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HomeDiets & Weight Loss10+ Exercises to Lose Belly Fat: Quick & Effective Tips

10+ Exercises to Lose Belly Fat: Quick & Effective Tips

Searching for effective solutions to reduce belly fat is always a hot topic among health and fitness enthusiasts. For many, belly fat is not just an aesthetic issue, but also poses health risks such as cardiovascular diseases and diabetes. In this article, let’s explore with Grove Health Bondi a series of exercises to lose belly fat that have been proven effective through research and practice. These exercises not only help burn calories but also strengthen the abdominal muscles, thereby improving overall physique and quality of life. Start your transformation journey with us, where you will find scientifically-based, safe, and effective training methods.

Top 10 Exercises to Lose Belly Fat Fast
Top 10 Exercises to Lose Belly Fat Fast

10 Fastest Belly Fat Burning Exercises in 7 Days 

Are you looking for effective ways to reduce belly fat? Here are some exercises to lose belly fat recommended by health experts, which will help you achieve a slim waist and attractive legs.

1. Crunches – The Classic Abdominal Exercise 

Are you aiming for a firm waistline? Try Crunches – a popular and effective exercise to lose belly fat. Here’s how to perform this exercise:

  • Step 1: Find a flat surface to lie down, ensuring your head, back, and buttocks are all in contact with the ground. Your knees should be bent, feet flat on the ground. You can also try lifting your legs, creating a 90-degree angle with the floor.
  • Step 2: Place your hands behind your head or cross them over your chest. As you prepare to crunch, take a deep breath, then exhale as you lift your upper body.
  • Step 3: Repeat the movement. Each time you lie down, inhale deeply, then exhale as you lift your body.

Intensity: You should perform 10 crunches per set, with 2 – 3 sets. Over time, you can increase the intensity of your workout.

Crunches
Crunches

2. Twist Crunches – Diagonal Abdominal Exercise 

Twist Crunches, also known as diagonal crunches, is an effective workout method to reduce waist fat. This is an advanced exercise once you are familiar with the basic crunches. This exercise is not only easy to perform but also yields quick results in reducing belly fat.

Here is a detailed guide to perform the Twist Crunches exercise:

  • Step 1: Start by lying down on the floor, with both hands placed behind your head. Your legs and knees should maintain the same position as when you perform the basic crunches.
  • Step 2: As you crunch, lift your body and move your right shoulder to the left. The rest of your shoulder should remain on the floor.
  • Step 3: Next, switch sides. Lift your left shoulder and move it to the right, while the rest of your body remains on the floor.

For effective belly fat reduction, you should perform this exercise 10 times per set and do 2 to 3 sets.

Twist Crunches
Twist Crunches

3. Side Crunch – Toning the Waistline with Angled Crunches

Side Crunch, also known as angled crunches, is an excellent workout method to reduce belly fat and tone your abs. This exercise is similar to Twist Crunches, but it requires you to tilt your legs to the same side as your shoulder. This exercise helps reduce diagonal belly fat and train the oblique muscles on both sides.

When performing this exercise, you don’t need to rush. Instead, exercise slowly and perform each movement carefully. To avoid injuries and increase effectiveness, you need to focus on the exercise.

Intensity: You should perform this exercise 10 times per side in each set and do 3 to 4 sets.

Side Crunch
Side Crunch

4. Reverse Crunches – Lower Abdominal Exercise 

Reverse Crunches, also known as reverse sit-ups, is one of the top 10 most effective exercises to lose belly fat and reduce waistline measurements. The highlight of this exercise is its easy-to-perform movements and quick results.

Here is a detailed guide to perform the Reverse Crunches exercise:

  • Step 1: Start by lying flat on the floor or an exercise mat, with both legs and arms straight along the floor. Keep both hands firmly on the floor while performing the movement.
  • Step 2: Move your legs so that your shins are perpendicular to your thighs, and your knees are bent at a 90-degree angle.
  • Step 3: Then, lift your knees, bringing them as close to your chest as possible, hold for 2 seconds, then return to the initial position with your legs perpendicular.

Intensity: Perform 15 – 20 times per set and do 2 – 3 sets.

Reverse Crunches
Reverse Crunches

5. Vertical Leg Crunch – Core Strengthening with Vertical Leg Raises 

The Vertical Leg Crunch, also known as the vertical leg lift exercise, is one of the most effective exercises to lose belly fat. Notably, this exercise also helps enhance flexibility for the back, neck, shoulders, and builds strength for the core muscles.

Here is a detailed guide to perform the Vertical Leg Crunch exercise:

  • Step 1: Start by lying on a flat surface, so that your back, abdomen, and buttocks are in contact with the surface. Place your hands behind your head, lift your legs high and cross them.
  • Step 2: Keeping your legs in position, inhale deeply, and exhale slowly as you crunch up.
  • Step 3: As you lower yourself down, inhale again, and exhale as you crunch up.

Intensity: You should perform 12 – 15 repetitions per set and do 2 – 3 sets.

Vertical Leg Crunch
Vertical Leg Crunch

6. Bicycle Exercise – Cycling Motion for Belly Fat Reduction 

The Bicycle Exercise, also known as the cycling exercise, is an effective method to reduce belly fat that you can perform anywhere, anytime. This is a comprehensive exercise, not only focusing on the abs but also helping to burn fat in the legs.

Here is a detailed guide to perform the Bicycle Exercise:

  • Step 1: Lie flat on the floor, place both hands behind your head, similar to when you perform crunches.
  • Step 2: Lift both legs slightly higher than the floor. Then, move your right knee towards your left elbow and vice versa.
  • Step 3: Perform this movement at a moderate speed and continuously, ensuring that your feet do not touch the floor.

