burpee 40 seconds, followed by 10 to 20 seconds rest
    Plank with rope 40 seconds, followed by 10 to 20 seconds rest
    Lungees 40 seconds, followed by 10 to 20 seconds rest
    Single-arm rows 40 seconds, followed by 10 to 20 seconds rest
    Plank with rope 40 seconds, followed by 10 to 20 seconds rest
    Jump rope 40 seconds, followed by 10 to 20 seconds rest
    Plank with bunny hop 40 seconds, followed by 10 to 20 seconds rest

    Lifestyle Tips to Follow to Reduce Belly Fat

    Apart from having an exercise routine to reduce belly fat, you should pay attention to your diet and adopt lifestyle habits that include:

    • Avoid fast, processed foods, sugars, refined carbs and trans fats
    • Eat more vegetables, fruits, lean protein and stay hydrated
    • Eat more soluble fibre-rich foods
    • Include more physical activities in your routine apart from cardiovascular and aerobic exercises such as dancing, yoga, taking stairs, etc.
    • Track your calorie intake to make sure that you are not overtaking your daily calorie intake.
    • Reduce your alcohol consumption.

    Belly or abdominal fat is a dangerous type of fat; to improve health, you must eliminate it. The best approach to reduce the extra belly fat is by diminishing your overall body fat through exercising and maintaining a proper diet. It is vital to remain consistent throughout your workout routine to acquire desired results and get a well-toned abdomen faster.

    For personalised weight-loss services from top-notch industry experts, visit your nearest Oliva Skin & Hair Clinic. Also, do share this article!

    Common Questions

    UPTO 50% Off on All Services
    UPTO 50% Off on All Services

    Was this article helpful?

    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the key to leading a healthy life and wellbeing is to celebrate food and bodies. At Oliva Clinics, Mrinal is the chief nutritionist. She supervises our nutritional staff and helps establish policies and procedures, and provides administrative direction. Before joining Oliva Skin & Hair clinics, she was the chief dietician with Nephroplus.

      Subscribe to Newsletter

      Expert guide to flawless skin and nourished hair from our dermatologists!

      I agree to the Terms & ConditionsI agree to the T & C