If you want to burn belly fat lose abdominal weight, you will need plenty of discipline and resilience. Many people start repetitive exercises only to quit before the results show.
There are many exercises that one can do to cut belly fat. Whether it is walking, crunches, lifting weights, or others, you will see the results you desire.
Here are 11 effective exercises to burn belly fat fast
Crunches are some of the most effective exercises when it comes to burning belly fat. To perform this exercise, you require lying down on the floor on a mat. Lie on your back and bend your knees while ensuring our feet are on the floor.
You can also position yourself by lifting your legs off the ground at an angle of 90-degrees. Then raise your hands and put them behind your head or cross them on your chest. Take a deep breath and lift your upper torso off the ground before exhaling.
Breath in again as you go back to the floor, and breathe out as you go up. Do ten crunches if you are a beginner, and do two-three sets. Some variations of this exercise include butterfly crunch, dumbbell crossover punch, and shoulder press and side crunch.
While doing crunches, ensure you raise your back a few inches off the floor as opposed to doing the full sit-up. Hence, you will avoid hurting your back. You will also feel more pressure on the muscles of the abdomen when you take this position.
Additionally, avoid jerking your head forward while performing crunches to prevent yourself from putting pressure on your neck and resulting in pain. Just place your hands behind your head and do the workout.
2. Rolling Plank Exercise
The rolling plan workout trains the muscles around the lower back, hip, and abdomen. Do the exercise by positioning yourself on the ground with your tummy on the floor while the elbows and knees are resting on the floor. Maintain a neck that is aligned with your spine and look in front.
Now lift your knees as you support your lower limbs on the toes. Then contract the knees and maintain normal breathing. Maintain the plank posture for half a minute.
Then lie sideways on the floor while you support your body on your right leg and right elbow. The left leg needs to be above the right one while the knees remain together, and the elbow must be perpendicular to your shoulder. Keep the knees straight while your hips remain off the ground.
Hold the posture for half a minute or one to two minutes if you are experienced. Do the same on the other side.
While you are on the position, you can lift the top leg in the air and return it down. This makes the workout more effective. In addition to burning belly fat, it works on your hips and thighs.
Some variations of this workout include reverse plank, knee plank, and rocking plank. Plank is a strenuous workout, and you could end up holding your breath during the process. Avoid this as it might cause dizziness or nausea.
3. The Stomach Vacuum
Stomach vacuum workouts are low impact activities that put a lot of focus on breathing as opposed to boosting the heart rate. Despite their low impact, they are effective and burn belly fat fast.
The exercise resembles a cat stretch pose. To do it, get on the floor on your fours while you support your body on your knees and hands. Breathe in deeply and make your abdomen loose. Then as you breathe out, tighten the muscles of your abdomen.
Hold the position for half a minute and do two to three repetitions. You can also do another form of stomach vacuum called elevators.
Sit on a chair and imagine that your tummy is an elevator that is going up. Then breathe in deeply through the nose and imagine you are on the first floor. Now breathe out through your mouth and at the same time push your tummy towards the spine as you imagine going to the fifth floor.
Exhale fast five more times as you squeeze your abdominal muscles every time you breathe out. Do five repetitions.
You can also do standing pelvic tilts, which is another type of stomach vacuum workout. Stand with your legs apart for the width of your hips and knees bent slightly.
Breathe deeply via your nose and push your stomach inwards towards the spine and simultaneously roll your hips towards the front. Perform up to six sets.
The variations of this exercise include functional stomach vacuum and seated stomach vacuum. In case you have a lung or heart condition, it is good to avoid this workout. Additionally, the exercise must be done on an empty tummy to avoid getting indigestion.
4. Lunge Twist
Lunge twist workout is ideal for beginners who want to burn belly fat quickly. Stand with your legs apart for the width of your hips while you keep the knees bent a bit. Lift your hands in front as you align them with the shoulders and keep them parallel to the floor.
Take a massive step forward with your left leg, and sit down in the air so that there is a 90-degree angle between your knees and the floor. The right leg needs to be placed backward and supported by the toe. Make sure the spine remains straight and is not bent forward.
Now twist the upper torso to the left and then to the right. Do 15 repetitions before lunging forward with the right leg.
5. Vertical Leg Crunch
To burn belly fat with this workout, lie flat on the ground or a mat while you extend your legs upwards towards the sky. Ensure one knee crosses over the other. After positioning your body perfectly, lift your upper torso as you would have done with crunches.
Do the crunches by inhaling and lifting your upper body from the ground towards the pelvis. Now exhale gradually and inhale again as you take your upper body to the floor. Then exhale again as you go up.
Perform 12-15 reps as well as three sets. Begin by performing a few reps of this workout since it can cause feelings of soreness if overdone for the first time.
6. Bicycle Workout
If you want to burn belly fat with a bicycle workout, lie on the ground with your hands either behind your head or by your sides. Lift the lower limbs off the floor and have your knees bent. Bring the left knee near the chest while the right leg is straightened away.
Now bring the right knee near the chest and take the left leg away. Keep repeating the workout as if paddling a bicycle.
7. High-Intensity Interval Training
Intensity is essential to maximize the benefits of working out. High-Intensity Interval Training (HIIT) involves exercising in short intervals with maximum effort followed by prolonged recovery time. The key to HIIT is how much effort you put during the intense intervals.
It helps the fat-burning potential of your body to shoot up, and the belly fat burns away. High-intensity workout boosts the release of growth hormones that mobilize the use of fat as fuel. Hence, your 20-minute high-intensity exercise can burn more calories than a long, easy run around the neighborhood.
Research shows that HIIT forces the body muscles to work harder, perform better, and burn more fuel. It is a smart way to aid you in shedding excess weight.
Swimming exercises cut belly fat, trim inches, and aid you in getting healthier, fitter, and stronger than before. Swimming vigorously can assist you in burning up to 500-700 calories every hour.
Whether it is freestyle or breaststroke, swimming workouts are very effective for toning and losing weight. Swimming engages all your major groups of muscles including back muscles, abdominal muscles, glutes, hips, legs, and arms. While it can be your only form of fitness, it can also complement other forms of exercises, such as running and walking.
9. Masala Bhangra
This form of exercise removes the monotony of working out. It is a fun dance form that blends ancient Bhangra moves with dynamic Bollywood beats. You can burn up to 500 calories per class, and various modifications are available depending on the participant’s comfort level.
Since your arms are heavily involved in the dancing, your shoulders’ rotator cuff muscles will get stronger. The upper body movement will help to sculpt the back, tone the arms, and shape the shoulders.
A 30-minute walk can help you lose up to 150 calories. Even when you want to lose a significant amount of tummy weight, walking can help. The exercise is low intensity and easy to do.
If you are starting, you can begin by walking for at least 20 minutes for three days per week. Slowly increase the duration and frequency of the walks until you reach 30-60 minutes every day for six times per week.
11. Strength Training
It is a misbelief that weights are only used to bulk people using them. They also aid in losing weight and increasing your metabolism.
The best way to lose weight is to build muscles. An excellent workout is to do circuit training where you move quickly from one exercise to the next while using weights. You will lose 30 percent more calories than the usual weight workout.
These exercises need you to do them precisely by focusing on the core muscles. If you are determined and focused, you will burn belly fat in no time.
Also, keep in mind that diet is crucial to eliminating belly fat. Make sure to avoid carbohydrates and sugars while consuming plenty of proteins, fiber, and water