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20 Best Exercises to Lose Belly Fat at Home – How to Burn Belly Fat Fast

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Belly fat is the most unhealthy, stubborn fat and hard to lose. Belly fat is a major concern among the people, who adopt poor lifestyle habits, unhealthy foods and just sitting in front of their laptop all day long. Most of the people do not time to exercise in the gym due to busy work schedule. Doctors warns that people with belly fat are at a high risk of heart disease, diabetes, stroke, and certain cancers. That is why, you must adopt a healthy lifestyle. The question is, how to lose belly fat without going to gym? In this article, we are discussing about the best 15 exercises, that you can do at home and can reduce your belly fat.

Leg Raise:

Leg Raise

How:

  1. Lay flat on the ground (preferably on a mat or on a carpeted floor).
  2. Elevate your feet a few inches off the ground, keeping your feet together.
  3. Raise them up keeping your legs straight as far as you can (try to get your legs to form a 90 degree angle with your body) until your legs are vertical.
  4. Hold that position while clenching your abdominal muscles, and hold for 3-5 seconds
  5. Lower your legs keeping the together until you’re back to a few inches off the ground, but do not rest your legs on the ground until you’ve completed the set.
  6. Repeat until the set is completed.

Breathing:

Exhale as you raise your legs, and hold your breath briefly while pausing when your legs are fully raised. Inhale as you lower your legs.

Best Practice:

  • Arch your back slightly and curl your upper body up a little to really push the strain on your abs.
  • Keep your legs as straight as possible and try to lift with your abs instead of your legs.

Try:

  • Set 1: 60 seconds continuous, 60 seconds rest,
  • Set 2: 45 seconds continuous, 30 seconds rest,
  • Set 3: 30 seconds continuous, 30 seconds rest.

Primary Muscle Group: Abs

Secondary Muscles: Legs

Bicycle Abs:

How:

  1. Lie flat on the floor (on a mat or carpet).
  2. Raise yourself up onto your lower back arching your back outward and curling your head and shoulders up so they’re not touching the ground.
  3. Raise your legs off the ground as well so the only part of your body that’s touching the ground is your lower back and butt. Put your hands behind your head bending your elbows.
  4. Move your legs in a circular motion bending at the knee as if riding a bicycle keeping your toes pointed.
  5. Simultaneously move your upper body forward towards your knees touching your left bent elbow to your right bent knee, and then your right bent elbow to your to your left bent knee. (hands still behind head).
  6. Clench your abs and slightly rotate your body from side to side as you stretch to touch elbow to knee.

Breathing:

Since this is a continuous burn, just focus on taking controlled deep breaths. Do not pant or let yourself get short on breath.

Best Practice:

  • The coordination of this exercise can be difficult, but it’s really important to do it correctly otherwise you may not be actually effectively working your abs. Watch videos of people performing the exercise and practice keeping your balance and keeping your shoulders and legs off the ground.

Try:

30 Seconds continuous,

20 seconds rest.

Do 3 sets

Primary Muscle: Abs

Secondary Muscle: Obliques, Core, Legs

Leg Raise on Hips:

How:

  1. Sit on the floor with your legs extended in front of you, feet together,
  2. Lift your legs off the ground keeping your feet together and rock back onto your lower back keeping your shoulders off the ground.
  3. Keep your toes pointed and moved your feet in a figure 8 in the air (your feet should be about 12-18 inches off the ground).

Breathing:

Keep deep, steady breaths throughout the exercise—do not pant or take shallow breaths.

Best Practice:

Tighten your abs and try to focus your attention and strain on your abs as opposed to your quads or legs.

Try:

  • 30 seconds clockwise,
  • 30 seconds rest,
  • then 30 seconds counterclockwise.

If you want to make it more challenging, omit the rest period.

Primary Muscle Group: Abdominals

Secondary: Obliques, quadriceps

V-ups:

How:

  1. Lie flat on your back on a mat or on carpeted floor.
  2. Simultaneously raise your upper body and legs stretching your arms in front of you for balance.
  3. Keep your legs and back straight as your body forms a “V” or “U” shape, while you stay balanced on your lower back.
  4. Clench your abs as you curl your body into a “V,” then lower your legs and upper body until you’re flat on your back again.

Repeat for the rest of the set.

Breathing:

Exhale as you curl your body up, and inhale as you lower your body back to start position. (You may want to hold your breath at the height of the exercise while you’re clenching your abs).

Best Practice:

  • Stretch your arms out straight in front of you to help with balance (reach for your feet).

