17 exercises to help you lose belly fat (2023)

There are few fitness compliments that rate men highera washboard abs; is living proof that you've put in the time at the gym,Watch your dietand I found time to give my belly fat a double whammy.

As long as it's done safely and correctly, a toned stomach is an outward sign that you're exercising regularly and eating a healthy diet. That said, there's no one-size-fits-all approach to getting rid of belly fat, and despite the questionable fitness advice you've heard you can't pinpoint it, o'point deduction' - Areas of fat on your body.

"[Belly fat] is linked to high cholesterol, high blood pressure, heart disease, diabetes and stroke."

But that doesn't mean your ultimate goal can't be losing belly fat. That's as good a goal as any, and if that's your goal, science certainly supports it. FORStudy published in the British Medical Journalfound that your tummy, gut, tummy, or whatever you want to call it, can increase your risk of dying prematurely. The study of 2.5 million people found that as waist size increased, so did all causes of death. Surprisingly, the study found that the likelihood of early death increased by 11% for every 10 cm larger waist.

"belly fatIt is the fat that is stored around the organs in the abdomen and excess of which has been linked to high cholesterol, high blood pressure, heart disease, diabetes and stroke. Therefore, more belly fat may increase the risk of dying from these diseases," said study author Tauseef Ahmad Khan of the University of Toronto's Department of Nutritional Sciences.

“People should care more about their waistline than just their weight or BMI. Waist is a better indicator of belly fat, and while you can't focus on where you're losing fat, you're losing throughdiet and exerciseIt will also reduce your waistline and therefore your belly fat."

Khan is absolutely right, losing weight and reducing body fat is the only way to get rid of the belly. But if you want to know what abdominal fat exercises can help you accelerate your way to that goal, we can help.

17 exercises to help you lose belly fat (1)

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Types of belly fat and the dangers

Before we begin the exercises, it's important to first state that belly fat isn't just belly fat. According to Harvard Health, there are two types of belly fat:

subcutaneous Fat

The soft chub fur, which sits just under the skin, wiggles at times and is generally harmless.

visceral fat

What you can't see forms around your organs and has been shown to increase your risk of heart disease, diabetes and cancer.

The bad news is that belly fat is metabolically active and known to release various inflammatory substances that disrupt hormones that control appetite, mood, and brain function.It can also affect your cortisol levels., potentially sending your stress levels through the roof.

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The good news is that getting rid of it is easy as long as you know what you are doing. And a lot of that depends on the type of exercises. However, it's probably not the exercises you're thinking. Let's start with the ones you shouldn't do, but everyone does (or has done).

17 exercises to help you lose belly fat (2)

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Exercises that will NOT burn belly fat

abdominal exercises. Simply put, endless repetitions of sit-ups have no real impact on belly fat, according to a study published inMagazine Strength and Condition. Clear,These types of exercises will help you strengthen your abdominal muscles., even tighten them, but they won't move the layer of fat covering them.

Some believe it's possible to target a specific part of the body to lose weight, a process known as "point reduction." Unfortunately, most studies question the validity of this process.

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So let's be clear: to reducebelly fatyou have to reduce itfat bodypercent of your entire body. Unfortunately, and we're sorry to be the bearers of bad news, you don't really have control over where you lose fat first. However, this does not mean that the following exercises:a combination of full-body movementsthat require a lot of effort - they don't start reducing body fat right away and over time they will eliminate the love handles around your abdomen and unveil your tummymuscle groups. Plus, when they finally show up, they'll be looking strong and chiseled.

Start with these eight fat-burning exercises to tone the dozens of muscles between your shoulders and hipsget a better metabolismsimultaneously.

17 best exercises to burn belly fat

17 exercises to help you lose belly fat (4)

1. Burpees

If you would likelose heart, you need to train as many muscles as possible. The burpee does just that. The explosive exercise that takes you from a push-up position to a jump and back to a push-up position works every muscle from head to toe.

As a matter of fact,a study by the American College of Sports Medicinefound that 10 quick reps is just as effective at boosting your metabolism as a full 30-second sprint, allowing you to burn belly fat faster than ever.

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  1. Stand with your feet shoulder-width apart.
  2. Lower your body until your palms are on the floor, shoulder-width apart.
  3. Kick your legs back into a push-up position, do a push-up, then quickly reverse the movement and jump from a standing position. That's 1 rep.
    17 exercises to help you lose belly fat (6)


    Think of the climber as a movementPlanks. You perform a mini-crunch when you explosively drive a knee into your chest.

