Are you looking for an effective way to burn belly fat from the comfort of your own home? It is possible, and with the right exercises and dedication, you can reach your fitness goals in no time.
The good news is that there are a variety of workouts that have been proven to help reduce belly fat. From HIIT workouts to core strengthening exercises, there’s something for everyone!
In this article, we’ll discuss several different workout routines that will help you get rid of those pesky love handles and strengthen your core muscles at the same time.
We will also provide some tips on how to make sure these exercises are as effective as possible. So let’s dive in and get started on burning belly fat today!
Why Is Burning Belly Fat So Hard?
Before we discuss how to get rid of belly fat, let’s first understand what belly fat is and why it is so difficult to lose it.
Belly fat can be particularly stubborn and uncomfortable, but many people don’t understand what causes it in the first place.
To begin with, genetics play a role in where our body stores fat – some people gain weight around their stomachs while others store it elsewhere, like their hips or thighs.
Moreover, diet and lifestyle factors can also contribute to larger bellies: eating unhealthy foods or not getting enough exercise are all culprits that can lead to excessive amounts of abdominal fat.
Types Of Belly Fat
When it comes to belly fat, not all types are created equal. There are two main types of belly fat: subcutaneous and visceral.
Subcutaneous fat is the type of fat that lies just beneath the skin’s surface, while visceral fat is deeper in the body and surrounds internal organs like the liver and intestines.
Both types of fats can be dangerous if they accumulate in large amounts, but visceral fat has been linked to a higher risk for chronic diseases such as heart disease, diabetes, and stroke.
Therefore, it’s important to understand how these different kinds of belly fats differ so you can take steps toward reducing them.
What To Know Before You Start!
Before starting out, there are a few things that you should make sure to have on hand before beginning. Those items include:
- A good diet plan that is tailored to your specific needs and goals.
- An exercise program designed for burning belly fat specifically.
- Nutritious snacks and meals that will fuel your efforts and keep you satisfied throughout the day.
Step One: Creating an Action Plan
The first step in any successful effort is making a plan of attack. When it comes to burning belly fat, this means planning out your diet and workout routines.
Start by writing down what foods you need to eat in order to feel full and energized throughout the day, as well as their portion sizes.
Here are some of the best foods to consider when burning off unwanted belly fat:
- Fish and other seafood – high in protein, essential fatty acids, and minerals, these foods help promote a healthy metabolism
- Leafy greens – rich in antioxidants and vitamins, leafy green vegetables like spinach, kale, and arugula help reduce inflammation associated with excess abdominal fat
- Berries – packed with antioxidants and fiber, berries like blueberries and raspberries are low in calories but full of flavor so they can help curb cravings while still providing nutrition
- Avocados – full of heart-healthy fats that help keep your cholesterol levels in check while supplying valuable nutrients like potassium to aid digestion
- Nuts – high in protein and healthy fats, nuts like almonds, walnuts, and cashews can satisfy hunger cravings while promoting satiety
- Beans – rich in protein and fiber, beans like lentils or black beans are also a great source of complex carbohydrates for energy throughout the day
- Whole grains – it’s important to get whole grain carbs like oats or quinoa to keep your energy up without causing an insulin spike
Additionally, plan out when and what type of exercises you will be doing each week and how long those workouts should last.
Once these basics are all laid out, you can start taking action!
Step Two: Get Moving!
No fitness journey ever began without actually getting up off of the couch to move around. It’s time to get active and burn away that stubborn belly fat!
Depending on which apparatus(es) you have at home, there are many ways to go about this.
Whether it is aerobic exercises such as running or biking or strength-training with dumbbells or resistance bands, find something that works for your body type and goals –– remember it does not necessarily have be boring or tedious activities –– dancing or boxing can also work if done correctly in moderation!
Step Three: Making Smart Choices
As important as physical activity is when trying to lose weight around the midsection, food choices play an even bigger role in overall success.
Eating healthier should become a top priority so practice mindful eating habits and limit processed food intake while incorporating more fresh produce into your daily routine.