Try:

  • 25 reps,
  • 3 sets (as the exercise becomes easier, increase reps and/or sets

Primary Muscle: Abs
Secondary Muscles: Legs, Core

Leg Lifts:

How:

  1. Lie on the floor on your side and keep legs stacked on top of each other, feet together & legs completely extended.
  2. Raise your left leg and keeping it as straight as possible
  3. Pause for 2 seconds and lower the leg.
  4. Switch the side and repeat.

Breathing:

  • Breathe out as you lift your leg.
  • Breathe in as you lower your leg.

Best Practices:

  • Keep your core tight and body in a stable posture.

Try:

  • Perform 8 to 10 res per set,
  • 3 sets per side.

Primary Muscles: Abdominals, Obliques

Secondary Muscles: Thighs, Hips, Glutes, Core

Leg Raise Circles, clockwise and counter clockwise:

How:

  1. Lie flat on your back on a mat or carpeted floor.
  2. Raise your legs about 6 inches off the ground keeping your feet together and legs straight and prop yourself up slightly on your elbows.
  3. Move your feet together in a clockwise circle in the air (about 1.5 feet wide). Keep your toes pointed
  4. Continue moving your feet in circles clenching your abs throughout.
  5. After that set, pause and switch direction and start moving your feet in the opposite (counterclockwise direction).

Breathing:

Since this is a continuous burn, just focus on taking steady deep measured breaths.

For Added Emphasis:

Instead of propping yourself on your elbows, simply raise your upper body a few inches off the ground and hold and let your abs to the extra work.

Try:

  • 30 seconds clockwise,
  • then immediately switch to 30 seconds counterclockwise without resting your legs.
  • Do 2 sets in each direction.

Primary Muscle: Abs

Secondary Muscle: Legs, Core, Obliques

Vertical Inverted Leg raise:

How:

  1. Lie straight on your back keeping hands at your sides or under your glutes if you need the extra support.
  2. Lift both legs directly flexing your hips & knees and keep your right leg straight & left leg just bent above the knee. Hold briefly
  3. Then raise your bent leg straightening it out until its perfectly perpendicular with the ground, while simultaneously bending your left leg at the knee.
  4. Repeat until completed desired set.

Breathing:

  • Inhale while moving legs, exhale while holding

Best Practices:

  •  Keep your shoulders planted on the floor and neck down.
  •  Your Abs should remain engaged in all the time as it’s focused on your abs.

Try:

  • If you are beginner then start with 2 to 3 sets of 8 to 12 repetitions.
  • As you improve, increase the number until you’re capable to complete 3 sets of 25 to 50 repetitions.

Primary Muscles: Abs

Secondary Muscles: Lower back

Ab Wheel Roll:

How:

  1. Kneel down on the floor and grasp the ab wheel roll firmly overhanded and place it on the ground in front of you
  2. Abs tight, not sagging and slowly roll the wheel or ab roller squeezing your glutes and abs.
  3. Roll it out extending your body and try to keep your knees off the ground.
  4. Keep roller in front of your body and hips extended.
  5. Must focus on your core and stretching your arms until your nose hardly almost touches the floor.
  6. Take a reverse movement to come back to the starting point.

Breathing:

  • Inhale as you rolled the wheel.
  • Exhale as you roll back to the starting position.

Best Practices:

  • Perform it slowly and keep your Abs tight throughout the exercise.
  • If it’s too difficult, do it kneeling until you’ve mastered the form

Try:

  • Do 3 sets of 8 to 12 repetitions.

Primary Muscles: Abs

Secondary Muscles: Lower back, Glutes, Lats

Ball Crunch:

NOTE:  you will need a large yoga ball or something similar in order to properly do this exercise.

Ball Crunch Exercise

How:

  1. Lie with your back on the ball feet planted in front of you, knees bent at a 90 degree angle.
  2. Roll backwards on the ball so that your upper body is hanging off the ball and you are balanced mainly on your lower back.
  3. Slowly curl your upper body inwards and upwards towards your knees squeezing your abs as hard as you can.
  4. Lower your upper body back to start position then repeat.

Breathing:

Exhale as you curl upwards, inhale as you lower back to start position.

For Added Emphasis:

  • Place your hands behind your head bending your elbows and really pull with your abs
  • Try a variation where you rotate your left elbow to right knee and right elbow to left knee (similar to bicycle ab exercise).

Try:

2 sets to failure (this means do as many as you possibly can until you physically cannot continue). Keep track of how many you do each time and make sure every time you are improving.

Primary Muscle Group: Abs.

Flutter Kick:

Flutter Kick

How:

  1. Lie flat on the floor keeping your hands or elbows on the floor, palms down
  2. Raise your back off the floor and keep head straight.
  3. Lift your legs a few inches off the ground and then raise one of the legs higher so it’s 12-16 inches off the ground.
  4. Return slowly so the legs are together a few inches off the ground and Repeat with other leg.

