The Best Exercises to Get Rid of Belly Fat Quickly, Says a Trainer￼
Getting rid of belly fat and getting a flat stomach is one of the most common fitness goals for people who are looking to lose weight and get fitter.
That’s a good thing. Too much fat in your belly can put you at a higher risk for heart disease, diabetes, and even cancer.
So losing abdominal fat will not only make you feel better, but it can also save your life. It is important to know that you can’t target where you lose fat in your body.
While you can do abdominal exercises to tighten and tone your stomach, you can’t spot reduced belly fat.
To lose belly fat and get a flat stomach, you need to do exercises that target your whole body— and that along with a healthy diet.
Compound movements such as squats, lunges, mountain climbers, and jumping rope are what will do the trick.
But don’t worry. In this article, I’ll share 5 core strengthening exercises to get rid of belly fat.
Getting Rid of the “Stubborn Belly fat”
Reducing belly fat is far more challenging than other body parts. This is because doing so heavily requires adjustments to your diet.
It’s natural to think doing hundreds of sit-ups and crunches can get us a flat stomach. But it’s not as simple as that.
When it comes to stubborn belly fat, change has to happen in the kitchen. You can’t outrun the calories you take in.
A healthy, clean diet is a crucial part of getting a flatter stomach and losing belly fat.
Pair that with exercise, and you can truly speed up the real results.
Another factor to consider when burning belly fat is your genetics and age. They do influence where your body stores fat.
The good news is, that you can still overcome it with a healthy, balanced diet with fat-burning workouts.
The 5 best exercises you need to get rid of stubborn belly fat
1. Hollow Hold
- On a yoga mat, lie on your back with your arms fully extended over your head. Straighten your legs with your knees together. Press your lower back gently into the floor and keep it there.
- Tighten your abs and pull from your abs and core as you lift your shoulders and arms a few inches off the floor. Knees together and legs straight, lift your legs a few inches off the floor.
- Hold this position for 30 seconds.
2. The Bird Dog
- On a thick yoga mat, get down on all your fours with your hands and knees on the floor. Position your hands directly under your shoulders and knees under your hips.
- Tighten the abs and in one motion, lift your right arm and left leg off the floor at your shoulder and hip level. Straighten them out with control using your core.
- Pause for 1-2 seconds at the top. In one motion, pull your right arm and left knee in toward each other. (50gram) Try to touch your left knee with your right elbow right below your trunk.
- Extend your right arm and left knee back to the starting position.
- That’s one rep. Complete 12-15 reps and switch sides.
3. Jumping Jacks
- Stand straight with your feet hip-width apart. Keep a slight bend in your knees and hands resting by your sides.
- In one motion, open the arms and legs out to the sides. Arms flip above the head and legs spread wider than the shoulders.
- In one motion, bring your arms and legs back to the center of the starting position. Complete 30 reps.
4. Basic Ab Crunch
- Lie down flat on your back on a yoga mat. Bend your knees and keep your feet on the floor, hip-width apart. Place your hands right behind your ears but don’t grab them tightly or pull the head. Contract your abs and inhale.
- Exhale and lift your upper back off the floor to crunch up using your abs. Keep your head and neck relaxed and don’t pull from your neck.
- Pause for 1 second and slowly return to the starting position.
5. Standard Plank
- Begin in the plank position. Position your elbows right below your shoulders and knees directly below the hips. Keep your head relaxed and facing down.
- Tighten your abs and draw your navel toward your spine. Lift your knees off the floor to come up to form a straight line from head to heels.
- Keep your body strong in a straight line from head to heels. Resist curving your back and don’t let your hips drop. This is the neutral spine position. Hold this position for 30-60 seconds.