Best Exercises to Lose Belly Fat
One of the most popular exercise objectives is to lose belly fat; after all, who wouldn’t desire washboard abs?
In addition to being a cosmetic objective, reducing belly fat is an excellent approach to enhance your general health because greater waist sizes have been associated with diseases including heart disease, diabetes, as well as some malignancies, according to studies (opens in new tab).
However, performing many crunches each day won’t give you the abs of your dreams, and there aren’t any particular exercises that may “target” abdominal fat. Instead, eating healthily, cutting back on your caloric intake, and boosting your calorie expenditure will help you lose weight from your midsection.
Therefore, it’s preferable to concentrate on workouts that combine cardio and strength training with core targeting rather than spending hours doing sit-ups and crunches in the gym. Uncertain about where to begin? Here are the Best exercises to lose belly fat.
1. Burpees
It will only get better from here, so let’s get these out of the way first. Burpees are a fantastic plyometric exercise that work your core, chest, shoulders, lats, triceps, and quads even if you probably detest them. Your heart rate will increase and calories will be burned as well. (Don’t like burpees? You can substitute this full-body workout for it.)
To perform a burpee:
Start by placing your feet shoulder-width apart and lowering yourself into a squat. To perform a push-up with your chest hitting the floor, start in a deep squat position, place your hands on the floor inside your feet, hop your feet back behind you, and then repeat. Jump your feet back under your chest after rising back up onto your arms in a plank position. Jump up with your arms raised and your feet spread apart from your hands. Aim for 10 repetitions.
2. Kettle Swing
The kettlebell swing is another total-body exercise that combines cardio and strength training and works most of the body’s major muscle groups. If you don’t have a kettlebell, you can use a dumbbell or a milk carton filled with water (with the cap tightly fastened on!).
How to swing a kettlebell:
Standing up straight with your feet shoulder-width apart, place the kettlebell in front of you on the floor. To take up the kettlebell and pull it back between your legs to build momentum, lean forward while hunching at the hips and knees. Drive your hips forward and visualize contracting your glutes to maintain your back straight as you swing the kettlebell forward. Keep the kettlebell from rising over your head. A rep is one. Try to complete 45 seconds of kettlebell swings for beginners, followed by a 15-second break, then three repetitions. Increase the duration to 90 seconds on and 15 seconds off if you are more advanced.
3. Tuck Jumps
Tuck leaps are another activity that really burns calories quickly. Tuck jumps are an intense, plyometric exercise that helps enhance the power of your muscles while also raising your heart rate, even if you haven’t done them since your school’s PE lessons.
Performing tuck jumps:
Starting with your feet slightly wider than shoulder-width apart, stoop down and then jump up into the air, tucking your knees as close to your chest as you can. Keep your back straight and try to make a gentle landing as you descend. Aim to complete as many as you can. 2–3 sets of 10–15 repetitions are your goal.
4. Jumping Jacks
Jumping jacks are another activity that you may not have performed regularly since high school but are actually a fantastic cardio workout that you can perform almost anyplace. Jumping jacks are a plyometric exercise that will speed up your heart rate, burn calories, and improve your stamina.
Jumping jack instructions:
Begin by standing up straight with your legs parallel and your arms at your sides. Kneel down and leap into the air. Spread your legs shoulder-width apart and raise your arms in a V-shape above your head as you jump. Return to the starting position by jumping. Aim for 10 to 20 reps, then do it twice or three times.
5. Squat Jumps
A jumping squat will work your glutes, hamstrings, quadriceps, and hips in a manner similar to a bodyweight squat, but it will also significantly increase your heart rate and aid in calorie burning. You can, of course, choose ordinary squats if you’re concerned about the stress on your knees, but perform the repetitions as quickly as you can to increase your heart rate.
Squat jump technique:
Set up in a squatting stance by placing your feet shoulder-width apart and lowering your hips. As you jump out of the squat, use your arms to help you move higher. As soon as your feet touch the floor, crouch down once more. Pretty quickly, you should feel the burn in your thighs. Aim for 10–15 repetitions.
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