Intensity: Perform 10-15 times for each set and do 3 – 4 sets.

Bicycle Exercise
Bicycle Exercise

7. Lunge Twist – Core Stretching and Belly Fat Burning

The Lunge Twist, also known as the hip twist in lunges position, is a versatile exercise that helps reduce belly fat, train the oblique muscles, and the front thigh muscles. Although this exercise has a certain level of difficulty, if you persist, the results obtained will be surprising.

Here is a detailed guide to perform the Lunge Twist exercise:

  • Step 1: Stand straight, with your feet shoulder-width apart. Bring your hands in front of your chest, you can also hold a dumbbell or other training equipment.
  • Step 2: Step one foot forward and bend your knee, keeping your body balanced.
  • Step 3: Keep your back straight, do not lean forward, rotate your body to both sides one at a time and return to the original position.

Intensity: Perform 15 times for each set and do 2 – 3 sets.

Lunge Twist
Lunge Twist

8. Rolling Plank Exercise – Plank Variations for Belly Fat Reduction 

The Rolling Plank Exercise, also known as the Plank Push-up, is a strength and endurance exercise for the abs, with a focus on the oblique muscles. This exercise also strengthens the shoulders and lower back.

Here is a detailed guide to perform the Rolling Plank Exercise:

  • Step 1: Start in the Plank position.
  • Step 2: Alternately place your right or left hand down on the floor to lift your body up.
  • Step 3: Keep your legs and hips at the correct distance from the floor.

Intensity: Perform this movement for 30s – 60s for each set and do 3 sets.

Rolling Plank Exercise
Rolling Plank Exercise

9. The Stomach Vacuum – Creating Space in the Abdomen

The Stomach Vacuum, also known as the exercise for creating space in the abdomen, is an effective belly fat reduction exercise that you can perform easily. This is an isometric exercise, which helps strengthen the abdominal muscles.

Here is a detailed guide to perform The Stomach Vacuum exercise:

  • Step 1: Start in a position where only your knees and hands touch the ground, with your back parallel to the floor.
  • Step 2: Take a deep breath and relax your abdomen. When exhaling, tighten your abdomen and use your abdominal muscles to push all the air out. Note that you should not use your chest to push the air out.
  • Step 3: Maintain the tightened abdomen position, inhale and exhale for 15-30 seconds.

Intensity: Perform this breathing exercise 15 – 20 times per set and do 3 sets.

The Stomach Vacuum
The Stomach Vacuum

10. Captain’s Chair – Belly Fat Burning Exercise with Just a Chair

The Captain’s Chair, also known as the leg lift exercise, is an effective belly fat-burning exercise that you can perform anytime, anywhere. This exercise primarily targets the abdominal and back muscles, enhancing strength and endurance.

Here is a detailed guide on how to perform the Captain’s Chair exercise:

  • Step 1: Sit upright on a chair, with your hands resting or gripping the sides of the chair for support. Keep your gaze forward.
  • Step 2: Lift both legs towards your chest, maintaining this position for 5 seconds.
  • Step 3: Return your legs to the starting position and repeat the movement.

Exercise Intensity: Perform about 8 – 12 repetitions per set and do 3 sets.

Burning Exercise with Just a Chair
Burning Exercise with Just a Chair

2 Golden Rules When Doing Exercises to Lose Belly Fat 

1. Combine Cardio Exercises for Faster Belly Fat Reduction

Cardio exercises can effectively help reduce belly fat by boosting metabolism and burning calories. When combined with a healthy diet, cardio exercises create a “caloric deficit” (meaning you consume fewer calories than you burn), which promotes fat loss over time. This approach to fitness and health can be a sustainable way to achieve and maintain a healthy body composition.

2. Gradually Increase Exercise Intensity for Effective Belly Fat Reduction

Gradually increasing the intensity of your workouts not only helps your body adapt to the exercises but also optimizes the fat-burning process. Cardio exercises and high-intensity interval training (HIIT) can boost your metabolism, even after the workout has ended, thanks to the “afterburn” effect or post-exercise oxygen consumption (EPOC). This process typically lasts for about one to two hours after a moderate-intensity workout.

FAQs

How Many Crunches Should Be Done in a Day? 

The number of crunches you should do each day depends on your personal goals and fitness level. For beginners, performing 10-15 repetitions per set is a good choice. On average, doing 25 to 30 crunches daily is sufficient for most purposes. However, if you do too many crunches in one session, you may feel very tired and could even injure your abdominal muscles.

How Many Calories Are Burned with 100 Crunches? 

The number of calories you burn while doing crunches depends on several factors, including your weight and the intensity of your workout. An average person, weighing 137 pounds (approximately 62 kg), will burn about 0.21 calories per crunch. Therefore, when doing 100 crunches, you would burn approximately 21 calories. However, another person weighing 150 pounds (approximately 68 kg) would burn about 10 calories when doing 100 crunches. Thus, the number of calories burned can vary depending on your weight and workout intensity.

Conclusion

In conclusion, reducing belly fat requires not only a balanced diet but also persistence in exercising. The exercises to lose belly fat that we have introduced in this article not only help you effectively reduce belly fat but also enhance overall health. Remember, no exercise can deliver instant results, but with persistence and continuous effort, you will notice positive changes in your body. Start today with these belly fat reduction exercises and feel the difference.

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Glenn Salkeld
Glenn Salkeldhttps://grovehealthbondi.com.au/
Professor Glenn Salkeld is a health economist with more than 30 years experience in public health research and a PhD in the economics of preventive health care. Glenn has a particular interest in screening and diagnostic test evaluation based on the implementation of multi-criteria decision analysis.
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