Breathing:

  • Throughout the exercise, breathe slowly and flex your abs.

Best practices:

  • Keep Your chin off your chest, legs straight and head in a neutral posture.
  • Keep your shoulders off the ground and try to balance on your glutes and lower back

Try:

  • Do at least 2 to 3 sets of 30 seconds continuous

Primary Muscles: Abs

Secondary Muscles: Quads, Hip flexors

In and Outs:

In and Outs

How:

  1. Sit on a flat bench leaning slightly back balancing on your butt and lower back with your legs outstretched and slightly elevated.
  2. Plant your hands on either side of your body next to your hips
  3. for support.
  4. Bring your legs in bending at the knee until you’re practically hugging your legs.
  5. Then kick your legs back out straightening them back to starting point
  6. Repeat

Breathing:

Exhale as you draw your legs into your chest, inhale as you straighten your legs back out and return to start position.

Best Practices:

  • Point your toes and arch your feet
  • Pull with your abs and not your legs

For Added Emphasis:

Instead of planting your hands by your hips, cross them over your chest and make your abs do the work of holding up your upper body.

Try:

  • Set 1: 40,
  • Set 2: 30,
  • Set 3: 20,
  • Set 4: 10

Primary Muscle: Abs.

Weighted Sit-up:

Weighted Situps

How to do:

  1. Lie down on the floor keeping your knees, back, and feet straight on the mat.
  2. Grab a small ball or any other objective tightly.
  3. Gradually raise your chest and sit up.
  4. Come back to the starting position by bending down one vertebrae at the time.
  5. Repeat the process for recommended reps.

Breathing:

  • Inhale when you lift your torso.
  • Exhale when you slowly come back to the starting position.

Best practice:

  • In this exercise, you should Keep Abs engaged and neck, chest, shoulders & back in a relaxed position.
  • This exercise will help you in toning & sculpt your abdomen and reduce your waist.
  • Sit up exercise targets your abs and also toned your hips, flexor & torso.

Try:

  • Perform 2 to 3 sets of 12 to 16 reps and increase with rolling down your back.

Primary Muscles: Abs

Secondary Muscles: Hip flexors

Standing Knee to Elbow:

How:

  1. Start by standing up straight feet hip-width apart.
  2. Keep your hands behind your head, raise your knee and slightly bend your right leg.
  3. Turn your chest to the right side and move your right knee to the left elbow.
  4. Return & Repeat the process on the opposite side and keep on changing the sides until set completed.

Breathing:

  • Keep smooth & steady breathing.
  • Inhale as you bring knee to elbow.
  • Exhale when you return to starting point.

Best Practices:

  • As your body keeps a working movement, it helps to increase heart rate and burn more body fat.
  • When doing this exercise, keep your back straight; engage your core muscles and neck in a relaxed position.

Try:

  • Do 30 seconds to 1-minute sets and move as fast as you can in a perfect form, do 2-3 sets

Primary Muscles: Obliques, Hip flexors, Abs

Secondary Muscles: Thighs, Quads, Glutes

L Sit:

l sit

How:

  1. Start to sit in a pike seated pose on the floor and keep your legs straight in front of you.
  2. Put your hands on the ground near your hips, palms down and arms fully extended, locked.
  3. Your arms remain locked at the elbow as you lift your butt off the ground with shoulders by forcing your hands against the ground.
  4. Keep your core tight and raise your legs off to the floor, but keep your legs straight and together extended in front of you.
  5. When you are up, keep your hips ahead of your hands, feet up off to the floor.
  6. Hold this posture for preferred time.

Breathing:

  • In this exercise, you need deep breathing.
  • Inhale as you lift your butt
  • Exhale as you lower your body to the floor.

Best Practice:

  • If it’s too difficult, try it with your heels on the ground and raise your butt off the ground instead of your whole body. You’ll still want to keep your arms straight and locked, you’ll just allow your heels to touch the ground of added support.

Try:

  • Perform 3 sets of 10 to 12 reps in 30 seconds.

Primary Muscles: Abs

Secondary Muscles: Quads, Triceps, Forearm, Hip Flexors.

Six Inches:

How:

  1. Lie down on the floor on your back.
  2. Completely extend your body and keep your legs straight.
  3. Your toes pointed upward.
  4. Keep your hands at your sides which give extra support to your back.
  5. Keeping your abs tight and raise your feet six inches off the floor.
  6. Hold in this position and count 3 to 5 counts and return to the starting point and repeat the same process.

Breathing:

  • Keep stable and regular breathing throughout the workout.
  • Inhale while you put down your legs
  • Exhale when you lift your legs

Best practices:

  • Throughout the exercise have focused, smooth and controlled movements.
  • This exercise will be good for tightening and shaping your lower abs by burning your belly fat and give you a flatter stomach.
  • It will also stabilize your core strength, but you need to do twice in a week.

