Are there any Exercises to Lose Belly Fat Fast?

What is the Best Way to Lose Belly Fat Fast?

I know these questions would be hovering in your mind when you look at that stubborn belly fat around your stomach. But there is a good news for you, today I will provide you amazing exercises and tips to lose belly fat fast.

 

Will you agree with the statement ‘Good health is the asset possessed by only a few nowadays?’. Because of the stressful lifestyle, bad eating habits and lack of exercise the number of obese (1) people are increasing worldwide. One who takes health lightly repents later. Belly fat gain is very common these days.

Many people have slender hands, legs and other body parts only the tummy is bulging out awkwardly. It not only reduces our aesthetic beauty but also gives rise to many health issues (2). Belly fat is the outcome of improper lifestyle, bad eating habits and scarce or no exercise.

To make our belly toned and slim we need to work on these factors. Today I am sharing with you 21 best exercises to lose belly fat fast which will answer all your questions about How to lose belly fat fast?

Warm-up session

The importance of the warm-up session before exercise is well known. It helps in warming your body, stretching the muscles (3), in turn, reducing the injury risk (4).

Simple stretching is the first thing to do followed by a simpler version of the workout. For example, If you are picking running as an exercise today, then do a light stretching, walk at a slower pace then jog a little for 10 to 15 mins and after that start running.

If you want to do weight training with 5 kgs then do the same exercise with 2 kg weight and with low intensity. If you are planning to lose weight along with belly fat read my article on fast weight loss tips. Keep in mind to do a warm-up session before doing any belly fat workouts. Now let us check the fantastic exercises to burn belly fat.

Exercises to Lose Belly Fat Fast

1. Crunches :

Crunches are one of the most effective abdominal exercises. It tones your belly in a magical way. You can do crunches at home or gym. It is short, simple, easy and effective exercise to lose belly fat quickly.

How to do :

1. 1. 1. 1. 1. Lie down on your back.
            2. Bend your knees and place your feet on the ground.
            3. Place both your palms behind your neck or place them on your chest in a cross position.
            4. Breathe in and lift your upper body.
            5. As you go close to your knees, breathe out.
            6. Come back to the initial position (step 3) while breathing in.
            7. Repeat this 10-15 times.
            8. Beginners can do 2 -3 sets.
            9. As you get used to it you can increase the number of repetitions as much as you can.

Benefits :

1. 1. 1. • 1. 1. Tones and strengthens abdominal muscles.
              2. Increases stamina.
              3. Easy and best exercise to lose belly fat.

Precaution :

Don’t push your head up with your palms, it will hurt your neck. Try to rise from your abdomen.

 

2. Reverse Crunches :

Reverse crunches are one of the variations of crunches but more intense one. It helps in toning your lower abdomen. You can do this exercise with/without a gym and increase stamina. Reverse Crunches is one of the best exercises to lose belly fat fast. Along with exercise follow the tips to lose belly fat fast to get quick results.

1. How to do :

   1. 1. 1. Lie down on your back.
         2. Bend your knees, and bring them to a parallel position to the ground.
         3. Also, make sure that your thighs are perpendicular to the ground and hands are on the floor.
         4. As you breathe in, bring your knees close to your face and tip your feet towards the sky.
         5. This should be done by lifting your hip off the floor.
         6. Breathe out and come back to your starting position i.e thighs perpendicular to the ground.
         7. Do 10-15 repetitions and 3 to 5 sets, as per your capacity.
         8. Try to improve and increase the number of sets with each exercise session.
         9. Do this exercise 3 to 4 days per week for 7 to 10 weeks for better results.
   

   Reverse crunches

   Benefits :

   1. 1. 1. Increases your lower body strength.
         2. Tones lower abdominal muscles.

    

3. Side Crunches :

Side crunches increase the strength of side abdominal muscles. As the name suggests, we use side abdominal muscles to do this kind of crunches. It helps in losing belly fat for women.

1. How to do :

   1. 1. 1. Lie down on the floor on any one side of your body e.g right side.
         2. Your legs should be one above the other i.e left leg above right.
         3. Place your left hand on the back of your head and right hand should be either straight or on your abdomen or thigh.
         4. Take a deep breath in and as you exhale start lifting your body to sideways i.e towards left leg.
         5. To increase the intensity you can lift your leg along with it.
         6. Repeat with another leg.
   

