EASY AT-HOME WORKOUTS TO REDUCE BELLY FAT AND GET A TONED FIGURE

 

At-home exercises can be the best way to get in shape quickly, as long as you are working hard and doing the right exercises. You can do these exercises in your living room, bedroom, or basement—no special equipment required! Take it slow if you have never worked out before or are relatively new to exercise in general.

WHAT EXERCISE BURNS THE BELLY FAT MOST?

The secret to losing belly fat with at-home exercises is to use quick, one-minute workouts, called high-intensity interval training (HIIT). It keeps your heart rate elevated and delivers a calorie burn that is nearly double what you would get from traditional steady-state cardio. 

In new research from McMaster University in Canada, doing just four HIIT sessions per week can help you lose more than twice as much weight as exercising for long periods each week.

Although there are many ways to lose belly fat, research shows that high-intensity training is fruitful. 

A study conducted by Indiana University found that high-intensity exercise led to more weight loss and abdominal fat loss than regular aerobic exercise. 

If you are overweight or obese, doing at least 30 minutes of intense exercise will help you lose abdominal fat faster than a program of low-intensity aerobics.

8 EASY AT-HOME WORKOUTS TO REDUCE BELLY FAT

It is good to know which exercises are best to lose belly fat. Here’s a list of eight easy at-home exercises you can use to get started.

The Plank

A plank is an easy way to build core strength and flatten your belly while toning other muscles in your body. 

To do a plank, get into a pushup position on your knees. 

Use your elbows instead of your hands to maintain your weight.

Spread your arms wide to create a straight line from head to toe.  

Hold for 30 seconds or longer. Rest for 30 seconds and repeat three times with 10-second rest periods between sets. 

Planks can be added to many existing workouts, but be careful not to overdo them! 

If you have chronic back problems or are just beginning a new workout routine, consult with your doctor before doing planks or any exercises that affect your lower back. 

Finally, remember that exercising on an empty stomach may lead to lightheadedness or dizziness; always hydrate well before and after any strenuous activity.

Jump Squats

No, jumping around won’t necessarily help you lose belly fat, but squatting down and standing up will.

Stand straight with your feet about shoulder-width apart. 

Bent your knees and lower your rear as if you were sitting in a chair until your thighs are parallel to the floor (or as low as you can go without feeling uncomfortable). 

Squat for 30 seconds at a time; do two or three sets of 10 repetitions every day. 

This exercise works best because it targets multiple muscle groups—including your core—and helps build strength in your lower body. 

Squats allow you to burn more calories than a regular sit-down workout: 

One study found that people who did squats burned 300 more calories per hour than those who sat during their workout. 

By doing four extra minutes of exercise per day, you will lose an average of one pound per month.

Reverse Crunch

The reverse crunch is a challenging exercise that targets your lower abdominals. 

Start by lying flat on your back with your legs straight and your arms at your sides, palms facing down. 

Tighten your abs and lift your legs off of the floor.

Then bring them in toward your chest while keeping them straight. 

Touch your knees to your elbows or as close as you can get without letting them touch. The closer you get to touch your elbows without letting them go, the more challenging it will be. 

After reaching your furthest range of motion, slowly lower your legs back down to the starting position. 

That is one rep. 

Do 10-15 reps (reps are complete when you cannot physically move any further), rest for 30 seconds, and repeat for 2-3 sets. 

This exercise works best if your feet are firm. 

Use an ab mat under your heels if necessary.

Leg Lifts

The simple act of lifting your legs can help you lose belly fat. 

A University of Missouri study revealed that when obese women did leg lifts at home, they reduced their subcutaneous fat (the kind directly under their skin) for 12 weeks. 

In research published in the Journal of Exercise Rehabilitation people who do leg lifts twice a week decrease their visceral fat by 3.7 percent. 

That’s important because visceral fat is more metabolically active than other fat. It is much more likely to contribute to weight gain and associated health issues like Type 2 diabetes and heart disease. 

To perform leg lifts, sit on an exercise mat with both feet planted firmly on the floor, about hip-width apart from each other. 

Then raise your left leg and extend it toward your body’s midline.

Hold it for a few seconds, and lower it back down to the starting position. 

Repeat using your right leg; continue alternating sides for 30 seconds to one minute at a time (or whatever feels comfortable). 

Try to do two or three sets of 10 reps per day.

Bicycle Crunches

Lie on your back with your hands under your neck.

Bend both knees and bring them in toward your chest, keeping them slightly off of the floor. 

Start to rotate from side to side, and alternate touching your left elbow with your right knee and then touching your right elbow with your left knee. 

Continue alternating for as long as you can until you start feeling fatigued in both arms or upper back. 

This is one rep! Repeat for a total of 45 reps. 

Do not forget to breathe! 

Hold a medicine ball while doing these crunches to add an extra challenge. It will help build endurance in your abdominal region while strengthening your core muscles even more. 

Be sure not to hold it too tightly to reduce blood flow to your hands and forearms.

Jackknife Situps

Lie on your back with your knees bent and your feet flat on the floor. 

Place your hands' palms down under your lower back for support. Raise your upper body until you are in a sitting position. 

Then return to the starting position, bringing your knees into your chest. 

Do ten repetitions; aim for three sets. 

Do not let your hips rise off of the ground or come out of their sockets. 

If performed correctly, you should feel it in your abdominal muscles.  

This move is good for strengthening your core and burning calories while toning. 

Be careful not to overdo it. 

Start by doing five reps three times per week. As you get stronger and more accustomed to doing them, up that number each week until you hit 20 reps each day (5 times 3). 

Lifting heavy objects can also be a way to add weight if needed. But do not push yourself too hard or too fast!

Wall Sits

Wall sits are an easy way to get rid of belly fat at home. 

Start by standing with your back against a wall, about two feet away from it. 

Then slowly slide down to sit on your butt. 

Your legs are straight out in front of you. 

Lean forward, propping yourself up on your arms and shoulders if you need to. 

Hold that position for as long as possible; try setting a timer for one-minute intervals and trying to increase your time each time. 

The more you practice, the longer you will be able to hold it! This is a quick, simple exercise that does not require special equipment or clothing.

Seated Oblique Twists

Seated Oblique Twists are an excellent way to tone your obliques. 

The obliques are on each side of your trunk and help you rotate, bend sideways, and twist. 

To do seated oblique twists, place both feet on one end of an exercise ball and lean back slightly with one hand behind your head or neck. 

Hold on to that side for three seconds at a time, then switch sides every minute or so until done (about 10 minutes). 

If you do not have an exercise ball, try a stability ball instead. 

It is much easier if someone is helping guide you in doing these twists, but it is also possible on your own by holding onto something like a chair while keeping one foot in front of you on top of a medicine ball. This version is more challenging, but it still works your obliques effectively. 

Do not bounce; go slowly and steadily when doing these movements!

Mountain Climbers

Start in a pushup position with your hands on the floor under your shoulders. 

The body should form a straight line from your head to your ankles, and your gaze should be focused straight ahead (not at the ground!). 

Bring one knee toward your chest while trying to keep that leg as straight as possible, making sure not to let that foot touch down until you bring it back.  

Then do a regular pushup followed by bringing your other knee up into your chest. 

Do ten total reps for three sets every other day to help lose belly fat fast.

Conclusion

The belly is a stubborn place to lose fat, but there are some proven strategies for doing so. If you are trying to burn away belly fat, consider performing these easy at-home exercises three times per week. 

You will look and feel leaner. 

Many people find it tough to lose belly fat due to genetics, gender, or diets that lead them to hold onto excess water weight. You can also target belly fat through specific foods that help reduce your waistline.