Check Out These 16 Best Exercises To Reduce Belly Fat Fast

Do you appear awkward whenever you put on that tight fitted shirt of yours? Is that protruded belly of yours giving you a sleepless night? if both answer is yes, then you need to adopt some lifestyle changes that will get you back in shape. There is no doubt about this, belly fat looks displeasing. Apart from its appearance, it can have a negative effect on your long term health. This calls for the attention for you to take the right steps in curbing it.

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To achieve the perfect weight you desire, than you need to incorporate diet and exercise, they work hand in hand. If you thought that only dieting has the ability of burning down your belly fat, then you are totally wrong. If you really want to follow a perfect weight loss plan, then you need to include some hours of exercise in your daily routine so that you can reduce your belly fat. Below is a list of 16 best exercises that can help you reduce your belly fat fasterthan you even expect. 

16 Best Exercises For Reducing Belly Fat

1. Crunches

I guess you might have heard about the exercise known as crunches. In case you have not, I am pleased to let you know that crunches burns belly fat faster than anything you can think of.  This is the more reason why I placed it in the number one position in my 16 best exercises for burning belly fat.

How To Carry Out Crunches Exercise For Reducing Belly Fat

• Simply lie down flat on a mat with your knees bent and feet placed on the ground. In other ways, you can also lift your legs off the floor at an angle of 90 degrees.
• Lift your two hands and place them at the back of your head, or you can also keep them crossed on your chest
• Inhale deeply, and while lifting your torso off the floor, exhale gently
• Inhale again as you are going back down, and exhale once again as you go up
• Inhale again as you get back down, and exhale as you come up
• As a starter, you can do this for 10 times till you get used to it
• Finally, repeat another two or three sets

Note: Do not sit upright when lifting your torso. Your back should make an angle of 30 to 40 degrees with the ground. If you maintain this, only then will you feel pain on your abdominal muscles.

2. Twist Crunches

Once you are familiar with the regular crunches and your body have gotten used to it, you should modify the basic crunch to get an even effective belly exercise.

How To Carry Out Twist Crunches

• Simply lie down on the floor with your hands at the back of your head
• Bend your knees the same way you did with crunches, keeping your feet on the floor
• While you need to lift your upper torso when performing crunches, in twist crunches, you have to lift just your right shoulders towards the left, keeping the left side of your torso on the ground.
• Alternatively, you can lit your left shoulder towards the right. keeping the right side of your torso on the ground.
• Repeat this steps 10 times.

3. Side Crunches

Still a one step further from the normal crunches. It is the same as the twist crunch but the only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch tends to build the muscles on your sides.

4. Reverse Crunches

The reverse crunch is another good exercise to reduce belly fat and it is similar to the twist crunch. The only thing you need to do which is different from the twist crunch. It also focuses on the muscles on your sides.

5. Vertical Leg Crunch

How to perform the vertical leg crunch:

• Lie flat on the floor or mat, with your back on the floor and legs extended upwards (towards the roof) and one knee crossed over the others.
• As you are maintaining this position, do the same thing as you would have done in the case of crunches. That is, you should breath in and lift your upper body from the floor towards the pelvis.
• Exhale slowly as you are bringing yourself down, breathe in again, and exhale as you go up
• Do this for some period of time

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6. Bicycle Exercise

Going by the name of this exercise you might think you will need a bicycle to carry it out, but the answer is NO! Follow the steps below:

How To Carry Out Bicycle Exercise To Reduce Belly Fat

• Lie flat on the floor and keep your hands either by your sides or behind your head as you do crunches.
• Lift your two legs off the ground and bend them at the knees
• Bring your knees close to your chest while keeping your left leg away
• Now, take your right leg away while bringing your left leg close to your chest
• You should continue this process for some time as if your are paddling a bicycle

Also read: 10 Health tips for commercial truck driver to stay fit on the road

7. Lunge Twist

The lunge twist is a simple workout for beginners who wants to reduce belly fat fast.

How To Carry Out Lunge Twist Exercise To Reduce Belly Fat

• Stand as you widen your leg hip apart. Keep your knees slightly bent
• Lift your two hands in front of you, aligning them with your shoulders and keeping them parallel to the ground.
• Take a big step forward with your right leg, and sit down as if you are on a chair so that your knees make a 90 degree angle with the floor. Your left leg should be positioned backwards, supported by the toes.
• Your spine should be kept straight and please do not bend your spine
• Twist your torso (just the torso, and not your legs) to the right and then to the left
• Repeat this for 15 times

8. Rolling Plank Exercise

The aim of the rolling plank exercise is to train the muscles around your abdomen, hip, and lower back.