    However, what makes this move so difficult is that your core has to work overtime to keep your body stable and straight every time you lift a foot off the floor.

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    YOU ARE:

    1. Assume a push-up position with your hands under your shoulders and your body in a straight line from head to toe. This is the starting position.
    2. Lift your right foot off the floor and bring your right knee to your chest. Touch the floor with your right foot and return to the starting position. Switch legs on each rep.
      17 exercises to help you lose belly fat (8)

      3. Kettlebell swing

      Der Kettlebell-SwingIt might be one of the best calorie burning workouts ever. In order to propel the heavy iron ball, you need to target large fat-burning muscle groups like thatbuttocks, hips and quadriceps.

      17 exercises to help you lose belly fat (9)

      Cast iron kettlebell 16kg


      The explosive nature of this move gets your heart rate up immediately, but it also hits your core.

      YOU ARE:

      1. Bend at the hips and hold oneRussian pesoswith both hands outstretched in front of you. Step back and "raise" the kettlebell between your legs.
      2. Then, tighten your glutes, push your hips forward vigorously, and swing the weight to shoulder height. Reverse the movement between your legs and repeat.
        17 exercises to help you lose belly fat (10)

        4. Medicine ball hit

        If you haven't used onemedical balloonYou've been missing something since school. "Your core is your powerhouse, so all the muscles between your neck and hips have to work together to perform explosive moves like the med ball swing," says veteran trainer Sean De Wispelaere.

        And when you pick up the pace and throw the ball with more power and speed, you'll get your heart rate up and burn some of that love handles, he says.

        You don't even have to increase the weight. A 7 pound medicine ball works well for pushing and pushing yourself.

        YOU ARE:

        1. Hold the ball overhead with your feet shoulder-width apart.
        2. Hit the ball on the ground as hard as you can. Take the rebound and repeat.
          17 exercises to help you lose belly fat (11)

          men health

          5. Dumbbell lunge

          Add a dumbbell during aimpulses, and suddenly you have a central hacker.

          "Because the load changes with each rep, all of your core muscles have to work together to keep the weight directly overhead," says Tony Gentilcore, strength coach at Cressey Performance.

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          The movement also engages the back and butt, since rounded shoulders and weak glutes also contribute to aprotruding belly

          YOU ARE:

          1. Grab a pair of medium to light dumbbells. Press the dumbbells overhead so your palms are facing each other. Be careful not to shrug your shoulders over your ears.
          2. Step forward into a lunge position, pause, and then bring your back leg forward to bring your feet together. Switch legs as you walk forward.
            17 exercises to help you lose belly fat (13)

            6. Treadmill run

            If you're trying to lose belly fat -- or anywhere else -- a little exercise is better than short, intense cardio sessions. Forget the daily 5k and switch to HIIT. A study published in the Journal of Strength Conditioning Research found that participants burned up to 30% more calories when doing a quick HIIT workout for a longer, lower-intensity session for the same amount of time. Begin with fifteen sets of 20-second runs with 40-second rests and gradually increase your work/recovery ratio.

            YOU ARE:

            • Increase the incline on a treadmill and run the allotted time.
              17 exercises to help you lose belly fat (14)

              7. Thruster

              Hit this multi-joint move consisting of squats and squats and shoulder presses that will pump up your glutes, quads, abs, shoulders and arms while testing your cardiovascular fitness. It's the ultimate inversion exercise that works almost every major muscle group.

              YOU ARE:

              1. Hold two kettlebells (or dumbbells) by the handles, but with the weight resting on the back of your shoulder.
              2. Bend your knees slightly and squat down, keeping your legs shoulder-width apart.
              3. Drive through your legs and straighten them, extending your arms to raise the kettlebell overhead. Squat down and repeat.
                17 exercises to help you lose belly fat (15)

                8. Skater

                Stimulate Fat Loss, Improve Agility, Build Strength,increase performance, and Boost Your Fitness: The benefits of skating go well beyond just burning belly fat, but they're great at it, too.

                YOU ARE:

                1. Stand with your legs shoulder-width apart. Jump to the side of the mat and bend one leg behind the supporting leg at a slight angle.
                2. Stand up and jump to the other side of the mat.
                3. Shift your weight and land with the other leg behind you. Repeat.
                  17 exercises to help you lose belly fat (16)

                  9. Hidden jumps

                  This plyometric exercise absolutelyburn calories, making it a perfect addition to any body fat burning workout.

