Best 12 exercises to lose belly fat at home

Are you a fan of exercises to lose belly fat? Excess belly fat is uncomfortable for both men and women. Belly fat tends to increase as people age. Many people make jokes about belly fat, too, and if the belly fat increases, the risk also increases. Since belly fat is more challenging to lose than other parts of the body, regular exercise is essential to reduce belly fat. However, many people do not know which exercise can reduce belly fat.

How do you understand?

Measure with a tape measure the exact center of the area from the bottom of the rib cage to the hipbone or waist bone. Hold the tape straight and exhale loudly. If the measurement is above 80 cm for women and 80 cm for men, you should understand that you have belly fat.

What to do?

To lose belly fat, you need to change your diet and exercise. Let’s learn which foods to avoid. Avoid sweets and sugary foods like soft drinks, cakes, pastries, chocolates, etc. Eat more green vegetables and fresh fruits. Also, adding detox drinks to your daily diet will help you lose belly fat faster. Increase the amount of physical activity and walk regularly. Check out some of the exercises discussed to reduce belly fat.

1. Sit-Up Exercise:

How To Do Sit-Ups To Lose Belly Fat:

Starting Position: Lie on your back with knees bent, feet flat on the floor, and hands behind your head or crossed over your chest.
Movement: Engage your core, lift your upper body off the floor, and curl toward your knees. Keep your lower back pressed to the floor.
Control: Slowly lower your upper body back to the starting position.
Repetition: Repeat for desired reps (e.g., 10-15).

Tips: Avoid pulling your neck, exhale as you sit up, and focus on using your core muscles, not momentum. Great for strengthening abs!

Sit-Ups Work What Muscles?

Sit-ups work the rectus abdominis, obliques, and rectus femoris. These muscles hold the spine upright and prevent collapsing or twisting. They also help with neck and hip movement.

Benefits of sit-ups:

Sit-up exercises have several benefits, including

The primary benefit of sit-ups is that they strengthen the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. It can improve posture, increase core stability, and reduce the risk of back pain.
Sit-ups can also improve overall fitness by increasing endurance and muscle tone.
You will not need any setup equipment. You can do this exercise anywhere.
As sit-ups can burn calories, they, along with healthy eating and exercise, can help you lose belly fat.
Sit-ups can improve digestion by strengthening the abdominal muscles, which can help promote healthy bowel movements.

2. Leg Raises Exercise:

How To Do Leg Raises To Burn Belly Fat:

Starting Position: Lie flat on your back with your legs straight, arms by your sides, and palms facing down.
Movement: Engage your core, keep your legs straight, and lift them toward the ceiling until they form a 90-degree angle with your torso.
Control: Slowly lower your legs back down without letting them touch the floor.
Repetition: Repeat for desired reps (e.g., 10-15).

Tips: Keep your lower back pressed to the floor, avoid swinging, and focus on controlled movements. Great for lower abs and core strength!

Benefits of Leg Raises:

Targets Lower Abs: Tones and strengthens stubborn lower belly fat.
Core Strength: Improves core stability and posture.
Burns Calories: Aids in overall fat loss, including belly fat.
No Equipment: Easy to do anywhere.
Boosts Metabolism: Increases fat-burning potential.
Improves Flexibility: Enhances hip and lower back flexibility.

Key Takeaway: Leg raises are a powerful exercise to lose belly fat by targeting the core and boosting fat loss.

3. Crunches Exercise :

How To Do Crunches A Day To Lose Belly Fat:

Starting Position: Lie on your back with knees bent, feet flat on the floor, and hands lightly behind your head or crossed over your chest.
Movement: Engage your core, lift your shoulders off the floor, and curl your upper body toward your knees. Keep your lower back pressed to the floor.
Control: Slowly lower your shoulders back to the starting position.
Repetition: Repeat for desired reps (e.g., 10-15).

Tips: Avoid pulling your neck, exhale as you crunch, and focus on using your abs, not momentum. Great for upper abs and core strength!

Crunches What Muscles Does Work?