   Side crunches

   Benefits :

   1. 1. 1. An excellent exercise to reduce inches from the waist area.
         2. Reduces inches from your waist.

    

4. Vertical Leg Crunches :

This is another variation of crunches in which both abdomen and thigh muscles get worked out. It helps in toning almost complete body from the abdomen to thighs. It is the best way to lose belly fat.

1. How to do :

   1. 1. 1. Lie down on your back.
         2. Place your hands on the back of your head.
         3. Cross your legs at ankles and raise them perpendicular to the ground.
         4. Take a deep breath and as you breathe out, lift your upper body.
         5. Repeat this for 10 to 15 times (3 sets)
         6. Do this exercise for 4 days a week for 5 weeks.

    

2. Benefits :

   1. 1. 1. A complete workout for abdomen and thighs.

    

5. Twist Crunches :

This is one of the challenging crunch exercises. It is almost similar to regular crunches, but one shoulder is raised at a time with opposite leg. It helps to lose belly fat fast for women.

1. How to do :

   1. 1. 1. Follow steps 1-4 from regular crunches section.
         2. Lift one shoulder off the ground at a time.
         3. Raise the opposite leg at the same time.
         4. Breathe in when you go down and vice versa.
         5. Do 10-15 rounds, 3 sets
         6. Do this exercise for 4 days a week for 5 weeks.

    

2. 

   Twist Crunches

3. Benefits :

   1. 1. 1. Gives a good twist to your abdominal muscles and helps in reducing belly fat.
         2. Crunches are one of the fastest ways to lose belly fat.

    

6. Bicycle Exercise :

This exercise works on your thigh and lower abdominal muscles. While doing this exercise you can experience your lower abdominal muscles are stretched/worked out. If you do this exercise right you will start seeing the results in 3 weeks. Bicycle exercise is one of the easiest and effective exercises to lose belly fat fast.

1. How to do :

   1. 1. 1. Lie down on your back.
         2. Bring your thighs perpendicular to the ground.
         3. Place your palms behind your head.
         4. Start cycling with your legs.
         5. Make 10 to 15 circles at a time and do 2 to 3 sets at a time.

   Benefits :

   1. 1. 1. Good strength training for your thighs and lower abdomen.
         2. Easy and the best exercise to reduce tummy

    

7. Lunge Twist :

Lunge twists are good for your back muscles, hamstrings, butt muscles and of course thigh muscles. Along with exercise, it is important to eat foods that burn belly fat fast to get quick results. If you need a diet chart, read my article on the perfect Indian diet chart for weight loss. It is the best belly fat diet you can find on the internet.

1. How to do :

   1. 1. 1. Stand straight on both the legs.
         2. Bring your left leg forward and bend the knee at 90 degrees.
         3. Keep your head and back straight.
         4. You can hold some ball or just put your hands together.
         5. Bend forward and move your hands towards left leg.
         6. Repeat this for 10 rounds and then do it with the other leg.

    

2. 

   Lunge twists

3. Benefits :

   1. 1. 1. It increases balance in your body.
         2. Moderately difficult but best exercise to reduce tummy

    

8. Rolling Plank Exercise :

This exercise is best for a complete body workout. Arms, Belly, thighs, back muscles all can be worked out through it. Plank exercises help in strengthening your core muscles.

1. How to do :

   1. 1. 1. Go down on your knees and put your palms on the ground.
         2. Now you are on your all fours (cat pose).
         3. Slowly take your legs back and bring your body in a plank pose.
         4. Try to balance and keep your body in a single straight line.
         5. Stay in that position for 2 to 3 minutes.
         6. Keep your attention on breathing.
         7. Do this exercise daily.

   Benefits :

   1. 1. 1. It is a short and simple exercise which gives a complete workout to your whole body.
         2. Helps to burn belly fat fast.

    

9. Cycling :

Cycling is an easy exercise which can be done in the gym or on roads. It comes under cardio exercise form. It provides stretch and workout to your legs, thighs and lower abdominal muscles. Thus, it helps in toning upper abdomen too. If you choose only cycling as a form of exercise then try to cover the same distance in less time each session. Make sure that you warm up properly before cycling. The warm-up should involve your thigh muscles, toes, lower abdomen.

