If you want to slim fast, you need to work on losing your belly fat. Belly fat is a stubborn and unhealthy fat.
Belly fat looks unflattering, and it increases your risk of heart disease, stroke, diabetes, and certain types of cancer. Here are some of the best and practical ways to lose belly fat or burn your stomach fat so you can show off a well-toned tummy and reduce the risk of certain diseases.
Exercises to Lose Belly Fat
When you exercise, you burn calories and decrease the fat percentage of your body. Exercising makes you slim fast because it helps shed off fat from your entire body, specifically belly fat.
Here are some of the best and practical ways to lose belly fat or burn your stomach fat so you can show off a well-toned tummy and reduce the risk of certain diseases.
1. Brisk Walking
- Walking is a simple yet good cardio exercise which can help you stay fit and lose belly fat.
- You do not need any equipment to walk except your legs and a good pair of walking or rubber shoes.
- You can brisk walk for about 30 to 60 minutes every day and lose belly fat as well as fat from other parts of your body.
- Brisk walking every day can also help you unwind and release all your stressful emotions.
- Walking also ensures that you do not over-train.
- Walking helps lower your cortisol levels which can help reduce belly fat.
- Overtraining can make your body over-produce the stress hormone – cortisol that can even contribute to more belly fat.
- Walking can also positively affect your heart rate and metabolism.
- Walking combined with a balanced diet can do a lot of magic when you are working to lose weight fast and of course belly fat.
- Running can make you burn more calories, but brisk walking is not too far behind.
2. Running
- You know for sure that running can make you burn many calories.
- Running on an inclined surface rather than on a flat surface can increase calories burned by as much as 50%.
- You can do running on an incline either on a hill or on an inclined treadmill.
Here Is What You Can Do:
- Jog or walk on an incline (treadmill) for about 5 to 15 minutes.
- Keep on jogging for another 15 minutes, maintain your pace, and start to run.
- You do not need to do a sprint, but you should run hard enough that you cannot converse with anyone.
- Run for about 5 minutes then slow down and return to jogging.
- Alternate running and jogging. Jog for 5 minutes and run for 10 minutes.
- Do this exercise for about 45 minutes every day.
3. Cycling / Bicycling
- You can burn a lot of your belly fat through cycling.
- Cycling can up your heart rate, burn a lot of calories, lose weight in your thighs, and get rid of belly fat.
- You can also try taking your bike to nearby places.
- Bicycling is a low impact cardio exercise.
- Depending on your intensity and speed, you can burn up to 500 calories when bicycling for about 30 minutes.
- Exercise on your bicycle regularly and you will surely shed off your belly fat.
4. Zumba
- If you want to have a fun work out and do wonders for your overall health, do Zumba at home, or attend Zumba classes.
- A Zumba workout is a high-intensity exercise.
- Zumba not only quickly melts belly fat but also lowers your blood sugar and cholesterol levels.
- You can do Zumba routines for about 30 minutes or just quick bursts with your favorite music.
- Many Zumba routines focus on the meringue, cumbia, salsa, and reggaeton dances for fat loss.
- You may find it difficult at first to follow the dance steps but doing the routine a couple of times will make you effortlessly bounce with the music.
- On average, joining Zumba classes can allow you to burn about 10 calories per minute more than power yoga, step aerobics, cardio kickboxing, and Pilates.
- So, put on some music, dance your buns off, sweat, and lose weight fast.
- Zumba is an amazing workout to get rid of your belly fat. Join a class in the gym or follow a video.
5. Crunches
- Doing crunches is probably the most effective exercise to burn your belly fats. It is the top exercise to lose belly fat.
To Do A Crunch:
- Start off by lying down flat on your back.
- Slowly bend knees with your feet towards the floor.
- Place your hands behind your head or cross them on your chest.
- Be mindful of your breathing pattern while doing this exercise.
- This exercise will not only melt belly fat but will also build your abs.
You Can Also Do The Reverse Crunch:
- This exercise is the 5th best exercise to lose belly fat and to strengthen your core muscles.
- Start off by lying down flat on your back.
- Position your arms at your sides.
- Cross your feet.
- Lift your feet off the floor allowing your knees to be at a 900 angle.
- Lift your shoulder and head from the ground (allow your abs to contract).
- Exhale when contracting your abs and inhale as you lower down your back to the ground.
- Do 3 sets of this exercise with about 16 repetitions.
- You can also try doing a vertical leg crunch which is like a simple crunch.
- It is however a more intense exercise because it makes your abs work harder.
To Do A Vertical Crunch:
- Start off by lying flat on your back.
- Place your hands behind your head.
- Cross your knees and put your legs up (in a straight position).
- Lift your shoulders and head from the floor by flexing your abs.
- Return to a lying position.
- Your legs should always be extended in the air
- Exhale when you flex your abs and inhale when you return to a lying position.
- Do 3 sets of this exercise with about 16 repetitions.
6. Burpees
- Burpees are exercises that work on your chest, lats, shoulders, quads, triceps, and sheds your belly fat.
