If you’re reading this article, you’re probably struggling to lose stubborn belly fat. It may seem like those extra few pounds just won’t go away no matter what you do.
To be honest, all you need to do to lose that belly fat is achieve (and maintain) a calorie deficit. However, this is much easier said than done.
When it comes to calorie balance, there are essentially two main components that come into play:
How many calories you are taking in (“calories in”). How many calories you consume (“calories out”).
In this article, I will mainly focus on how to burn more calories through exercise. In addition, I’ll be reviewing a great circuit of 5 exercises that will get you sweating, burning calories and getting closer to your goal of a flat, defined stomach!
Exercise tips to burn belly fat
As mentioned in the introduction, there are two key pieces to the weight loss puzzle: a healthy diet and exercise.
When it comes to nutrition, there are many different methods that work well, depending on your individual needs. However, in terms of exercise and physical activity, sometimes all it takes to burn more calories is a little creativity.
For example, the following list outlines some simple steps that anyone can incorporate into their day to increase calorie expenditure.
Park far away from the store to increase your walking distance. Wear a pedometer or use a pedometer app, aim for 10,000 steps per day. Set a reminder to get up and stretch once an hour throughout your workday.
Of course, there are MANY other tips and tricks that can work for you. Play around with some of these methods and see if you can develop habits to increase your physical activity!
5 best exercises to burn belly fat
Every day we are bombarded with ads promoting new fitness equipment. However, you may be surprised to know that you can get an incredible abs workout with just a little bit of floor space and a timer.
The following exercises should be performed in a circuit. This means that once you’re done with the first exercise, you move straight to the next exercise, with little or no rest.
You continue in this way until you have completed 5 circuits (or 5 rounds of each exercise). You can do this circuit as many as 4 times a week, or just 2 times a week.
Let’s go after it!
1. “Over-Under” Range Side Shelves
This is one of the best abs exercises to increase balance, proprioception and core strength.
Primary muscles used: Obliques, multifidi, quadratus lumborum
How to perform?
Start in a side plank, with your right forearm flat on the floor and your left foot stacked on your right. Keeping your body in a straight line, reach under your body as far as you can, then reach for the ceiling. Repeat this alternating movement for 30 seconds, then switch sides.
2. Bicycle Crunches (Single Knee Raise Crunches)
Bicycle crunches are a classic exercise that has been popular in gyms for decades. The move is a great choice because it emphasizes many different abs and works on total body coordination.
Primary muscles used: Rectus abdominis, obliques, hip flexors
How to perform?
Lie flat on your back, bring your left knee toward your chest as you lift your shoulder blades, twist your back and try to bring your right elbow toward that knee. Perform this movement alternately for 30 seconds.
3. Side Plank With Hip Drops
Like the traditional side plank, or the side plank with an “over-under” range, this variation is great for both balance and reinforcement.
Primary Muscles Used: Obliques, Multifidi, Hip Abductors
How to perform?
Start in a side plank, with your left forearm flat on the floor and your right foot stacked on your left hand. Lift your hips toward the ceiling, then slowly lower them back to the floor. Repeat this alternating movement for 30 seconds.
4. Mountaineers
This exercise is widely used in group fitness classes as it creates a tremendous cardio response and can be done without equipment.
Primary muscles used: various shoulder muscles, rectus abdominis, obliques
How to perform?
Place both hands and feet flat on the floor as if you were going to perform a push-up. Quickly bring your right knee to your chest, then return it to the starting position. Repeat on the other side, performing this movement alternately throughout the exercise. Continue to perform this movement for 30 seconds.
5. Russian twist
Often this exercise can be made more difficult using a weight or an exercise ball. However, no weights are needed to get an excellent result from this move.
Primary muscles used: Obliques, rectus abdominis, multifidi
How to perform?
Start by sitting on the floor. Put your fingers together and lean back as far as you can comfortably. Lift both feet off the floor to make the exercise harder (optional step) Keep your back straight, twist back and forth again, aiming to hit the ground on each side in an alternating manner. Repeat this back and forth motion for 30 seconds.
Summary about exercises to burn belly fat
If you’re struggling to lose belly fat, you’re not alone! Many people have the same problem and many people are looking for effective solutions. By optimizing your diet to achieve a calorie deficit and exercise more, you’ll lose that fat in no time!
Try these amazing fat burning exercises and see what you think!
More exercises to burn belly fat:
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