If you’re thinking about reducing weight, developing a toned and taut belly is probably one of the first things that comes to mind for most individuals. As much as we’d like to tell you otherwise, performing hundreds of crunches every day isn’t the most effective way to eliminate belly fat. In truth, there are no activities that can be done to help with spot reduction.
Even though it’s true that you can’t outrun a bad diet, eating healthy, vitamin-rich foods and maintaining a balanced diet are important for overall fitness and reaching your goals (it’s best to consult with a Registered Dietitian Nutritionist (RDN) to figure out what will work best for you in terms of nutrition). Food plays a major role in overall fitness, so make sure to eat the right food.
Let’s look at some of the most effective ways to burn belly fat.
According to Michaels, this workout strengthens your core as well as your chest, shoulders, lats, triceps, and quadriceps muscles. Burpees will also get your heart beating since they include intense athletic action.
Burpees are performed by standing with your feet shoulder-distance apart and bringing your hips back as you drop your body toward the ground in a low squat position. Afterwards, lay your hands just outside of your feet and bounce your feet back until your torso touches the ground. Make a plank with your body by pressing your hands to the floor, then hop your feet slightly outside of your hands to complete the move. Take a powerful leap into the air with your weight on your heels and your arms extended overhead to finish.
2. Mountain Climbers
How to do mountain climbers: Get into a high plank posture with your wrists squarely under your shoulders and your elbows directly under your shoulders. Make sure your core is firm and that your belly button is drawn in toward your spine. Carry your right leg all the way up to your chest and then bring it back to plank position. Drive your left knee toward your chest and then pull it back to your starting position. Continue to switch sides as needed.
3. Turkish Get-up
How to put on a traditional Turkish outfit: With both hands holding the handle of one kettlebell, lie on your side in the posture known as the fetal position. Place the kettlebell on your back and press it up toward the ceiling with both hands until the weight is steady on one loaded side, then repeat. Make a 45-degree angle with your free arm and leg so that your palm can rest on the ground. Slide the heel of the weighted side closer to your buttocks in order to secure a strong grasp on the ground.
With your foot firmly planted on the floor, punch the kettlebell up with your laden arm and roll onto your free forearm. It is inappropriate to shrug your shoulder toward your ear on the supporting side. Make sure to keep your chest open as much as possible. Lift yourself up to a sitting position by straightening your elbow on the ground and lifting yourself up. Weave your front leg all the way through to your rear leg. You should position your shin on the rear leg perpendicular to your shin on the front leg in order to protect your knees.
Align your arms in the following ways: wrist over elbow, shoulder over elbow, over wrist. Raising your torso makes your upper body appear more upright and erect. Make a swiveling motion with your back knee so that your back shin is parallel to your front shin. Start by getting a firm grasp on the floor with your back toes, then take a deep breath and rise to your feet.
4. Russian Twists
According to DiVecchio, the Russian twist is a core workout that enhances oblique strength and shape by contracting the abdominal muscles. A medicine ball or plate is often used to do the action, which includes twisting your torso from side to side while maintaining a sit-up position with your feet off the ground.
Russian twists are performed by sitting up straight on the floor with your knees bent and your feet off the ground. Holding a medicine ball at chest height with your hands is a good exercise. Lean backward with a long, tall spine, keeping your body at a 45-degree angle and your arms a few inches away from your chest while you breathe in and out. Using this position, rotate your body to the right, pause, and squeeze your right oblique muscles. Then rotate your torso to the left, pause, and compress your left oblique muscles. The movement should originate in your rib cage rather than in your arms.
5. Running On an Incline
Try this treadmill workout for a change of pace: For five to ten minutes, walk or jog uphill at a moderate pace. Maintain your jogging speed for another five to ten minutes, then ramp up your pace and begin running. You shouldn’t be working so hard that you can’t carry on a conversation with your partner, although Penfold recommends doing so in a sprint. Spend five minutes running, then slow down to a jog for the remainder of the time. For a total of 30 to 45 minutes, alternate between five to ten minutes of jogging and five to ten minutes of running every five minutes.
6. Rowing Machine
Make use of this 4-minute rowing circuit: Start with 20 seconds of rowing, followed by 10 seconds of rest, and then repeat. Take a look at how many meters you covered in that period of time. (According to Penfold, you should not get off the rowing machine or even let go of the handle when you are resting.) Repeat this for a total of eight times, striving to improve your distance with each repetition. When you’ve completed this four-minute circuit, row a fast 500 meters and record how long it takes you to complete the distance.
Following a 10-minute warm-up, spend 30 seconds performing as many repetitions of squats, push-ups, kettlebell swings, or single-arm rows as you possibly can in 30 seconds. After that, take a 30-second break and perform a new workout for another 30-second break. Continue for a total of ten rounds. You may do any of your favorite exercises; just be sure to alternate between activities that engage various muscle groups, as this will allow some muscles to recuperate while other muscles are being worked out.