Best Exercises For Reducing Belly Fat At Home And Expert Tips

Getting rid of the stubborn fat in your belly region is not easy. This complex process involves the right combination of diet and physical activity. You must do certain exercises to reduce belly fat. The AARP warns that people with belly fat are at a higher risk of heart disease, diabetes, stroke, and certain cancers (1). Combat abdominal fat by exercising and changing your lifestyle. This article tells you what to do to reduce and manage belly fat effectively. Take a look!

16 Best Exercises To Lose Belly Fat

That pesky belly fat can be a real health problem in addition to being a fashion woe. It increases susceptibility to cardiovascular diseases, type 2 diabetes, and certain malignancies. But don’t worry, you can fight back! The key is to combine exercise and a healthy diet. By making smart choices and staying active, you can shed those unwanted pounds and improve your overall health.

There are many belly fat exercises you can do to shed that stubborn weight. Some of them require you to venture outside or head to the gym, while some can be performed in the comfort of your home. If you are wondering how to get rid of a belly pooch specifically, incorporating high-intensity interval training (HIIT) and cardio exercises like running and cycling into your routine can be particularly effective.

Certified Personal Trainer TJ Mentus says, “Cardio and aerobic exercise are great for improving your overall health — especially heart health — and burn calories both during and after the workout. So it is good for weight loss overall. But I would also say whether they help lose belly fat specifically depends on a person’s genetic predisposition to hold fat in certain places. No activity can guarantee that belly fat would be the first to go or the main area of weight loss.” Thus, if you’re wondering how to lose belly fat with exercise, add an appropriate combination of strength training and cardio to your fitness routine, but manage your expectation accordingly.

Exercise and diet affect each of our bodies differently. Besides our body type and metabolism, several other factors might be at play. For instance, our body’s circadian rhythm! The results from a study that aimed to show how the timing of exercise sessions impacts weight loss across a 10-month period found that there is a significant difference between training in the morning than in the afternoon or at night time. Check out the following graph.

The Gradual Effects Of Exercising On Body Weight Across 10 Months

Some of the best exercises to lose belly fat include bodyweight workouts like push-ups and squats, as well as using resistance bands or weights. Although these exercises can play a major role, it’s crucial to pay attention to other aspects of your life for the best outcomes. While there’s no one sustainable answer to how to lose belly fat fast, a rigorous exercise regime and a healthy diet can surely help.

*Warm up for 10 minutes before starting these belly fat reducing exercises. After your muscles are warmed up, take a 10-second break and start with the following exercises:

1. Lying Leg Raises

Some of the best flat abs exercises to reduce belly fat include the bicycle crunch, Russian twist, and leg raises.

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Lie down on a mat. Place your thumbs under your hips, palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
2. Raise both your legs to 90 degrees and slowly bring them back down.
3. Right before touching the floor, raise your legs again. Do 3 sets of 15 reps.

What Not To Do – Do not place your feet completely on the floor or push your hips up with your hands to lift your legs.

2. Leg In And Out

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Sit on a mat. Place your hands behind you, with the palms flat on the mat. Lift your legs off the floor and lean back a little. This is the starting position.
2. Tuck both your legs in. Simultaneously, bring your upper body close to your knees.
3. Go back to the starting position. Do 2 sets of 20 reps.

What Not To Do – Do not place your hands too wide apart at the back.

3. Scissor Kicks

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Lie down on a mat. Place your palms under your hips.
2. Lift your head, upper back, and legs off the floor. This is the starting position.
3. Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
4. Do this 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise

What Not To Do – Do not do this exercise quickly or hold your breath while doing it.

4. Crunches

Crunches are the perfect answer to the question, what exercise burns the most belly fat for females.

Target –Lower and upper abs.

How To Do

1. Lie down on a mat, flex your knees, and place your feet on the floor.
2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
3. Initiate the movement by curling up and trying to reach your knees with your head.
4. Go back to the starting position.
5. Make sure you inhale while curling up and exhale while going down. Do 2 sets of 12 reps.

What Not To Do – Do not tuck your chin in.

Crunches can put stress on the spine and lead to back pain. These exercises may also cause neck and back strain.

5. Bicycle Crunches

Target – Rectus abdominisⁱ  The ‘abs muscle’ or the six-pack that helps the body between the ribcage and the pelvis move. , obliques, glutes, hamstrings, and quads.

How To Do

1. Lie down on a mat, flex your knees, and lift your feet off the floor.
2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
3. Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
4. Curl back down and bring your left leg back to the flexed position.
5. Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise.

