20 Exercises to Help You Lose Belly Fat

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Belly fats have been an enemy of people for a long time now. Belly fats are stubborn and do not melt easily but that is about to change now.

We have compiled twenty exercises that you can perform with very little or no gym equipment at home and sneak in an hour from your schedule to get the perfect body everyone yearns for.

The exercises can be done together or on their own, all exercise have their strengths and areas of impact. So, without further delay, let's jump right into them and get you in shape in no time.

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1. Treadmill Sprints

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Treadmill Sprints helps you start your exercise schedule by getting the blood flowing and warming up your body.

The quick sprint on a treadmill will not just help you get going but also burn the excess calories you have taken lately and the fat that is building up in all parts of your body.

How To Do It:

  1. Increase the inclination of your treadmill and sprint as fast as you can in short bursts for 5 to 10 minutes.

2. Broad Jump

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Broad Jump helps to loosen up your muscles and joints and get you in shape for the exercise. Broad Jumps are very effective for belly fats as well.

The exercise requires a lot of energy as you need to jump and stretch your arms at the same time, and more energy required means more calories and fats burned. Broad Jump will help you achieve your desired body shape in no time.

How To Do It:

  1. Prepare yourself into a squat position with your legs at shoulder length apart.
  2. Swing your hands forward and propel your body with your legs.
  3. Land on the low squat position. (Try jumping as far as possible for better results).

3. Jumping Jacks

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Jumping Jacks are seen as a warm-up exercise but boy people are wrong about that. Jumping Jacks are calorie burners and require a lot of energy as well.

Apart from burning all the unnecessary calories and fats from your torso region, Jumping Jacks is also a very good cardio exercise and excellent for your heart. They also help in strengthening your legs.

How To Do It:

  1. Stand in the attention position.
  2. Jump while spreading your feet and raising your hands above your head simultaneously.
  3. Land on both your feet in attention position and repeat the steps for at least 5 minutes.

4. Jumping Lunge

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Jumping Lunge is another jumping exercise to help you tone your abs and get rid of your belly fat.

This exercise helps you burn the excess calories and target your abs muscles for accelerated belly fat burning. The best part about this exercise is it acts both as a warmup exercise and can be done anywhere as it does not require any specialized instruments.

How To Do It:

  1. Prepare yourself into a lunge position until your rear knee is almost touching the ground.
  2. Jump swiftly and change the position of your legs, (bring the rear leg to the front position and the front to the rear position).
  3. Land in the lunge position and repeat the process for at least 50 reps.

5. Skipping

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Skipping is a whole-body exercise helpful for almost all regions and areas. Skipping helps burn the calories quickly to get rid of the stubborn belly fat.

Jumping ropes can burn between 800 to 1000 calories in an hour but you do not need to jump for so long. A short burst of quick skipping can help burn a good amount of belly fat as well.

How To Do It:

  1. Hold the rope in both of your arms by the side.
  2. Rotate your wrist and arms and jump on each revolution. (The goal here is to not get caught on the rope).
  3. Jump as high as you can using your leg muscles and abs to propel your body.

6. Squat Jumps

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Squat Jump is another great exercise to get rid of those stubborn belly fat. Squat Jumps also help in strengthening your abs muscles.

The calorie-burning exercise is not just great for your belly muscles but also a foundation for all your leg exercises. The exercise procedure is exactly as it sounds and can be done anywhere.

How To Do It:

  1. Lower yourself into the squat position.
  2. Jump with the help of your lower leg and stretch as far as you can while in the air.
  3. Land softly by bending your knees, drop immediately into the lower squat position, and repeat the step for another 50 reps.

7. Burpee

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Burpee is specifically target exercise for your belly fat and overall upper body. Burpee is explosive and requires a lot of energy and calories.

The exercise is explosive and goes from a push-up position to a jump and back to a push-up position meaning every muscle in your body is triggered at least once. Fast 10 burpees are equal to 30 seconds of flat-out sprint in terms of calorie burn.

