A flabby or layered tummy is something you won’t be proud of. It may make it difficult for you to fit in that dress you recently bought. Frankly, this is devastating. Stomach fat is stubborn. So the journey to getting a taut and toned midsection is not rosy. In this Article, We discuss about the best exercise for belly fat 2022.
Which exercises can reduce the tummy?
I bet you’ve heard of quite a number. Unfortunately, no training in isolation can perfectly tone your midsection. Even combining some exercises won’t help if you don’t check out your diet.
Did you know that a larger midsection is associated with lifestyle diseases like diabetes, cardiovascular diseases, and some types of cancer? Also, aesthetically, the belly fat doesn’t look good on you.
How to eliminate the tummy fat fast?
You must be thinking of how to eliminate the tummy fat. According to experts, exercise and diet are the only way to a flat tummy. But you need to create an exercise program. Dedicating an hour each day to fat-burning ab-exercises will torch fats not only on your mid-section but the entire body.
Read Also: 10 Best Exercises for Weight Loss
What is the best workout for belly fat?
For better results, you need to combine cardio, core workout, and strength-building exercises. Make sure that you add high-intensity interval training – it works numerous muscles simultaneously.
Below we explain the ten best exercises to lose belly fat and tone your mid-section. So stay on this page for more insights.
Best exercises to lose belly fat in 2022
- Bicycle Crunches
- Russian Twists
- Rolling Plank Exercise
- Jack knife Sit-ups
- Elliptical trainer Exercise
- Mountain Climbers Exercise
- Crunches Exercise
- Burpees Exercise
- Medicine Ball Burpees
- Vertical leg crunch Exercise
- Running and jogging
1. Bicycle Crunches
Bicycle crunches target the rectus abdominis and the obliques correctly. If you do these exercises routinely, you’ll build the most coveted six-pack.
How to perform bicycle crunches:
- Lie on the flow on your back and place your hands behind your head,
- Lift your left knee towards the chest while lifting your right shoulder towards your raised left leg. At this time, your right foot is raised a little above the ground.
- Repeat the same procedure with the opposite side of the body.
If you want quicker results, perform at least three sets of 20 reps each.
A bicycle isn’t needed for this exercise. Bicycles exercises are the easiest, yet one of the most effective belly fat workouts. The exercises can help you get fitter at a faster rate as they burn fats around the waistline. The best way to lose fats with a bike ride is to maintain a steady rate of moving your legs, and ensure that you tighten your abs.
How to perform bicycle exercise:
Lie on your back on a mat. Ensure that your head is on the floor, with your hands behind your head. Lift both your legs and bend them at the knee. Bring one leg toward your chest while stretching the other leg. Then interchange the legs in the same manner.
2. Russian Twists
Do Russian twists burn belly fat? The Russian twist targets your core. Therefore, it improves and defines the oblique. Besides, it works on your balance and stability, trims your midsection, and strengthens the spine. So if you want to burn the stubborn fats in your belly, then the Russian twist is the best exercise for great abs.
How to perform Russian twist:
It is easy to perform Russian twist exercise:
- sit on the floor and straighten your legs.
- Bend backward a little and lift your already straightened legs to form a V-shape with the torso.
- Hold the medicine ball at chest height.
- You can now twist your torso from left to right ensure that you maintain your balance.
- Perform three sets of 10 movements.
3. Rolling Plank Exercise
These exercise targets your hip, abdomen, and lower back. The exercise cut unnecessary fats and builds muscles. It strengthens the muscles of your wrist, arms, core, and legs. Also, exercise improves your balance and concentration.
How to perform Rolling Plank:
Start on the floor with knees and elbows resting on the ground. Your back should be straight, and you should face forward. Lift your knees to support yourself on your toes and elbows. Maintain a straight alignment from head to ankle. Balance your weight on both elbows. Hold briefly in this position.
Repeat the same procedure, but on one side, i.e., right elbow and right leg, with the elbow should be perpendicular to your shoulder and your left leg above your right leg. Hold briefly, and then repeat with the left foot and elbow.
4. Jackknife Sit-ups
Jackknife exercises are another great way to firm your abs, thus eliminating unwanted tummy fats. It is easy to perform the exercise.
How to perform Jackknife exercise:
- Lie flat on your on the floor back and extend your arms and legs
- Exhale and bend your waist. At the same time, raise your legs and arms to meet in a jackknife position. To accomplish a better jackknife, ensure that your feet are about 45 degrees from the ground, and you should extend your arms parcel to the feet.