What Not To Do – Do not hasten to complete the sets, and do not tuck your chin in.

6. Half Seated Reverse Crunch

Target – Lower abs, upper abs, and glutes.

How To Do

1. Sit on a mat, flex your knees, and place your feet flat on the floor. Lean back and support your body on your elbows. This is the starting position.
2. Lift both your legs off the floor and bring your knees almost close to your nose.
3. Slowly, bring your legs down to the starting position. Do 3 sets of 15 reps.

What Not To Do – Do not scrunch your shoulders or curve your lower back too much.

7. Sit-ups

Target – Rectus abdominis

How To Do

1. Lie on a mat, flex your knees, and place your heels on the mat. Engage your core and place your hands at the back of your head. Lift your head and shoulders off the floor and look at the ceiling. This is the starting position.
2. Use your core strength to lift your body off the floor and come to a sitting position.
3. Go back down to the starting position slowly. Do 2 sets of 12 reps.

What Not To Do – Do not get confused between sit-ups and crunches. You need to literally sit up and go back down to the starting position to do sit-ups. Do not bring your elbows close while sitting up.

Sit-ups can put more stress on the spinal cord and lead to back pain. Hence, consult your fitness trainer before starting this workout.

8. Heel Touch

Target – Obliques and upper abs.

How To Do

1. Lie down on a mat. Keep your legs flexed, feet wider than shoulder-width apart, and flat. Keep your hands by your side, chin up, shoulders relaxed, and core engaged.
2. Bend sideways and try to touch your right heel with your right hand.
3. Bend toward the other side and try to touch your left heel with your left hand.
4. Do 20 of these to finish one set. Do 3 sets of 20 reps. Take a 20-second break before moving on to the next exercise.

What Not To Do – Do not place your feet too close to your hips.

9. Jackknife Crunch

Target –Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Lie down on a mat. Extend your hands over your head. This is the starting position.
2. Keeping your back and neck in the same line, lift your upper body using your core strength. Simultaneously, lift both your feet off the floor.
3. Try touching your knees with your hands.
4. Get back to the starting position. Do 3 sets of 12 reps.

What Not To Do – Do not rest your head on the floor completely between repetitions.

10. Russian Twist

If you are searching for what exercise burns the most belly fat right at home, these mean Russian twists are your answer.

Target – Obliques, upper abs, lower abs, and glutes.

How To Do

1. Sit on the mat, lift both your legs, keep your knees flexed, and lean back a little. Join your palms to balance your body. This is the starting position.
2. Twist your upper body to the left and then to the right.
3. You may do 3 sets of 12 reps for best results.

What Not To Do – Do not hold your breath while doing this exercise.

Did You Know?

Lunge twists are another great exercise for beginners who are looking to reduce belly fat at home. This lower body exercise improves the flexibility of the hips and strengthens the legs as well.

11. Lying Alternate Toe Taps

Target – Rectus abdominis, obliques, and glutes

How To Do

1. Lie on the mat and lift both your legs at a 90-degree angle.. Extend your hand up, lift your head and upper back off the floor, and engage your core. This is the starting position.
2. Curl up and try to touch your left foot with your right hand.
3. Curl back down.
4. Curl up again and try to touch your right foot with your left hand. Do 2 sets of 15 reps.

What Not To Do – Don’t worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible.

12. Crossbody Mountain Climbers

If you’re wondering how to lose belly fat, crossbody mountain climbers are a fantastic exercise to include in your regimen since they target various muscle groups and can raise your heart rate.

Target – Rectus abdominis, shoulders, core, glutes, hamstrings, and quads.

How To Do

1. Get into a push-up position. Make sure your elbows are directly below your shoulders. Keep your neck, back, and hips in a straight line. Do not pike up and curve down. This is the starting position.
2. Lift your right foot off the floor, flex your knee and bring it close to the right side of your chest.
3. Place the right foot back to its starting position. Now, lift your left foot off the floor, flex your knee and bring it close to the left side of your chest.
4. Speed up and do it as if you are running! Do 2 sets of 25 reps. Take a 20-second break before doing the next exercise.
5. You can wear a resistance band on your ankles for advanced resistance training.

What Not To Do – Do not place your palms too far away from your body, and do not droop your neck or lower back.

13. Burpees

Target – Full body workout that also targets your abs.

How To Do

1. Stand straight with your feet shoulder-width apart.
2. Bend your knees and place your hands on the floor. Let’s call this the “frog” position for clarity.
3. Jump and push both your legs back and get into a plank or push-up position.
4. Hop and get back to the “frog” position.
5. Jump vertically and extend your hands above your head.
6. Land softly on the floor.
7. Get into the frog position again, then go back to the plank position. Do 3 sets of 8 reps. Take a 10-second break between the sets. Also, take a 20-second break before moving on to the next exercise.