Some nutritious snacks and meal ideas include:
- Hummus With Vegetables
- Greek Yogurt With Fruit
- Avocado Toast With Egg Whites
- Hard-boiled Eggs
- Tuna Wraps With Veggies
Step Four: Stay Hydrated
Drinking plenty of water throughout the day (at least eight 8 oz glasses) is essential for keeping our bodies functioning properly but also aids in weight loss efforts by helping us feel fuller longer preventing snacking binges between meals.
Furthermore, adding herbs like ginger or lemon can help speed up metabolism due to their anti-inflammatory effects.
Exercises for Shedding Belly Fat At Home
Fortunately, there are ways to burn off that extra padding without having to join a gym or invest in costly workout equipment.
Exercise routines done at home have numerous advantages: they’re convenient and give you immediate access to your living space should you need any water or snacks during your routine.
Plus, being able to control the environment means you won’t have any distractions (like music playing too loudly or overcrowded machines) when you’re trying to get into the zone.
So now let’s get down to business! Here are some effective workouts that you can do from the privacy and comfort of your own home to help target that pesky belly fat:
Belly Fat Exercises For Women
- Start by getting into a push up position with your hands and feet on the floor, directly below your shoulders and hips respectively; make sure to keep your spine neutral throughout the entire movement!
- Once you’re in this position, start to draw your belly button in towards your spine while maintaining a straight line from your head all the way through to your heels—very important for best results!
- Hold this pose for 30 seconds (or more, depending on individual fitness level) while maintaining proper form throughout. Don’t forget to breathe deeply while holding the pose—it might help distract you from any discomfort or soreness you may experience during plank!
- Once time’s up, gently come back down into starting position and rest briefly before attempting another set or moving on to other exercises. Remember, form is key here so make sure not to rush through this one – slow and controlled movements are important as they will help ensure both safety as well as effectiveness of exercise!
Abdominal Muscles, Shoulders, Back Muscles, Chest Muscles, Glutes
- Lie flat on your back, with your legs bent at the knees and feet flat on the ground. Ensure that there is no undue pressure on your lower back while performing this exercise.
- Place both hands behind your head, with your elbows pointing outwards. Keep a slight gap between your chin and chest throughout the exercise—this will help you stay in proper form while you crunch!
- Now, using only your abdominal muscles, engage and lift yourself up towards the ceiling until you feel a good contraction in your abdominal region—your shoulder blades should be off the ground at this point while still keeping your neck aligned with your spine throughout the movement.
- Pause momentarily before slowly lowering yourself back down toward starting position in a controlled manner—this part of the motion works as eccentric loading for muscular development so make sure not to rush through it!
- Repeat for the desired number of repetitions; rest briefly between sets if needed before moving on to other exercises or onto the next set of crunches!
Lower Abs, Middle Abs, Rhomboids, Glutes, and Obliques.
- Begin by lying flat on your stomach with your hands directly below your shoulders and both arms perpendicular to the floor. Make sure to keep your back straight throughout the entire exercise!
- Engage your core muscles while still maintaining a neutral spine—this will help you stay stable during push-ups.
- Using only the power from your arms, engage and lift yourself off the ground until both arms become almost fully extended (leave a slight bend in your elbows for best results!). Pause for half a second at the top before lowering yourself back down toward starting position in a controlled manner—eccentric loading is key here!
- Repeat this motion for the desired number of repetitions; rest briefly between sets if needed before attempting another set or moving onto other exercises.
Chest, Triceps, Biceps, and Core Muscles
- Begin by standing with your feet shoulder-width apart, toes facing straight ahead, and back straight throughout the entire exercise. Make sure to keep your chest up and head in a neutral position—this will help you stay in proper form.
- Slowly begin to engage the core muscles while engaging and pushing the hips back (like sitting down in an imaginary chair) until both thighs become parallel with the ground. Make sure not to sink too low into the squat; keep the majority of your weight on heels during movement!
- At this point, pause momentarily before driving through your heels to lift yourself up towards starting position in one smooth motion—make sure to keep your core engaged throughout this part of the motion!
- Repeat for the desired number of repetitions; rest briefly between sets if needed before continuing onto other exercises or another set of squats.
Quads, Glutes, Hamstrings, Core Muscles, and Calves
- Begin standing with your feet shoulder-width apart and your core engaged throughout the entire movement.