Try:

  • Do at least 10 repetitions.

Primary Muscles: Abs

Secondary Muscles: Glutes, hips.

Kettlebell Swing:

Kettlebell swing

How:

  • Stand firm on the ground and wide your legs.
  • Hold kettlebell from handle with your feet shoulder-width apart.
  • Bend your knees slightly, push your hips back, and swing the weight between your legs.
  • Stand up with kettlebell up to about chest height and contract your glutes.
  • At the top of the momentum, lock your elbows, keep core tight, and quads and glutes contracted. Return to the squat position and repeat.

Breathing:

Inhale as you lower yourself into the lunge, exhale as you push yourself back into a standing position.

Best Practices:

  • Move slowly. Do not try to speed through this exercise. Be smooth and fluid with your movements.
  • Try to squeeze your glutes as you lunge and try to go as low as you can.

For Added Emphasis:

  • Hold 10-20 lb. kettlebells in each hand as you lunge. Keep your arms straight at your sides.

Try:

  • 60 seconds lunging alternating to the left and right.
  • 30 seconds rest.
  • Do 4 sets.

Glute Lift:

Glute lift

How:

  1. Lie flat on the floor on your back and keep your hands at your sides & knees bent.
  2. Slowly lift your butt off the floor keeping your shoulders on the ground.
  3. Keep in this position for a second, but remember when you lift your butt your body will remain in a straight line.
  4. Flex your glutes and really straing and push with your butt
  5. Come back to the starting position and repeat.

Breathing:

  • Exhale as you lift your butt off the ground.
  • Inhale as you go back to the starting position.

Best practices:

  • This exercise will tone your glutes and stabilize your spine.
  • Glute lift is one of the most effective butt building or body shaping workouts.
  • When you perform this workout you must keep your core & glutes tight.
  • And maintain the whole body in a controlled manner and bend knees at 45 degrees.

Try:

  • Do at least 2 to 3 sets of 10 reps and increase the reps when you get enough strength.

Primary Muscles: Glutes

Secondary Muscles: Hamstrings, Core

Back Kick Exercise:

How:

  1. Begin with your feet hip-breadth apart.
  2. Take a step forward on your right leg and lunge.
  3. Come back to the initial position and kick back your right leg, squeezing the glutes.
  4. Go back to the starting posture and do the same technique with the left leg.
  5. So you’re basically lunging forward, then backward

Breathing:

  • Inhale when you lunge.
  • Exhale when you kick back.

Best Practices:

  • Throughout this exercise, keep your back straight and face front.
  • Keep your core engaged

Try:

  • Do 2 to 3 sets of 30 seconds to 1 minute continuous and increase the challenge after a time.

Primary Muscles: Quads, Hip flexors, Glutes

Secondary Muscles: Abs, Calves, Hamstrings

 

Jump Squats:

How:

  1. Start by standing with feet shoulder-width apart, toes pointing out.
  2. Squeeze your hips back and slightly bend your knees. (In a squat posture).
  3. Jump straight up by pushing off from your heels.
  4. Land with your knees, slightly bent and return into the squat pose.
  5. Repeat until the desired sets completed.

Breathing:

  • Throughout this workout keep your breathing pattern natural and steady.
  • Exhale when you jump.

Best Practices:

  • keep your back in a perfect position by keeping your hips back & chest up.
  • Always put pressure on your heels, but never extend your knees beyond your toes.
  • Landing softly on your toes or feet’s balls and slightly bend your knees.

Try:

  • 2 sets of 8 to 15 repetitions, but make sure keep in a perfect form.

Primary Muscles: Hip flexors, Glutes, Quads

Secondary Muscles: Lower back, Abs, Calves, Hamstrings

 

Side Plank Leg Raise:

How:

  1. Lay on your right side
  2. Keep your elbow straight under your shoulders and put your forearm on the ground.
  3. Lift your hips off the floor keeping your whole body in a straight diagonal line from head to toes.
  4. Engage your core and raise your body into the side plank position keeping your body equally balanced between the feet and elbow. (This is starting point).
  5. Raise your top leg to hip height, but keep your leg straight and hold your leg in this posture for a few seconds.
  6. Now slowly lower your leg. Perform the indicated number or reps, then switch sides.

Breathing:

  • Breathe in when you raise the leg.
  • Breathe out when you lower the leg.

Best practices:

  • complete all moves in a controlled and slow movement.

Try:

  • 8 to 12 repetitions in your workout routine, 3 sets each leg

Primary Muscles: Obliques, full leg

Secondary Muscles: Glutes, Hip abductors, Shoulder, Abdominal

 

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