One of the most frequently asked questions I get from gym goers is: what are the best exercises to lose belly fat?
What I always tell them is that the best exercise to burn belly fat is the one that helps you lose fat all over your body.
Research shows you can’t see where you’re losing fat. This is whether your problem areas are the stomach, arms, or legs.
So if you’re trying to lose belly fat, the goal should always be fat loss. And to lose fat, you need to do both aerobic exercise and strength training on a regular basis.
The goal is a minimum of 150 minutes of exercise per week, as recommended by the Centers for Disease Control and Prevention (CDC).
You can split your minutes between aerobic exercise and strength training to maximize fat loss.
Cardio, especially high-intensity cardio, is effective at burning calories while increasing overall fat loss.
Strength training is what helps you shape and build lean muscles, including your abs. The more lean muscle you have, the more your body burns calories, too, so it’s a productive cycle.
Together they help you achieve your fitness goal of losing belly fat.
In addition to exercising to lose fat, it is also important that you eat with a calorie deficit. Otherwise you can exercise whatever you want, you will not lose weight or belly fat.
That said, if you’ve been exercising consistently and want to add a few abs to your routine, here are the three best.
Below I will share 3 exercises that you can add to your routine that will help you lose belly fat.
1. Bicycle Crunches
When done correctly, the bicycle crunch works your abs as well as your obliques.
It is one of the most effective abdominal exercises according to the American Council on Exercise. This core workout strengthens the rectus abdominus (the muscle that makes up the visible “six-pack abs”).
With each rep, you should feel your core working without pulling your head. Also resist the use of momentum.
This is how you do a bicycle crunch the right way
Lie flat on your back with your knees bent and your feet flat as wide as your hips are on the floor. With your hands behind your head and your elbows bent out to the sides, contract your abs to lift both your shoulder blades and legs off the floor. Start by bringing your right knee toward your left elbow. As you bring your right knee in, straighten your leg and reach in front of you at a 45-degree angle. Repeat on the other side, bringing your left knee toward your right elbow and straightening the right leg. Continue alternating side to side with your abs and core. Do 12-15 reps per side to complete one set.
2. Skipping rope
Skipping rope is a great full-body cardio exercise that will help you burn calories and lose fat. In just 30 minutes of skipping rope you burn no less than 300-500 calories, depending on your weight.
In addition to burning calories, jumping rope also improves your cardio fitness and heart health. Not to mention, it’s a great workout for your arms, legs, and abs. Aim for 6 sets of 5 minutes at a moderate pace.
3. Side Shelves
Last on the list is the side shelf. It’s an oblique exercise that strengthens and stabilizes your core muscles. As with the plank, this side plank is also a static exercise in which you have to hold and hold the tension.
Here’s How To Perform The Side Plank
Lie on one side with your legs fully extended. Stack your feet together and keep your elbow tucked directly under your shoulder. Adjust your feet and head so that your whole body is in one straight line. Tighten your abs and core and hold for 30-60 seconds. Return to the starting position and repeat on the other side.
To take off
To lose belly fat, you need to lose weight as a whole, not in parts. This is because you cannot spot fat.
But the exercises mentioned can help strengthen your core and tone your abs. They also help to create definition and leanness in the abdominal areas once the fat layer is off.
The key is to view abs as a supplement to your strength training.
The focus should not be just one part of your body, but your whole body. Only then can you lose belly fat and see more definitions or the tones you are looking for.
And don’t forget to combine your belly fat training with a healthy diet to see results.
This post Speed Up Belly Fat Loss With These 3 Exercises, Trainer Says was original published at “https://www.fitwirr.com/workout/exercises-for-belly-fat/”