- Begin by bending at the knees while simultaneously pushing back hips, so you’re in a squatting position with hands on the floor directly below your shoulders (like the beginning of a push-up).
- From this position, quickly jump both feet backwards so that you’re now in a full plank position (similar to a push-up starting point but on feet instead of hands). Keep legs firmly planted together for best results!
- From here, rapidly hop both feet back towards your chest, and immediately jump up into the air as high as possible before landing softly into starting position and repeating the motion for the desired number of repetitions—it’s important to maintain proper form throughout the entire rep!
- Rest briefly between sets if needed before continuing onto other exercises or another set of burpees.
Quads, Glutes, Hamstrings, Core Muscles, Shoulders, and Triceps
Did You Know?
Burpees might look like mere jumping jacks but they actually require explosive power from deep within core muscles making them perfect for toning abdominals & melting away excess pounds at the same time!
- Begin standing with feet shoulder-width apart and core engaged throughout the entire movement.
- Keeping the torso upright and eyes looking forward, rapidly bring left knee up towards chest while simultaneously bringing the right arm forward, extending as far as you can while keeping the elbow straight (like a racing stride).
- From here, quickly switch arms and legs before bringing right knee up towards chest while pushing off of left leg hard, making sure to keep both feet off ground at all times.
- Repeat this motion for the desired number of reps or seconds; make sure to maintain a constant, steady pace throughout each rep!
- Rest briefly between sets if needed before continuing onto other exercises or another set of high knees.
Quads, Glutes, Hamstrings, Core Muscles, Calves, Cardiovascular System
Did You Know?
High knee exercises require fast twitch muscle fibers which means more energy expenditure over intervals compared to static positions like planking, making them the ideal choice when wanting to blast away excess belly fat lingering around the waistline area.
- Begin in a high plank position, making sure your legs and arms are straight. Keep your head in line with the rest of the spine while engaging the core all throughout the movement.
- From here, drive right knee up towards chest while simultaneously bringing left arm forwards so the elbow is bent at 90 degrees and palm is facing down towards the floor (like running stride). Quickly switch arms and legs before bringing left knee up towards chest while pushing off of right leg hard and driving right arm forward in an alternating motion.
- Continue this high-intensity movement for the desired number of reps or seconds; make sure you stay consistent throughout each rep! Keep the torso upright and core engaged for best results.
- Rest briefly between sets if needed before continuing onto other exercises or another set of mountain climbers.
Quads, Glutes, Hamstrings, Core Muscles, Shoulders, and Cardiovascular System.
Did You Know?
Mountain climbers focus predominantly on obliques helping strengthen the often neglected aspect of the core.
Belly Fat Exercises For Men
High Intensity Interval Training (HIIT)
HIIT combines short bursts of high-intensity activity with periods of low-intensity recovery, kicking up your heart rate and challenging both your aerobic and anaerobic systems. This workout is great for shredding fat and building muscle all at once.
Lifting weights is the go-to exercise for many men looking to burn belly fat. It boosts your metabolism, increases testosterone levels, and helps build muscle mass which aids in burning calories even when you’re not actively working out.
Standing Oblique Twist
- Begin in a standing position with your feet shoulder-width apart. Place one hand on a wall or hold onto a bench for some extra stability if needed.
- Bend your knees slightly and twist from side to side while maintaining good posture throughout the movement.
- As you twist, reach opposite arms up towards the sky using controlled breathing and each inhale should bring you further into the twist before returning to starting position as you exhale.
- Make sure to keep your back straight and engage your abdominal muscles throughout the entire exercise. Do not arch back or lean too far forward as this could cause injury.
- Perform 10-15 repetitions of this move per side, alternating sides each time until all reps have been completed on both sides of the body.
Core Muscles, Transverse Abdominals, Obliques, and Hip Abductors
- Begin by lying flat on your back with your hips and knees bent at 90-degree angles so your feet are flat on the floor. Place your hands behind or beside your head or even cross them in front of your chest for support as you get used to this exercise.
- Lift one leg up off the floor and rotate from side to side while raising your opposite shoulder off the ground towards the same leg. During each movement, both elbows should alternate touching the opposite knee as you twist back and forth creating a “bicycling” motion (hence why it’s called the bicycle crunch!)