How To Do It:

  1. Lower yourself into a pushup position by placing your arms at shoulder length and stretching your legs back.
  2. Perform one pushup and quickly make a jump and place your hands behind your head each time you jump.
  3. Make a soft landing, lower yourself into a push-up position, and repeat the step.

8. Mountain Climber

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Mountain Climber does not require a mountain to burn your belly fat. Mountain Climber exercise can be done from the comfort of your home.

The exercise specifically targets your abs muscles and your belly fat to burn them down and get rid of them quickly. The name of the exercise can be misleading but it incorporates mountain climbing position.

How To Do It:

  1. Lower yourself into a pushup position keeping your hand straight and try forming a straight line from your head to your leg.
  2. Now change the legs as fast as possible, meaning bring your rear leg into the bent position touching your chest, and take the forward leg back. Repeat the process.

9. Medicine Ball Slam

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Medicine Ball Slam is often overlooked but it is one of the best exercises to get the belly fat burning. A three-kilo medicine ball will work just fine for anyone.

The medicine ball slam requires all your muscles in your upper body to work together making it the best exercise to simulate work in your torso region. Harder your try the better the result.

How To Do It:

  1. Hold the ball above your head with both your hands, and place your feet shoulder length apart.
  2. Slam the ball into the floor as hard as you can (Harder the better).
  3. Catch the ball on its rebound and repeat the steps.

10. Planks

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Planks are one of the most effective exercises to strengthen your abs muscles and tone your belly region. Planks target the belly region and burn fat.

While many people cannot average the plank above a minute, one minute of the plank is enough to put a dent in your exercise routine. The plank position helps put the necessary stress on your abs muscles to build strength and lose stubborn belly fat.

How To Do It:

  1. Rest yourself in your elbows and toes and put all your body weight at the point of ground contact.
  2. Stretch your legs back and try tucking your belly button into your spine.
  3. Keep a straight line and do not lift your butt above or let your belly sink.
  4. Put tension in your body and face down to create a straight line from your head to heels and hold the position as long as you can.

11. Skaters

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Skaters is another exercise to put necessary strain on your abs to get rid of the belly fat. Skaters exercise gets its name from the skating as both have similar positions.

The exercise requires people to stretch and contract their abs and leg muscles quickly and repeatedly which in turn helps to burn belly fat rapidly. The exercise also boosts fitness and increases strength.

How To Do It:

  1. Stand with your legs at shoulder length apart jump to one side and land with an angle leg, raise your other leg behind at an angle.
  2. Jump to another side and exchange the position of your legs.
  3. Shift your weight to the supporting leg everytime you make your jump and repeat the steps.

12. Tuck Jumps

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Tuck Jumps are another effective exercise to help get rid of your stubborn belly fat. Tuck Jumps are explosive exercises that burn fats rapidly.

Exercise requires a lot of energy and calories which help it to be an effective fat burner. Tuck Jumps are a great addition to your workout routine and they also strengthen your abs muscles.

How To Do It:

  1. Stand with your feet at hip-width apart, bend down your knees and attain a squat position with your hands extended straight forward at your shoulder height.
  2. Jump with the help of your leg and touch your knees with your extended hands.
  3. Land softly with your knees bent and repeat the steps.

13. Bicycle Crunches

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Bicycle Crunches are better forms of regular crunches with added steps and faster results. Bicycle Crunches specifically target belly fat and lose them in no time.

Regular crunches are also perfect for burning stubborn belly fat and toning the abs, bicycle crunches are better as they require more variety of motion and a higher level of energy.

How To Do It:

  1. Lay your back flat on the ground and raise your legs forming a 90 degree angle, also lift your head and your shoulder with your hands supporting back of your head.
  2. Try touching you left elbow with your right knee and vice versa while twisting your torso.

14. Sit-ups

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Sit-ups are one of the best exercises for melting those unnecessary belly fats. Sit-ups are easy and effective exercises that can be done anywhere.