                  YOU ARE:

                  1. Stand hip-width apart, bend your knees and stretch your arms out at shoulder height.
                  2. Using the strength in your legs, lean lower and jump, bringing your knees up to touch your outstretched hands.
                  3. Make sure you land softly and with your knees bent.
                    17 exercises to help you lose belly fat (17)


                    Another high-calorie plyo movement, squat jumps are a staple of just about every explosive lower-body movement imaginable.

                    YOU ARE:

                    1. Stand with your feet hip-width apart. Rotate your hips to push your butt back and down until your thighs are parallel to the floor.
                    2. Push your feet down to explode off the ground and jump as high as you can.
                    3. Allow your knees to bend 45 degrees as you land, then immediately return to the crouch and jump again.
                      17 exercises to help you lose belly fat (18)

                      11. Frogs

                      Don't let the simplicity of this exercise fool you, it targets the whole body and works your arms, abs, glutes, legs and core in one effective and, for our purposes, calorie-busting movement.

                      YOU ARE:

                      1. Squat down and place your hands on the floor between your feet.
                      2. Kick your legs back into a push-up position.
                      3. Return the movement to a low squat position. This is a repeat.
                        17 exercises to help you lose belly fat (19)

                        12. Long jump

                        Iscompound and explosiveThe nature of jumping means it requires a lot of energy, which is why long jumps are a great calorie-burning exercise.

                        YOU ARE:

                        1. Squat down with your feet shoulder-width apart.
                        2. Swing your arms back and use them to propel yourself forward, then bring your legs forward for added momentum.
                        3. Jump as far as you can and land in a low crouch.
                          17 exercises to help you lose belly fat (20)

                          13. Jumps

                          No, jumping jacks are not a mediocre warm-up exercise, they burn calories, are good for the heart and can be done anywhere.

                          YOU ARE:

                          1. Stand with your feet together and your hands at your sides.
                          2. At the same time, raise your arms above your head and jump high enough to spread your feet.
                          3. Without stopping, quickly reverse the movement and repeat.
                            17 exercises to help you lose belly fat (21)

                            14. Jumping lunge

                            Did you think that the overhead dumbbell lunge is the only lunge you need in your life? Wait a second, a simple lunge is also an effective calorie burner, and just like that other exercise, it will work your core as well.

                            YOU ARE:

                            1. Push forward until your back knee almost touches the floor.
                            2. Leap in the air, bringing your back foot forward and your front foot back.
                            3. Land in a lunge and repeat.
                              17 exercises to help you lose belly fat (22)

                              15. High knees

                              Don't have access to a treadmill? No problem. Stay in place and blast some high knees. Oh, and if you want to make them even more difficult, test your coordination by alternating strokes.

                              YOU ARE:

                              1. Stand with your feet hip-width apart. Try to lift your right knee towards your chest.
                              2. Lower the right knee and raise the left knee to your chest.
                              3. Continue the movement, switch legs and move at a jogging or jogging pace.
                                17 exercises to help you lose belly fat (23)

                                16. Jump

                                Jump sailfor an hour it can burn anywhere from 800 to 1000 calories, and while we don't expect you to jump that long, don't underestimate the benefits a simple jump rope can have.

                                YOU ARE:

                                1. Hold the rope in your hands with your arms at your sides.
                                2. It skips every turn.
                                3. Focus on keeping your knees soft and your core active.
                                  17 exercises to help you lose belly fat (24)

                                  17. Russian twists

                                  What belly fat burning list would be complete with Russian twists? Use them to target your obliques and abs and burn calories.

                                  YOU ARE:

                                  1. Sit with your hamstrings pressed into the floor with a dumbbell between your palms.
                                  2. Extend your arms and lift your feet off the floor.
                                  3. Using your abs, twist your torso to the right before returning to center and finally to the left. This is a repeat.

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                                    15-minute cardio and strength challenge

                                    Training like an athlete doesn't necessarily mean double sessions or weekends in the weight room. This fat-burning, endurance-building strength and rowing workout will help you find just how strong you really are with a selection of equipment that includes cardio,functional strengthand explosive power.Complete each circuit three times, resting one minute between each round.

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