‘Which is the best exercise to lose belly fat quickly?’ A smaller, flatter tummy is something that many desire. Not only do many of our idols have ‘snatched’ waists, but in a way, a smaller waist can make your outfits fit you better. If you have been struggling to find the best exercise to lose belly fat either at home or at the gym, then this article is for you!
When you are overweight, obese, or have added a couple of pounds in the last few months, it can be hard to put on those tights or shorts that show off your tummy and head over to the gym to get your workout in.
If you have been feeling like this and are wondering “what is the best exercise to lose belly fat at home?”, then yoga could be what you need. While we are not discrediting popular at home belly workouts (6) like kettlebell swings, burpees, mountain climbers, etc., yoga is a fantastic workout that while it may look simple, will have your muscles burning and you sweating by the end of the session.
Here are some simple yet effective yoga exercises to lose belly fat at home (9, 3)
Read More: Yoga To Lose Weight In 10 Days: Nothing But A Yoga Mat And Your Own Body Weight
Yes, planks are a yoga pose also known as Kumbhakasana.
There are many different workouts that work well to help men lose belly fat. Some of them include the above mentioned yoga poses, crunches, scissor kicks, sit-ups, half seated reverse crunches, and more. But which is the best exercise to lose belly fat for men? This would be a combination of a healthy diet, cardio and strength training, while incorporating any or all of the above outlined exercises.
Also known as a FUPA (fat upper pubic area) this lower fat is something that many of us are not comfortable with. If you have some extra fat in your lower belly, then you may have had to deal with some unfortunate comments from people as well as feeling a little awkward when it sticks out from your shorts jeans and dresses.
If this is something that you struggle with and would like to learn some workouts to help you get rid of it, here are some workouts that can help with this issue. Remember that there is no one ‘best exercise to lose lower belly fat’ easily, instead, add these workouts to a well rounded fat loss routine to help you achieve your desired results (10).
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This is a fantastic workout that targets your general core area, lower belly, and also offers a great leg workout in the same instance.
This is one of the best exercise to lose lower belly fat at home as it does not require any equipment; just a clear space and some soft landing beneath your feet. Another good thing about this specific exercise is that it is a great full-body workout that targets not only your core, but also your delts, chest, hamstrings, and glutes.
If you are wondering what is the best exercise to lose lower belly fat while also working on your glutes and lower back, then this workout is your best bet. Here is how to do it
Read More: How Many Exercises Per Workout For Weight Loss: Making The Most Out Of Your Gym Time
Love handles are the bane of many women’s and some men’s existence. Those extra pinchable fat deposits on the sides of your stomach and around your hips can lead to insecurities especially if you wear some figure hugging jeans, shorts or dresses.
The causes of love handles are many and varied ranging from unhealthy diets, genes, alcohol consumption, lack of sleep, increased stress, failure to workout and more. So what is the best exercise to lose belly fat and love handles?
If these fat deposits are causing you sleepless nights and/or affecting your self-esteem issues, you have to remember that doing just one type of exercise will not help you get rid of the issue. Instead, opt to do a combination of cardio and bodyweight exercises such as hanging leg raises, Russian twists, side plank dips, and woodchoppers. These targeted workouts are great for your core, and especially for the obliques where the love handles are located.
While some people are wholly comfortable battling belly fat with just body weight exercises, some people prefer using some equipment or the other to help their workout along. If you are in the later group and are wondering what is the best exercise equipment to lose belly fat, then we have several options for you (8, 1).
Running is one of the best ways to lose not only belly fat but also general body fat in general. If you are not willing to run outside battling cyclists, cars, the elements, and other people then the treadmill works best for you. This exercise equipment forces you to keep moving throughout your workout making sure that you are burning those calories. It is also great for cardio and can even be used to lose even more fat if you opt for HIIT treadmill workouts (2).
If running on a treadmill doesn’t sound appealing to you, then you could try the elliptical. Like the treadmill, it offers a cardio workout and you can make your workout HIIT if you so desire. This machine offers both an upper and lower body workout which works great to help get rid of belly fat and is less stressful on your joints than running. According to Harvard Medical School, depending on how much you weigh, you can burn anywhere from 270 to 380 calories in 30 minutes (5).
Whether you choose an air or a fan bike, this equipment offers the best exercise to lose belly fat as it requires maximum full body effort to keep pedaling. Harvard Medical School states that peddling at a moderate speed on this equipment can help you burn anywhere from 420 to 588 calories in an hour, depending on how much you weigh. On the other hand, if you choose to apply yourself and cycle vigorously, you stand to burn anywhere from 630 to 882 calories in an hour (5).
Like all other gym machine equipment in this section, a rowing machine offers a full body workout which makes rowing one of the best exercise to lose belly fat. A 185- pound person can burn either 294 or 440 calories when rowing moderately or vigorously, respectively.
But what if someone does not want to go to their gym and cannot afford huge exercise machines to help get rid of belly fat, are there smaller equipment that can offer the best exercise to lose belly fat?
Yes, there are. Small weight loss accessories like resistance bands, weighted vests, ankle and wrist weights, as well as weighted jump ropes can add some resistance and weight to simple exercises to help you burn more calories during your workout.
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As we have seen above, there are many various forms of exercise that can work to help you burn and lose belly fat. However, the bottom line is that you need a combination of cardio and strength training to help you effectively lose belly fat.
But what diet? We all hear that diet matters as much, if not more than exercise when it comes to losing belly fat. However, which diet is best for fat loss? Here are a couple of diet options that have been proven to work best for fat loss:
A balanced diet is one that has all the five major food groups, and avoids all foods that are high in salt, sugars, overly processed and full of refined carbs.
This diet is based on the traditional cuisine of countries bordering the Mediterranean Sea. It is high in beans, fruit, leafy greens, whole grains, vegetables and a variety of healthy fats. It calls for a limited intake of red meats and moderate consumption of dairy, wine, and dairy products.
The popularity of the vegan diet is on the rise as people continue to claim how it has helped them with belly fat loss and overall body weight loss. One of the reasons why the vegan diet works well for weight and belly fat loss, is that it is a plant based diet. Someone who follows this eating plan consumes a lot of vegetables which are often lower in calories, fiber which keeps you fuller for longer, thus preventing snacking, and plant based protein which boosts your metabolism.
Other than veganism, there are 4 other variations of vegetarianism, all of which work great for anyone looking to shed some belly fat. Plant-based in general have been hailed as great eating plans for weight loss.
While this is not a diet per se, it is an eating plan, that too, has shown great results when it comes to losing belly fat. There are many different types of intermittent fasting and they all work because they reduce how much time you have to eat, which helps keep you at a calorie deficit and boosts ketosis which helps burn belly fat.
Irrespective of your choice of diet or eating plan, remember to count your calories and eat at a calorie deficit. A calorie deficit diet and a workout plan are the best combination for belly fat loss.
Bodyweight workouts such as yoga, sit ups, crunches, burpees, running, cycling, squats, lunges, and deadlifts, are just some of the many best exercises to lose fat at home options. Most of them do not need heavy machinery, and if you would like to add some resistance, you could improvise by using heavy objects found all around the home.
The best exercise to lose belly fat at home is a simple combination of cardio and strength training. While belly targeting exercises like sit ups, crunches, and the like may look like the best option, they do not work unless combined with other full-body exercises. Remember that spot exercising is not a thing and neither does it work. Please make sure to consult your doctor before starting a new workout program.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!