Sit-ups do not require any specialized instruments to perform but getting a specialized sit-up bench or someone to help you hold down your knees can be of great help. The exercise targets the belly and tones abs while getting rid of belly fat.

How To Do It:

  1. Lay flat on your back with your knee bent and your feet anchored.
  2. Hold the back of your head with both your hands and raise your head and shoulder to sit straight with the help of your abs.
  3. Lie down softly to assume your initial position and repeat the steps.

15. Froggers

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Froggers are another non-instrumental exercise to help you shed those unwanted belly fat. Froggers are exactly as they sound.

The explosive exercise will involve all of your core muscles and limbs making it a perfect fat and calorie burner exercise. Apart from burning fats, the exercise also helps to tone your abs muscles and get you in shape quickly.

How To Do It:

  1. Squat down and place your hands on the floor between your feet.
  2. Kick your legs back into a press-up position.
  3. Reverse back to the squat position and repeat the steps as long as you can.

16. Thrusters

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Thrusters require dumbbells but the exercise is worth getting yourself a pair. Thrusters help lose your belly fat by strengthening your abs muscles.

The exercise requires you to lift weights on your hands by keeping them straight all while lifting your body up and down to and from the squat position. Thrusters target all major muscles including your core muscles.

How To Do It:

  1. Hold the dumbbells above your head with stretched arms while resting the weight on the back of your shoulder.
  2. Slowly bend into a squat position while slowly contracting your stretched arms but keep the arm and leg parallel.
  3. Spring back to the standing position and repeat the steps as long as you can.

17. Dumbbell Overhead Lunge

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Dumbbell Overhead Lunge is another exercise that not only helps you get rid of your belly fat but also tones all your major muscles.

The only extra equipment required for this exercise is dumbbells. The exercise is fairly easy to perform but do not let the simplicity fool you as it is one of the best exercises to lose excess fat and calories quickly.

How To Do It:

  1. Hold dumbbells one each on your both hands above your head with your hands stretched but do not let your arms touch your ears or head.
  2. Slowly bend one knee down and touch the floor while bending another knee for support, now Alternate the legs as you move forward.

18. Devil's Press

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Devil's Press is not as the name suggests but is a very effective exercise to get rid of those belly fats. You will need two dumbbells for the exercise.

The exercise targets core muscles in your upper body as well as muscles in your limbs, making it a perfect blend of whole-body and belly exercise to undertake.

How To Do It:

  1. Drop down to the push-up position while clutching to the handlebar of the dumbbells.
  2. Do a quick push-up and jump on your feet while using the momentum to swing both dumbbells above your head.
  3. Slowly let your hands fall with dumbbells in between your legs and drop down to the initial position. Repeat the steps as long as you can.

19. Russian Twist

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Russian Twist is a specialized exercise to strengthen your core muscles and get rid of all the fats surrounding them.

A Russian twist performed with a medium-weight dumbbell is a better version of the exercise that helps to accelerate the fat-burn process.

How To Do It:

  1. Sit on the floor with both your back slanted behind and your legs raised a little above the floor, put all your weight on your butt.
  2. Hold the dumbbells with both your hands and twist them from one side to another, do not place the dumbbells on the floor.
  3. Repeat the steps until you feel the contraction on your abs.

20. Kettlebell Swing

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Kettlebell Swing is another exercise to help burn those stubborn belly fat and get yourself ready for the beach day.

The exercise requires a kettlebell but can be adjusted with a dumbbell as well. The exercise is designed to target most of your upper body muscles including your abs. Kettlebell Swing helps accelerate the metabolism for faster results.

How To Do It:

  1. Bend you hips and hold a kettlebell with both your hands at arms length.
  2. Rock the kettlebell slightly and thrust it at your shoulder length all while squeezing your glutes.
  3. Gently lower the kettlebells between your legs and repeat the steps as long as you can.