What Not To Do – Do not set unachievable goals. Burpees are tough to do. The number of burpees you do does not matter. What matters is how many you do while maintaining correct posture.

14. Plank

While there is no research suggesting that plank alone helps reduce belly fat, most people believe it to be one of the best workouts – as the plank primarily targets your core muscles.

Target – Rectus abdominis, core, shoulders, biceps, and glutes.

How To Do

1. Kneel down on a mat.
2. Place your elbows on the mat.
3. Extend your right leg back, then your left leg.
4. Keep your neck, back, and hips in the same line. Keep your core engaged.
5. Hold this pose for at least 30 seconds. Do 3 sets of 30-60 seconds hold.

What Not To Do – Do not place your palms far away from your shoulders. Do not droop your lower back or pike it up.

15. Side Plank

Target – Abs and core, shoulders, biceps, and glutes.

How To Do

1. Get into a side half-lying pose on your right. Place your left foot across the right foot and on the floor.
2. Place your elbow right below your shoulder and your left hand on your waist.
3. Lift your pelvis off the floor. Your back should be in line with your neck and head.
4. To make this a little tough, open your left hand wide.
5. Hold this pose for 30-60 seconds. Keep breathing.
6. Lower your body. Take a 10-second break, change sides, and do the same on the other side. One set of this exercise is enough for beginners. You may increase the time and sets as you progress.

What Not To Do – Do not droop your pelvis.

16. Walking

Walking is an effective exercise that aids in burning calories and reduces overall body fat, including belly fat (2). It boosts metabolism, strengthens muscles, and improves cardiovascular health, contributing to fat loss. By engaging in regular speed walking, you can lose persistent belly fat, which can lower the risk of obesity-related health issues, such as heart disease and diabetes (3 ).

Target – Visceral fat; deep abdominal fat that surrounds vital organs.

How To Do

1. Begin with a moderate pace, gradually increasing your speed.
2. Aim for at least 30 minutes of brisk walking most days of the week.
3. Maintain an upright posture and engage your core muscles while walking.
4. Incorporating walking into your lifestyle, such as walking to work.

These are some of the effective exercises for reducing belly fat at home. However, these also may cause certain adverse effects. Being informed about them is important. Scroll down to know more.

Potential Side Effects Of Exercises That Target Belly Fat

Here are some potential side effects of exercises targeting belly fat:

• Injuries
• Back pain
• Neck pain
• Muscle strain
• Joint pain
• Shoulder pain

Helpful Advice By 8 Fitness Experts

Last, but not the least, here are some other ways/tips that you may follow to reduce belly fat.

Lifestyle Tips To Reduce Belly Fat

If you’re looking for how to lose belly fat in 2 weeks or even how to lose belly fat in 1 week, we recommend you concentrate on the following lasting lifestyle changes rather than temporary ones.

• Eat Right

Reducing abdominal fat is 80% about eating the right food. Follow a healthy, balanced, nutrition-rich diet that is low in calories and has adequate macro- and micronutrients according to your BMI. Most importantly, skip takeaways and fast foods. Eat food prepared at home (4) .

• Drink Water

Always carry a water bottle, and make sure you keep sipping water throughout the day (5).

• Short Bursts Of Exercises

According to recent studies, instead of working out for hours or running, cycling for a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat (6), (7). like high-intensity interval training (HIIT). You can also try swimming, yoga, and pilates for adding more variety in your workout session. Apart from calorie-burning and cardio and strength training exercises, these also can help improve your body composition.

• Say No To Sugar

Cut down on sugar to reduce belly fat (8). Use honey or jaggery instead.

• Reduce Sodium Intake

Consuming a lot of salt causes water retention in the body (9), (10). Reduce your sodium intake to see a difference in your belly fat.

• Increase Intake Of Vitamin C

Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress (11). A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat (12).

• Consume Fat Burning Foods

You can consume the following foods to burn fat by boosting metabolism.:

• • Garlic: A study conducted on mice found that garlic helped in reducing body weight (13).
  • Ginger: Ginger has been found to reduce feelings of hunger and, thus, have the potential to aid in weight management (14).
  • Cayenne pepper: The capsaicin found in peppers boosted metabolic rateⁱ  The amount of energy used by a living organism over a specific period (measured in joules, calories, or kilocalories per unit of time). modestly in a study conducted on mice (14).
  • Cinnamon: Cinnamon has the potential to prevent metabolic syndromeⁱ  A serious medical condition that increases the risk of heart disease, stroke, type 2 diabetes, and other related issues. , which is often characterized by excess body fat around the waist (15).