- Since burpees entail intense plyometric movements, it works as many of your muscles as possible. It also makes your heart pump a lot.
Doing A Burpee, You Need To:
- Go into a push up position.
- Jump
- Get back to a push up position.
- This exercise will hit all your muscles from head to toe.
- Do 10 repetitions of this exercise and revive your metabolism like doing a fast 30-minute sprint.
- This means you will be burning a lot of belly fat fast.
Here Is Another Form Of Burpee:
- Stand with your feet shoulder apart.
- Bring your hips back and lower your body to a low squat.
- Position your hands outside your feet.
- Hop and bring your feet back.
- Jump outside of your hands with your arms overhead and your weight entirely on your heels.
- Medicine ball burpees are also effective to get rid of your belly fat and to make you slim fast.
- Add a medicine ball when you do a burpee for a more intense exercise that will increase your metabolism, get rid of belly fat, and build a set of six-pack abs.
To Do Medicine Ball Burpees:
- Stand with your feet apart – about the same length as your shoulders
- Hold a medicine ball with both of your hands.
- Bring the medicine ball overhead.
- Slam the ball as hard as you can on the ground sitting and hinging your butt as you slam the medicine ball. Hinge over with your knees bent.
- Position your hands outside your feet on the ground.
- Jump back and go to a high plank position while keeping your body in a straight line.
- Jump back to a squatting position,
- Pick up the medicine ball.
- Bring it overhead.
- Extend your body and stand tall.
- Burpees are an intense exercise, but it will make you lose weight fast and lose your belly fat, too.
7. Medicine Ball Slams
- Medicine ball slams are an explosive metabolic exercise that targets many of your muscles.
- This exercise works mostly on your hamstrings, obliques, biceps, shoulders, and quads. As you continue to do this exercise it will work on all your muscles.
You Can Either Do An Overhead Ball Slam Or A Side-To-Side Ball Slam.
- Place the medicine ball beside you
- Stand tall with your feet apart.
- Pick up the medicine ball.
- Slam the ball a while you rotate your body.
- Catch the ball while on the split squat position after one bounce (make sure to pivot and bend back your knee as you go into a split squat position).
- Repeat this routine on alternate sides.
- Make sure to tighten your core when you bring the ball from your side and overhead.
8. Sprawls
- Sprawl is a full-body exercise that burns calories and tones your lower and upper body.
- It works on your abs while burning belly fat.
- A regular sprawl entails bringing your chest to the ground and doing a push up plank.
Here Is How To Do A Sprawl:
- Stand straight with your feet shoulder distanced.
- Position your hands on the ground.
- Spring your feet to a plank.
- Jump to a squat position.
- Stand straight.
- That is one repetition.
- If you want to burn more calories, lose belly fat, and slim fast, jump in between sprawls.
9. Rowing Machine
- This exercise is best done on the beach
- Not having access to the sea or to water doesn’t mean you can’t row
- You can do this fat-burning cardio exercise in the gym with a rowing machine.
- This exercise increases your heart rate which in turn burns calories and fats, especially your belly fat.
- It also works on your arms, legs, shoulders, back, and leg muscles.
Try This 4-Minute Rowing Routine:
- Row for 20 seconds.
- Rest for 10 seconds.
- Repeat this 8 times. Check your distance after every repeat and try to beat your distance at every repetition.
- Remain on the rowing machine and continue to hold the handle during your 10-second rests.
- After repeating the routine 8 times, row as fast as you can for 500 meters while checking on how long it takes.
- Beat your time the next time you go on a rowing session.
- Running can make you burn more calories, but brisk walking is not too far behind.
What Is Belly Fat?
Belly fat or abdominal fat comes in two forms:
- Visceral fat is fat hidden deep within the abdomen wrapping around the organs clustered around the abdomen.
- Subcutaneous fat is visible fat below the skin. It is stored fat wrapped around your waist.
- While subcutaneous fat is what is noticeable, visceral fat has greater health risks.
- Even if you are not overweight and fat is not always visible, you still have a lot of visceral fat.
Just like muscles, fat is metabolically active and produces numerous chemicals such as hormones that send signals to the brain that you are satisfied or hungry.
Reasons to Lose Belly Fat
When you want to lose weight fast, the first thing that comes to mind is to considerably reduce your belly fat.
After all, you want to slip into your tight-fitting jeans without having to deal with bulging fat on top (muffin tops). Additionally, when you lose belly fat, you improve your health.
There are exercises focused on your core so that you can burn belly fat and fat all over your body for a more chiseled and stronger core.
Final Thoughts
Make some adjustments in your daily routine to accommodate these exercises. Over time, you’ll find yourself feeling fitter and heathier.
Another bonus is that the weight (i.e., the unwanted fat) will fall away and leave you with a re-sculpted and attractive body shape.
To help matters along you can limit your calorie intake. However, if you commit yourself to these exercises, you’ll be surprised what a positive change in your life they will make!
You need to have the right mindset and discipline. Albeit difficult and challenging, it is achievable if you focus and do the exercises on a regular basis.
Ann Roberts