How To Carry Out The Rolling Plank Exercise To Burn Belly Fat

• Position your body on the floor with your knees and elbows resting on the ground
• Keep your neck aligned with your spine as you are looking forward
• Lift your kneed up and support your legs on the toes
• Contract your knees and keep breathing normally
• This is known as the plank pose. Maintain that posture for 30 seconds
• Now, you should start moving to and fro for the next 30 seconds. This is known as the rolling plank exercise
• Lie down on the floor sideways
• Support yourself on your right elbow and right leg. You should keep your elbow perpendicular to your shoulder, and your left leg should be above your right leg, keeping both together.
• Keep your knees straight, and your hips should not be touching the ground
• Maintain this position for 30 seconds. Once you are comfortable with it, you may hold this for one or two minutes.
• Repeat this on your other side as well
• While you are in this position, you can also lift your leg on the top and bring it down again. This makes the rolling plank exercise more effective. Apart from your abs, the exercise also works on your thighs and hips.

9. The Stomach Vacuum

The stomach vacuum exercises are low-impact exercises which places greater emphasis on breathing than increasing your heart rate.

How To Carry Out The Stomach Vacuum Exercise To Reduce Belly Fat

This very exercise is similar to what we Cat stretch pose. It is also known as the four-point, transverse-abdominal stomach vacuum. You can follow the steps below to carry out this exercise and trim down your belly fat.

• Go down to the ground on all fours, supporting your body on your hands and knees.
• Inhale deeply and loosen your abdomen.
• As you exhale, tighten the abdomen muscles.
• Hold this position for 15-30 seconds.
• Repeat the process.

Another type of stomach vacuum exercise is known as the elevators. Below are the steps on how to carry it out.

• Sit on a chair. Imagine your belly to be an elevator that�s moving up.
• Now inhale deeply using only your nose and think that it�s the first floor.
• Breathe out using your mouth and simultaneously push your belly towards your spine, imagining that you are going up to the fifth floor.
• Breathe out fast five more times, squeezing your abs every time you exhale.
• Repeat the same five more times.

The last type of stomach vacuum exercise is when you try standing pelvic tilts. Below is the steps on how it is been done.

• Stand with your legs hip width apart and bend your knees slightly.
• Inhale deeply through your nose and push your belly inwards towards your spine, and at the same time, roll your hips out in the front.
• Do five to six sets.

10. Captain's Chair

All you need to carry out the Captain's chair exercise is a chair, then simply follow the steps below:

• Sit on the chair with your spine straight and shoulders relaxed.
• Keep both hands beside you with your palms by the side of your hips, facing downward.
• Inhale deeply.
• As you exhale, bring both your legs upwards such that your knees are close to your chest. Hold for five seconds. Don�t bend forward and arch your back.
• Bring down your legs slowly and repeat.

11. Bending Side To Side

This is another good exercise to reduce belly fat fast. The steps to carry out this exercise is outlined below:

• Stand erect with your feet together and keep your hands to the sides.
• Keeping your legs grounded, bend your body to the right as much as possible till you feel a strain on your left waist. As you do so, ensure your right hand is on the right hip, and the left hand is raised upwards. Stay in the position for 15 seconds.
• Return to the original position.
• Now bend to the left, and retain the position for another 15 seconds.
• Slowly, you may increase the holding time to 30 seconds.

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Cardio Exercises To Reduce Belly Fat Fast

Getting involved in cardio exercises is one of the most effective ways to burn down that excess calories and at the same time reduce your belly fat. Carrying out this activities in a regular basis have immense contribution to your health such as reduction of stress, better sleep, an increase in your lung capacity, and a sense of overall wellbeing.  Let me continue with some examples as listed below.

12. Walking

The easiest cardio exercise you can engage it is walking some distance regularly. It is one of the easiest way to reduce belly fat naturally. I guess you might be surprised with this statement. You might thought it is too simple to be that effective. Well, I am glad to inform you that walking is one great and effective way to burn that excess fat on your belly. If you maintain a healthy diet and at the same time walk some distance for 30 to 45 minutes for at least 4 to 5 hours a week, you will experience a gradual decrease in your weight as a whole.

Walking, though a low-impact exercise, increases your metabolism as well as your heart rate. An increased metabolic rate will burn away calories faster, thereby helping you to eliminate the accumulated fat around your belly.

13. Running

A rule of thumb is that you have to get your body accustomed with different workout routine. Hence you can always make an occasional switch. Running is another good exercise to reduce belly fat. It is also an effective way of keeping your heart rate up and burn excess calories.

14. Jogging

If you feel jogging requires much strength, then you should opt for jogging instead. Research have proven that jogging is more effective in breaking down unwanted fat when compared to weight lifting. Jogging is a form of aerobic exercise that is effective in fighting obesity and staying fit.

15. Cycling

Cycling is another cardio exercise that helps in reducing belly fat. Always ensure you experience an increased heart beat rate while you are cycling.

Must read: 7 Best cycling recovery techniques after a road race

16. Swimming

The last on my list on the best exercises to reduce belly fat fast is swimming. It is a cardio exercise that has immense benefits on your overall health, such as from losing weight to burning off excess calories.  The strokes you choose should be strenuous in order to help you burn those excess calories of yours. You can start by gong for a swim once or twice in a week.

This 16 best exercises to reduce belly fat fast are quite simple to carry out. But if you are confused about the steps listed above, you can easily search for a YouTube video for each of them. Kindly share this post with your friends before you leave.