Belly exercises are often overlooked as part of our exercise routine, but they are simply the most effective to burn stomach fat. Here are five of the best exercises you can do anywhere if you want to get a flat stomach and shrink belly fat fast.
Is it getting challenging to fit into your favorite t-shirt? Do you get anxious looking at your stomach in the mirror each morning? If yes, now is the time to start working on a healthier you.
Why? For one, belly fat looks terrible. Yet, it also houses many internal problems such as diabetes, heart disease, and more! Plus, belly fat accumulates between your stomach and intestines and produces toxins that affect the functioning of your organs. This is terrible news, as it essentially puts you at a higher risk for diseases like Type 2 Diabetes.
Luckily, there are many exercises you can do to burn fat, build muscle, and define your abs.
If the endless lists of stomach exercises leave you unsure of which to choose, we’ve got you covered. Read on to learn a few essential activities you can do on your own and other tips to follow that will increase your odds of achieving a flat stomach.
Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then return it to plank. Then, drive your left knee toward your chest and bring it back. Continue to alternate sides. I’m a fan of this moving plank exercise because it works your core, in addition to a slew of other body muscles.
You probably hate them, but burpees are a brilliant plyometric movement that targets your core, chest, shoulders, lats, triceps, and quadriceps. They’ll also raise your heart rate and burn calories.
Starting with your feet shoulder-width apart, get down into a squat position. From a deep squat, put your hands down on the floor inside your feet and jump your feet back behind you, so you’re in a plank position, then do a push-up, touching your chest to the floor. Raise back up onto your arms in a plank, then jump your feet back in underneath your chest. Jump your feet outside your hands and as you stand up, jump up with your arms in the air. Aim for ten reps.
High knees are fantastic for burning calories, strengthening your abdominal muscles, and improving cardiovascular endurance. To do these exercises, you need to stand with your feet hip-width apart and bring your knees to your chest, one leg at a time. Continue alternating between legs.
This is a great exercise to not only target belly fat, but also your glutes, hamstrings, and quads. Start by lying down on a mat and placing your palms under your hips. Lift your head, upper back, and legs off the floor to get into your starting position. From there, lower your left leg, and before it touches the floor, lift your left leg and lower your right leg in a scissor motion. Do this 12 times to complete one set for three sets of 12 reps. Be sure to take a 20-second break before moving on to the next exercise.
Surprised? If you’re looking to drop weight around your midriff — or anywhere else, for that matter — few exercises are better than short, sharp cardio bouts.
A study published in the Journal of Strength Conditioning Research found that participants burned up to 30% more calories doing a fast-paced HIIT workout over a more extended, lower-intensity session for the same amount of time. To start, hit fifteen sets of 20 seconds sprinting with 40 seconds rest, and gradually increase your workout and rest ratio.
One More Thing…
Did these belly exercises help you? Was there something I missed? If you’d like more information, be sure to check out our 5-Minute Workout To Eliminate Belly Fat. Also, be sure to subscribe to the Heart & Soul Newsletter to receive more great tips straight to your inbox each Friday.