Regular crunches target the rectus abdominis and other muscles such as the obliques, lower back, pelvis, hips, and spine.

Benefits of Crunches:

It strengthens the core abdominal muscles, such as the transverse abdominis (TVA) and rectus abdominis, to improve posture, coordination, balance, and sports performance.
A weak core often causes back pain and muscle injuries, which can lead to poor posture. Crunch exercise improves posture by strengthening the core. It also helps reduce back pain and provides relaxation.
Being a very intense exercise, it rapidly increases the heart’s function, which is beneficial for various vital functions of the body.
Crunches are one of the most popular weight-loss exercises. They are a high-intensity exercise that requires a lot of energy. Although they are not the same as cardio exercise or other exercises, the significant amount of energy used means calories are burned.
A weak core can lead to lower back pain and muscle injuries. Crunches prevent injury by strengthening the core, can help reduce back pain, and speed recovery from existing back injuries.

4. Bicycle Crunches Exercise:

How To Do and How many bicycle crunches a day to lose belly fat:

Starting Position: Lie flat on your back with hands behind your head, elbows wide, and legs lifted, knees bent at 90 degrees.
Movement: Lift your shoulders off the floor, engage your core, and bring your right elbow toward your left knee while extending your right leg straight.
Switch Sides: Alternate by bringing your left elbow to your right knee while extending your left leg.
Breathing: Exhale as you twist, inhale as you switch sides.
Repetition: Continue alternating in a smooth, controlled motion for desired reps (e.g., 10-15 per side).

Tips: Keep your lower back pressed to the floor, avoid pulling your neck, and focus on controlled movements for maximum core engagement.

Which muscles work?

There are mainly three muscles worked with bicycle crunches:

Cycle crunches primarily target the rectus abdominis, also known as the six-pack muscles. These muscles stabilize the pelvis while controlling spinal flexion and extension.
The twisting movement during bicycle crunches activates your internal and external oblique muscles.
Work your hip flexor muscles during the bicycle crunch exercise by lifting your legs and pedaling.

Benefits of bicycle crunches:

It helps to avoid possible obesity-related health risks like heart disease, diabetes, kidney problems, etc.
Bicycle crunches effectively strengthen core muscles, including the abdominal muscles, six-pack, hip flexors, and wrist muscles.
Other major muscle groups include the glutes and hamstrings. Bicycle crunches also help prevent muscle soreness, stiffness, and strain and improve endurance.
Bicycle crunches are the best exercise for improving flexibility and range of motion. As you perform the exercise, you move your legs and torso in a circular motion, which helps increase your flexibility.
Bicycle crunches help correct posture by strengthening your core muscles. They can also reduce stress on your back, shoulders, and neck.

5. Plank Exercise:

How many planks a day to lose belly fat:

Starting Position: Begin face down on the floor. Lift your body onto your toes and forearms, elbows directly under your shoulders.
Form: Keep your body in a straight line from head to heels, engage your core, and avoid sagging or arching your back.
Hold: Maintain the position for 20-60 seconds (or as long as you can).
Breathing: Breathe steadily and focus on keeping your core tight.

Tips: Keep your neck neutral, avoid lifting your hips too high, and start with shorter holds, gradually increasing time. Great for core strength and stability!

Benefits of Planck:

More exercises are more practical for building your core than the plank workout. However, planks only benefit a lot from your core strength.
By positioning yourself for plank exercises, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained.
Successful plank exercises move your midsection and develop your gluteal muscles. Many exercises neglect these muscles, so this is another great benefit of plank exercises.
In the same way you develop your biceps and arm muscles, holding planks also helps develop the muscles in your thighs.
What’s even better is that plank exercises take little time at all. You should spend ten minutes maximum in a plank position each day.

Mistakes many people make while planking:

We are holding a pose for longer than the number of seconds it should be. This has no benefit.
If you do not exhale at the right time while planking, the exercise’s benefits will not be equal.
The neck should not be lowered while doing the plank. It also disturbs the balance.
Do not bend your knees while doing the plank. Even so, the balance can be lost.
There is a misconception that planking with body aches will reduce the pain. But it doesn’t help. Plank should be done only when the pain subsides.