• Include Healthy Fats

Include polyunsaturated fatty acids (PUFA)ⁱ  Good fats that help reduce bad cholesterol levels in the blood to aid weight loss and lower the risk of heart disease. into your diet. PUFA help reduce inflammation in the body (14), thereby lowering the chances of accumulating abdominal fat.

• Do Not Skip Breakfast

Many people think that skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain (17).

• Get A Good Night’s Sleep

Adequate sleep is very important for weight management. Everyone needs six to eight hours of sleep. According to a recent study, too much sleep or a lack of it can lead to weight gain (18).

In addition, managing stress, avoiding smoking, and limiting alcohol intake may help reduce belly fat.

Daniella Peters, a lifestyle blogger, independently took guidance from experts and incorporated it into her daily routine to reduce her belly fat, which led to observable outcomes. She shares her experience of the process on her blog and writes, “It took me 15 months of solid training and a good diet to lose my “belly”. You won’t be transformed in 8 weeks if you have a long way to go like I did (i).”

Quick Tip

Research shows that stress causes more cortisol secretion, which leads to the formation of more belly fat in women (19). Therefore, it is important to manage your stress by meditating and finding ways to relax every day.

Infographic: Tips For Streamlining Your Exercise Routine To Lose Belly Fat

Now you know all about the best exercises for losing belly fat and work on your abdominal muscles. Here are some tips on how to plan your weekly workout routine. For example, your exercise routine should include strength and resistance training along with cardiovascular exercises. Don’t only focus on losing weight on the belly, but exercise to lose weight all over your body. Check out the below infographic to learn more tips about planning an exercise routine to lose belly fat.

Illustration: StyleCraze Design Team

Frequently Asked Questions

How can I reduce my tummy in 7 days?

While there is no evidence that you can lose your tummy in 7 days, following the right workout and diet routines and avoiding gassy foods and carbonated or caffeinated beverages may help make a difference.

Do squats burn belly fat?

While squats can help burn fat, they may not help burn only belly fat. Targeted fat loss does not work. The key is to follow a consistent belly fat diet plan and fitness routine.

What causes the tummy to look bigger in females?

Excess food intake, exercising less, post-pregnancy effects, bloating during periods, etc., can all cause the tummy to look bigger in females.

How can I get a flat stomach in 2 days?

It is not possible to get a flat stomach in 2 days. Fat loss takes consistent effort. Performing exercises that help relieve bloating can help. Also, avoid smoking, alcohol, and other unhealthy habits. Have a consistent exercise routine and take walks after meals.

Do push-ups burn fat?

Yes, push-ups can help burn fat by increasing the calorie expenditure during and after a workout.

Do eggs burn belly fat?

There is no evidence that eggs burn belly fat. However, eggs are rich in protein, which can boost metabolism and promote calorie burning. If you are looking to reduce a tummy without exercise, incorporating protein-rich foods like eggs into your diet can support fat loss by keeping you satiated and aiding in overall calorie control. This, when coupled with the right diet, can help reduce body fat, including belly fat.

Illustration: Best Exercises For Reducing Belly Fat At Home And Expert Tips

Image: Dall·E/StyleCraze Design Team

Get ready to burn belly fat with this 30-minute exercise routine. Learn how to target your core and get the results you want by watching this video.

Was this article helpful?

Reviewer Expert Author Editor Fact Checker

Rakesh RathodCertified Personal Trainer

     

Rakesh Rathod is a certified fitness trainer and yoga instructor with more than 20 years of experience in the fitness industry. He also has a diploma in nutrition, level 1 in Krav maga, and is a bodybuilding contest coach.

Read full bio of Rakesh Rathod

• 
  TJ MentusPersonal Trainer TJ Mentus is a personal trainer with 6 years of experience. He aims to help his clients build up their bodies so that they are prepared for the physical challenges of life. He makes sure movement patterns are good and improved upon first, and then works on building strength, muscle, and conditioning to get fitness to the optimum levels.
  
  TJ Mentus is a personal trainer with 6 years of experience. He aims to help his clients build up their bodies so that they are prepared for the physical challenges of life. He makes sure movement patterns are good and improved upon first, and then works on building strength, muscle, and conditioning to get fitness to the optimum levels.

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

Read full bio of Charushila Biswas

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

Read full bio of Ravi Teja Tadimalla

Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science.

Read full bio of Payal Karnik