- Finally, inhale as you lower your feet to the and arms to the original position
5. Elliptical trainer Exercise
Training on an elliptical may seem a passive exercise, but in the real sense, it burns more fats than you can imagine.
An elliptical trainer is the best choice if you have problems with joints. It is a low impact exercise. However, to get the best results, practice for considerably longer periods, or use higher intensities.
6. Mountain Climbers Exercise
Many people ask if mountain climbers can burn belly fat. They do, and you do not need any special equipment to perform mountain climbers. However, you have to perform these exercises in conjunction with other exercises for better outcomes.
Does mountain climbers burn belly fat?
The mountain climbers give a full-body workout; thus, they’ll burn calories. This, in turn, leads to fat lose. While doing the mountain climbers, you must be keen to prevent injuries.
How to perform mountain climbers exercise?
Go into plank position; bend your left leg forward beneath your body while your right leg is extended. Alternate your legs simultaneously under your body. Always ensure that your arms keep your upper body in place.
When you do, the mountain climbers always focus on intensity. At higher intensity, you’ll burn more fats than when doing it at lower intensities.
7. Crunches Exercise
Many people term crunches as the most effective way to burn abdominal fats, especially fitness experts who put crunches on top of the food chain. So if you intend to burn fats, encompass abs-crunching exercises to your workout routine.
How do you perform crunches?
Lie on your back with arms behind the head. Bend your knees, but your feet should be on the ground. Lift-off, the ground your upper torso to meet your thighs, then get back to the ground. You can do three sets each, ten reps if you are a beginner.
8. Burpees Exercise
Burpees for belly fat should be your everyday exercise. They are simple to perform, and they require a little space. The exercise targets all major muscles of your body. Thus, burpees to lose belly fat not only at your midsection but the entire body.
When you do burpees routinely, you work your circulatory system enhance your strength, and improve your stability.
To burn the tummy fats faster and effectively, combine burpees with other exercises. Experts term burpee for belly fat as a brutal bodyweight exercise – it burns fats and builds muscles. Burpees for belly fat works on mainly the core.
How to perform burpee exercise?
Performing a burpee:
- Squat with your hands on the floor
- Jump out both your feet to a plank position
- Perform a push-up ensuring your chest touches the ground
- return to a squat position through a jump
- Finally, jump up in air explosively stretching your arms overhead.
9. Medicine Ball Burpees
The medicine ball burpees is an explosive exercise that works a range of muscles. This exercise differs from burpees in the sense that you have to use a medicine ball. The ball must weigh between 2 to 10 pounds.
The medicine ball adds extra weight. For a beginner, it may be difficult, but with the time you’ll get used to it. So for your first training, start with two sets of five burpees then improve this with time. The addition of the ball to your exercise increases the training intensity as well as boosting metabolism.
How to perform medicine balls burpees?
- Take a medicine ball
- Sit back down into an imaginary chair according to above image
- Put weight on the heels
- Extend the arms
10. Vertical leg crunch Exercise
This is another incredible exercise to lose tummy fat. The principle of this kind of crunches is similar to the ordinary crunch.
However, you only need to keep your legs straight – perpendicular to the ground. This makes your abs work harder. When the abs contract and relax at a higher intensity, they initiate the burning of the belly fats.
How to perform vertical leg crunches?
It is simple to perform; lie on your back, put your legs up with knees crossed, lift head and shoulder off the ground while flexing abs, and then go back to the original position. This whole time, your legs should remain extended in the air.
11. Running and jogging
You need to incorporate running or jogging in your workout plan. When you run, you elevate your metabolism level. This burns fats and calories all over your body.
The best thing is that running does not only target your belly, but it burns fats from all other parts of your body.
Running doesn’t need any special equipment except for a treadmill, which is found in gyms and fitness centers. Otherwise, you only need a pair of sneakers. Running or jogging is the best workout for belly fat.
Burning belly fat requires more than a single exercise. Besides, you cannot do a few exercises in a single day and expect the best results. Experts say it takes two weeks to start seeing positive results. Within the two weeks, you should be training daily, a session of at least 30 minutes.
Sadly, if you do not check on your diet, it will be an exercise in futility. So ensure you eat a balanced diet. Add plenty of water, fruits, and vegetables to these exercises.