6. Knee To Chest Exercise:

How many knee to chest a day to lose belly fat:

Starting Position: Lie flat on your back with your legs extended and arms at your sides.
Movement: Bend one knee and gently pull it toward your chest using both hands, keeping the other leg straight on the floor.
Hold: Keep your lower back pressed to the floor and hold the position for 15-30 seconds.
Switch Sides: Release the knee, return to the starting position, and repeat with the other leg.
Optional: For a deeper stretch, pull both knees to your chest simultaneously.

Tips: Breathe deeply, avoid straining your neck, and keep movements slow and controlled. Great for stretching the lower back and hips!

Do 2-3 sets like this, among the many exercises to lose belly fat. I like this one most.

Benefits of knee to chest:

It helps to relieve back pain.
It stretches the glutes, piriformis, and low back muscles.
It relaxes tight muscles.
It decreases spasms in the tight muscle piriformis.

7. Toe Touch Exercise:

How to do and How many toe touches a day to lose belly fat:

Starting Position: Sit on the floor with legs extended straight in front of you and feet flexed. Keep your back straight and arms extended forward.
Movement: Engage your core, hinge at your hips, and reach your hands toward your toes. Keep your legs straight but avoid locking your knees.
Stretch: Hold the position for 1-2 seconds, feeling the stretch in your hamstrings and lower back.
Return: Slowly sit back up to the starting position.
Repetition: Repeat for desired reps (e.g., 10-15).

This exercise should be done at the same time every day.

Benefits of toe touch:

Toe touch exercise helps to stretch the spine.
It helps to tone your abs.
It also helps to strengthen your core.
This exercise also helps to improve your body balance, spinal flexibility, and posture.

8. Side Leg Lifts:

How to do and How many side leg lifts a day to lose belly fat:

Starting Position: Lie on your side with your legs stacked, your bottom arm under your head for support, and your top hand on the floor in front of you for balance.
Movement: Engage your core, keep your top leg straight, and lift it toward the ceiling without rotating your hips.
Control: Slowly lower the leg back down without letting it touch the bottom leg.
Repetition: Complete desired reps (e.g., 10-15), then switch sides.

Tips: Keep movements slow and controlled, avoid leaning forward or backward, and focus on engaging your outer thigh and core. Great for toning hips and thighs!

After staying like this for a while, rest. If you do it 8-9 times daily, belly fat will fall off easily.

Benefits of side leg lifts:

This exercise will strengthen your hips and glute knee muscles and increase their range of motion, helping prevent hip, knee, and back pain.
It will improve your day-to-day functional abilities, such as walking, running, climbing, or squatting to pick up things.
It will improve your balancing and stabilizing abilities, decreasing your risks of falling & fracturing bones.

9. Standing leg raise:

How many standing leg raises a day to lose belly fat:

Doing this 10-15 times will reduce belly fat in a few months.

Benefits of side leg lifts:

Your hips should have a more excellent range of motion.
Improve your body’s stabilization.
Improve muscle strength & endurance in the outer sides of your thighs & hip abductors.
Strengthening these muscles will help prevent injury and pain in your hips, knees, and lower back.

10. Mountain Climber Exercise:

How many mountain climbers a day to lose belly fat:

Get out of the comfort of your bed and start doing mountain climbing exercises to tone your shoulders, chest muscles, and triceps at home. One of the many exercises to lose belly fat and this is an effective method.

How to do mountain climber:

Starting Position: Begin in a high plank position with hands under shoulders, core engaged, and body in a straight line.
Movement: Drive one knee toward your chest while keeping the other leg extended.
Switch: Quickly alternate legs, as if “running” in place, maintaining a steady pace.
Breathing: Breathe steadily and keep your core tight throughout.
Duration: Continue for 20-60 seconds or desired reps.

Tips: Avoid lifting your hips too high, keep your back flat, and focus on controlled, rhythmic movements. Great for cardio and core strength!