- Make sure to keep your lower back flat against the ground and continue alternating legs for 10-15 repetitions per side until all reps have been completed on both sides of the body.
- If needed, add some difficulty to this exercise by straightening out both legs while simultaneously lifting one shoulder off the ground towards its opposite leg while rotating from side to side (do not forget to use controlled breathing throughout!).
- When you feel comfortable with this move, increase the intensity by holding a light weight in either hand behind or beside your head when performing each rep—this will help target those deeper abdominal muscles!
Rectus Abdominis, Transverse Abdominus and Obliques.
Did You Know?
This core exercise also helps to improve balance, posture, and flexibility. Additionally, it strengthens the abdominal muscles as well as the hip abductors. With added difficulty, such as holding a light weight in either hand behind or beside your head during each rep, this move can also help target deeper abdominal muscles.
Side Plank With Twist
- Begin by lying on your side with your legs stacked in one straight line and your forearm placed directly beneath your shoulder for balance. Your elbow should be at a 90-degree angle from the ground.
- Make sure to keep your abs tight and engage your core as you lift your hips off the ground until you form a straight line from shoulders to feet (your opposite arm can be placed either behind or beside you for additional support).
- After you have stabilized yourself in this position, twist and reach under your body towards the floor with your free hand while keeping everything else steady—your head should remain facing forward throughout each rep!
- Then, return back to starting position and continue alternating sides 10-15 times until all reps have been completed on both sides of the body.
- If needed, add some difficulty to this exercise by holding a light weight in either hand for extra resistance when performing each rep—this will help target those deeper abdominal muscles!
Obliques, Transverse Abdominis, and Other Stabilizing Muscles.
Did You Know?
This core exercise also helps to improve stability, balance and posture. Additionally, it strengthens the abdominal muscles as well as the hip abductors. With added difficulty, such as holding a light weight in either hand for extra resistance during each rep, this move can also help target deeper abdominal muscles.
- Start by lying down on your back with your legs lifted in the air and your hands placed beside you for balance.
- Keeping your legs together, slowly lift your hips off the floor while contracting the abdominal muscles—your lower back should remain flat against the ground at all times!
- Throughout this motion, keep your feet together and close to one another as you bring them towards your torso then return them back up to starting position.
- Repeat this motion 10-15 times in total, rest for a few seconds between each rep if needed, then complete all reps on each side of the body before moving on to other exercises.
- To add difficulty and target those deeper abdominal muscles, try keeping a light weight between your feet as you perform each rep!
Tectus Abdominis, Transverse Abdominis, and Obliques.
Did You Know?
This core exercise helps to build functional abdominal strength and improve balance. With added difficulty, such as keeping a light weight between your feet during each rep, this move can also help target deeper abdominal muscles.
- Start by standing with your feet hip-width apart, holding a single weight in both hands, and extending your arms straight out in front of you.
- Keeping your arms straight, exhale as you slowly rotate your torso to one side by bending at the waist—movement should be slow and controlled throughout!
- As you reach one side of the movement, pause for a couple of seconds then inhale as you move back up to starting position on the opposite side.
- Keep up this alternating pattern for 10-15 reps per side before moving on to other exercises
Core, Back, and Shoulder Muscle.
Did You Know?
This full-body move engages your abdominal muscles—including the rectus abdominis, transverse abdominis, and obliques—as well as strengthening your trapezius, rhomboids, and serratus anterior muscles.
Additionally, it calls upon your hip flexors, hamstrings, lower back muscles, and glutes for stabilization throughout the movement.
Burning belly fat from home can be an achievable goal with the right exercises.
These exercises, such as burpees, high knees, mountain climbers, HIIT workouts, and weightlifting will help you to target your core muscles and shed excess pounds quickly.
Additionally, adding standing oblique twists, bicycle crunches, and side planks with twists into your routine will help strengthen weak spots in your abs that may have been neglected before.
Finally, reverse crunches and woodchoppers are excellent for burning away stubborn body fat around the waistline area.
With a dedication to these exercise routines combined with a healthy dieting plan tailored to meet your individual fitness needs – shedding those extra pounds is only a few steps away!