If you are also involving strength training in your workout plan then do cycling alternate days in a week. When you are working out in the gym, do 20 minutes cycling and then other cardio exercises. If you are cycling outdoors then cycle at least 1 hour, carry water with you, wear the helmet and comfortable shoes. Cycling helps to get rid of lower belly fat.

10. Running :

Does running burn belly fat? Yes, it definitely does. Running is an important weight loss exercise. Running is often confused with hyper walking but they are two different exercises. When you are walking, your one foot is completely off the ground and another is on the floor but while running there is a phase called non-contact phase where both your legs are off the ground. That is why your body weight is much more on leg joints.

This is the reason why a proper warm-up is necessary before you start running. Warm up on legs, thighs, ankles etc. To make running more effective you need to make your tendons, bones, joints stronger which can be achieved through strength training. That is why plan your running sessions along with strength training. For better results, after every two days of strength training, you can opt for running. Running is one of the most common exercises to lose belly fat fast

11. Jogging :

It is an intermediate stage between walking and running. The intensity is more than walking and less than running. Jogging can serve as a warm-up before exercise and brisk walking can serve as a warm-up for jogging.

The exercise plan for jogging can be the same as running but include the concept of progressive overloading in your exercise, like trying to jog more distance in the same time each day. This provides new stimuli to your muscles and you start losing more fat. Jogging is comparatively easy exercise and the fastest way to lose belly fat and weight.

 

Watch this informative video from Glamrs regarding 7 Exercises for a Flat Stomach at Home.

12. Squats :

This is a strength exercise for your lower body. Strengthening of the lower body is very important if you want to lose belly fat.

1. How to do :

   1. 1. 1. Stand straight with your legs apart.
         2. Keep your feet shoulder’s width apart
         3. Bend your knees bringing your back closer to your knees.
         4. Keep your back straight.
         5. Do 10-15 reps at a time.
         6. Do 3 such sets.
         7. You can increase the number of sets as much as you can.

    

   

   Squats

2. Benefits :

   1. 1. 1. Makes your lower body and butt stronger and leaner.

    

13. Swimming :

Swimming is an excellent exercise to lose weight from all over the body. We make use of hands legs and almost entire body while swimming.

Learn swimming from a knowledgeable trainer who can properly teach you about all types of swimming. Swimming comes under cardio workout part, so you can do it 2-3 days a week and remaining days you can carry on with strength training and yoga.

14. Captain’s Chair :

1. How to do :

   1. 1. 1. Sit on the chair with your spine erect.
         2. Keep your shoulders relaxed.
         3. Keep both hands beside you with your palms by the side of your hips, facing downward.
         4. Inhale and as you exhale, bring your knees close to your chest.
         5. Hold for some time.
         6. Refrain from bending forward.
         7. Bring down your legs slowly.
         8. Repeat 10 to 15 times.
         9. You can increase the number of repetitions as per your strength.

   Benefits :

   1. 1. 1. One of the best exercises for strengthening abdominal muscles

    

15. Side Planks :

It is the same as rolling plank, the only difference is that it is done with the load on one hand. Side plank is a good exercise to get rid of your love handles.

1. How to do :

   1. 1. 1. Go down to basic plank pose.
         2. Lift anyone hand from the floor.
         3. Roll your body in the direction of your hand which is above the floor.
         4. Return back to plank pose.
         5. Repeat for 10 to 15 times.
   

   Side Planks

16. Quick Stair Climbing :

This is a simple and easy exercise for overall weight loss. No gym or any equipment is required for this exercise. It is a high-intensity stair climbing. You can include squats with this exercise. Do one round of quick stair climbing and 5 rounds of squats. You can easily do it at your house. Do it for 5 to 10 rounds as much as your body permits. Quick stair climbing helps to get rid of lower belly fat.

1. Benefits :

   1. 1. 1. This exercise will increase your stamina.
         2. Stair climbing is one of the fastest ways to lose belly fat.

    

17. Single Leg Squat :

This is a variation of squats. The intensity of squatting is increased by doing it with one leg. In this way, your entire body weight is on one single leg.