Benefits of Mountain Climber:

Overall muscle tone: Mountain climbers require using multiple muscle groups simultaneously. Toning your muscles and improving your body composition are two benefits of this exercise.
Improve cardiovascular health: Mountain climbing exercise increases your heart rate and accelerates your breathing, improving your cardiovascular health.
Endurance: Mountain climbing also boosts endurance by increasing heart rate and challenging muscles. It teaches you to become comfortable with pain, which is the exact definition of endurance and a high tolerance for discomfort.
Better overall health: All these benefits contribute to improving overall health. Mountain climbers blend resistance and cardio, and studies show that these workouts can lessen cholesterol levels, blood pressure, and body fat percentage. These changes contribute to improved mood, endocrine health, and quality sleep.
Decreased belly fat: Mountain climbers can reduce belly fat because they tone your midsection and burn many calories.

Which muscles do crunches work?

Shoulders: They work your shoulders because they’re engaged throughout the entire movement, keeping your torso stable as you run on the map.
Chest: Mountain climbers also Target your chest muscles as supporting muscle groups because you’ll be in a high plank position, and your shoulders aren’t the only ones ensuring their correct posture.
Triceps: Your triceps are engaged because they keep your arms extended and slightly bent during the exercise.
Core: In high plank, you constantly contract your core to maintain your body’s stability
Thighs: Your thighs are targeted because they extend and bend your knees. You will feel the burn, especially in the front of your thighs, like your quadriceps.
Glutes: Your glutes are engaged because they stabilize your pelvis. besides, your glutes will contract and release with each movement exercising your entire butt area.
Calves: Your calves help to push your feet off the ground. It’s the same mechanics as running or doing high knees.

Warning:

Staying active is always the best way to avoid the dangers of sedentarism, such as heart problems, high cholesterol, back pain, and more.

11. Jogging or Running:

Jogging and running are some of the easiest and best exercises to lose weight. Although they seem similar, the main difference is that

Jogging speed is usually between 6.4-9.7 km/h
Running speed is faster than 9.7 km/h

Harvard Health estimates that a 70-kg person burns about 298 calories jogging at 8 km per hour for 30 minutes, or 372 calories per 30 minutes at 9.7 km per hour.

Running and jogging have been shown to burn harmful visceral fat, also known as belly fat. This type of fat surrounds your internal organs and is linked to heart disease and diabetes.

Running and jogging are both great exercises that can be done anywhere. Start by jogging for 20-30 minutes three to four times weekly.

If you have joint problems, try running outside on soft grass. Many treadmills have built-in cushioning, which can make them easier on the joints.

Warning:

Jogging is a good exercise, but if your weight is above 74 to 75 kg, you must be careful about running. Because running with extra weight can cause foot problems, you should reduce your weight or take up running with your doctor’s advice.

12. Swimming As An Exercise:

I like swimming because it is both enjoyable and effective. It is also part of my regimen of exercises to lose belly fat. Studies have also found that a 70 kg person burns 233 calories by swimming for half an hour.

The rate of calorie burning depends on the type of swimming. A person weighing 70 kg every

298 calories per backstroke,
372 calories per breaststroke,
Butterflies are 409 calories
And treading water burns 372 calories.

A 12-week study was conducted on 24 adult women. Swimming for 60 minutes 3 times a week has been shown to significantly reduce body fat, increase flexibility, and play an essential role in reducing the risk of high cholesterol and heart disease.

Swimming is also easy on the joints, making it a great option for people suffering from injuries or joint pain. I like swimming very much, and it is good enough as an exercise. Anyone can do it, no matter what their age is.

The following exercises will help you lose belly fat. Adding the exercises mentioned above to our daily lives can quickly reduce belly fat.

Finally, remember that exercise must be followed by diet. It is impossible to get results by exercising and eating unhealthy food. Avoid sugar and sugary foods and drinks. Cut down on excess oily foods altogether. Also, practice drinking plenty of water. Integrating targeted exercises to lose belly fat into your fitness regimen can significantly improve overall health.

Best 12 Exercises To Lose Belly Fat At Home

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