1. How to do :

   1. 1. 1. Go to the squatting position.
         2. Raise your one leg parallel to the ground.
         3. And continue with the load on another leg.
         4. Do 10 to 15 rounds on each leg.

    

18. Plank with leg raise :

This is another variation of plank exercise to increase the body load on your arm and shoulder muscles. This is difficult but one of the most effective exercises to lose belly fat fast.

1. How to do:

   1. 1. 1. Go to normal plank position.
         2. Raise your any one leg off the floor.
         3. Stay there for some time.
         4. Then do it with another leg.
         5. Repeat this 10 times.

    

   

   Plank with leg raise

2. Benefits :

   1. 1. 1. Increases the strength of your arms and legs at the same time.
         2. Plank with leg raise pose is one of the best exercises to reduce belly fat

    

19. Half Cobra Push-ups :

This exercise strengthens your arms and tones abdominal muscles. It is a fusion of push-ups and cobra pose. Half cobra push up is derived from a yoga asana, if you are interested in practicing yoga read my article on Highly Effective Yoga Asanas for Weight Loss.

1. How to do :

   1. 1. 1. Go on your fours i.e both your palms and knees on the ground.
         2. Go back like in child pose.
         3. Move forward with your palms on the ground and stretch your abdominal muscles outwards
         4. Look upwards. Keep your shoulders away from ears.
         5. Repeat this 10 to 15 times.
         6. Do 3 sets with 2 mins gap in between of each set.
   

   Half cobra push-ups

20. Pike Push-ups :

In this exercise, we bend our body in inverted ‘V’ position and come back to plank position.

1. How to do :

   1. 1. 1. Go to normal plank position.
         2. Slowly, bring your body in inverted ‘V’ structure.
         3. Again Come back to basic plank pose.
         4. Repeat for 10 to 15 rounds.
         5. Do 3 sets, with 2 mins gap in between.

    

21. Skipping :

This exercise is well known to increase heights in teens and kids. We have also played it as a game when we were kids. Back then we were light enough to play it as a game. Now it has become a mode of workout for us. Skipping stretches our muscles in a vertical manner. Thus making it leaner and decreasing girth.

1. How to do :

   1. 1. 1. In the context of losing belly fat, when you skip bring your toes as above as you can.
         2. Try to take your toes closer to your butt. Avoid injuries, do as much as you can.
         3. For beginners, 20 rounds as one set and 3 such sets should be done.
         4. You can increase the number of sets as your stamina increases.
         5. Try to do extra rounds each time you do skipping.
   

   Skipping

    

Benefits :

1. 1. 1. It is a very good exercise to increase stamina.
      2. Skipping gives a good workout to arms and legs.
      3. It is easy and best exercises to reduce belly fat.

 

Frequently Asked Questions on Exercises to Lose Belly Fat

Q: What Exercise Burns the Most Belly Fat At Home?

Ans: Various at home exercises can be helpful in burning the belly fat. Here are some of those

1. Suryanamaskar
2. Crunches
3. Planks
4. Skipping
5. Body Twists
6. Side Crunches
7. Cobra Pose

Q: What is the Best Exercise to Burn Belly Fat?

Ans: The best exercise for burning belly fat is Suryanamaskar (Sun Salutations). This asana is comprised of 12 steps which help you lose weight fast. Along with this you can perform crunches, push ups, planks to get rid of belly fat fast.

Q: How Can I Lose My Belly Fat In A Week?

Ans: You can reduce a small amount of belly fat in a week but don’t stretch yourself too much. It can result in an injury. To reduce belly fat in a week do the following things

1. Divide your daily food intake into 8 parts
2. Eat less
3. Do crunches, plank, and Suryanamaskar daily
4. Go for a walk
5. Drink a lot of water

Q: What Exercise Burn Belly Fat?

Ans: Following exercises can help in burning belly fat fast

1. Crunches
2. Planks
3. Cobra Pose
4. Body Twists
5. Skipping
6. Push Ups
7. Running

These are the 21 Best Exercises to Lose Belly Fat Fast. Try these exercises and let me know how it helped you to lose your belly fat. Along with exercise food and rest is important to lose belly fat.