Exercises to Lose Belly Fat at Home for Beginners
If you’re a beginner and looking for exercises to lose belly fat at home, incorporating exercises into your routine can be a game changer. The best part is, you can do these exercises from the comfort of your own home, without the need for any expensive equipment. However, it’s important to note that shedding stubborn abdominal fat is not an overnight process. It requires consistency, time, patience, and hard work.
Not only can belly fat makes it hard to fit into clothes, but it can also lead to various health risks such as high cholesterol, heart disease, high blood pressure, type 2 diabetes, respiratory issues, and obesity. It’s not just about looking good; it’s about taking control of your health. That’s why it’s crucial to make reducing and maintaining belly fat a priority.
In this article, I will share with you 15 exercises that are perfect for beginners who want to lose belly fat. These exercises are easy to do and can be done by anyone, regardless of fitness level. So, let’s get started and say goodbye to belly fat!
Exercise to Lose Belly Fat for Beginners
Getting those toned abs you’ve always wanted doesn’t have to be a daunting task – it just requires commitment. Fortunately, you can lose belly fat with these simple exercises that you can do right in the comfort of your own home without any fancy equipment or a gym membership.
Home workouts are an excellent way to lose unwanted flab and get in shape. All you need is your own body weight and unwavering dedication to your fitness goals. By following these easy at-home workouts, you can start building muscle, shedding belly fat, and achieving the sculpted abs you’ve always desired in just 2 to 4 weeks.
But remember, exercise is only one part of the equation. Eating healthy and maintaining a balanced diet is essential for effective results. So make sure to focus on healthy nutrition as well to get the most out of your workouts.
Here’s a list of exercises to lose belly fat at home for beginners:
Target –Lower and upper abs.
How To Do
- To begin, lay down on a comfortable mat. Bend your knees and rest your feet on the floor.
- Place your thumbs at the back of each ear and hold the back of your head with the rest of your fingers. Now, lift your head off the floor to get into the starting position.
- To initiate the movement, curl up and try to reach your knees with your head. Remember to inhale while curling up and exhale while going back down to the starting position. It’s important to maintain control throughout the exercise and avoid tucking your chin in.
- Complete 2 sets of 12 repetitions, and you’re done! This exercise can help you target your abs and strengthen your core muscles.
Target – Rectus abdominis, core, shoulders, biceps, and glutes.
How To Do
- First, kneel down on a mat and place your elbows on the mat as well. Next, extend your right leg back, and then your left leg.
- Ensure that your neck, back, and hips are all in the same line while keeping your core engaged.
- Hold this pose for at least 30 seconds and aim to do three sets of 30-60 seconds each.
- Make sure not to place your palms too far away from your shoulders and avoid drooping or picking up your lower back.
3. Bicycle Crunches
Target – Rectus abdominis, obliques, glutes, hamstrings, and quads.
How to do
- To perform this exercise, start by lying down on a mat and flexing your knees while lifting your feet off the floor.
- Next, place your thumbs at the back of each ear and hold the back of your head with the rest of your fingers. Lift your head off the floor to assume the starting position.
- Now, push your left leg down and extend it straight while simultaneously curling up and twisting to your right. Try to touch your left elbow with your right knee.
- After completing this movement, curl back down and bring your left leg back to the flexed position.
- Repeat the same process with your other leg. It’s recommended to do 2 sets of 12 reps for each leg, taking a 10-second break before doing the next exercise.
- It’s essential to avoid hastening to complete the sets and tucking your chin in while performing this exercise. Following these guidelines will ensure that you get the maximum benefit from this workout.
4. Russian Twists
Target – Obliques, upper abs, lower abs, and glutes.
How To Do
- First, sit on a mat and lift both of your legs while keeping your knees flexed. Then, lean your back slightly and join your palms together to maintain balance. This is the beginning position that you take before moving into the twists.
- To start the twists, slowly twist your upper body to the left and then to the right. Repeat this movement for 3 sets of 12 reps to achieve the best results.
- While performing this exercise, Make sure not to hold your breath. This helps you maintain a steady breathing pattern and prevents any unnecessary strain on your body.
Target – Full body workout that also targets your abs.
How To Do
- To perform burpees, start by standing with your feet shoulder-width apart and maintaining a straight posture. Then, bend your knees and place your hands on the floor, resembling a frog position.
- Next, jump and push both legs back, moving into a plank or push-up position. Follow this by hopping back into the “frog” position. Jump vertically and extend your hands above your head, landing softly on the floor.
- Complete 3 sets of 8 reps, taking a 10-second break between sets. Before moving on to the next exercise, take a 20-second break.
- It’s important not to set unachievable goals when doing burpees. They are a challenging exercise, and the number of burpees you do is not as important as maintaining correct posture throughout the exercise.
6. Side Plank
Target – Abs and core, shoulders, biceps, and glutes.
How To Do
- First, lie on your right side and bend your knees slightly. Cross your left foot over your right foot and place it on the floor. Now, position your right elbow directly below your shoulder and rest your left hand on your waist.
- Next, lift your pelvis off the floor while keeping your back in line with your neck and head. If you want to challenge yourself, stretch your left hand wide open.
- Hold this position for 30-60 seconds while taking deep breaths. Remember to keep your pelvis from drooping.
- Now, lower your body back to the floor and take a 10-second break. Then, switch sides and repeat the exercise on your left side. For beginners, one set of this exercise is sufficient, but you can increase the number of sets and time as you progress.
7. Leg Raises
Target – Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- To perform this exercise to tone your abs, start by lying down on a mat with your palms flat on the floor and your thumbs under your hips. Engage your core and lift your feet off the floor slightly while looking up at the ceiling. This is your starting position.
- Next, raise both of your legs up to a 90-degree angle and slowly bring them back down. Right before your feet touch the ground, raise your legs again. Repeat this movement for 15 reps, and aim to complete three sets in total.
- Remember to avoid placing your feet completely on the floor or using your hands to push your hips up and lift your legs. These modifications can make the exercise less effective and put unnecessary strain on your body.
- By following these instructions, you can effectively target your abdominal muscles and work towards a flatter, toned stomach. Just be sure to focus on your form and take breaks as needed to avoid injury.
8. Mountain Climbers
Target – Rectus abdominis, shoulders, core, glutes, hamstrings, and quads.
How to Do
- Mountain climbers are a great exercise for targeting your abs and getting your heart rate up. To do them, start in a plank position with your hands shoulder-width apart and your feet together.
- Next, bring one knee in towards your chest while keeping the other leg extended. Alternate between bringing each knee in towards your chest, as if you are running in place.
- Make sure to keep your core engaged and your hips level throughout the exercise. You can also increase the intensity by picking up the pace or bringing your knees in closer to your chest.
- Speed up and do it as if you are running! Do 2 sets of 25 reps. Take a 20-second break before doing the next exercise.
- However, be sure to avoid common mistakes like arching your back or lifting your hips too high, as this can put a strain on your lower back and reduce the effectiveness of the exercise.
9. Reverse Crunches
Target – Lower abs, upper abs, and glutes.
How to Do
- To perform the Reverse Crunch exercise, start by lying down on your back with your arms by your sides and your palms facing down. Bend your knees and lift your feet off the floor, keeping them together.
- Next, engage your core muscles and slowly lift your hips and legs off the floor towards your chest. Be sure to keep your knees bent and focus on using your abs to lift your legs, rather than relying on momentum or swinging.
- Pause for a moment at the top of the movement, then slowly lower your legs back down to the starting position. Repeat for 10-15 repetitions, and aim to complete two to three sets.
- Remember to avoid pulling on your neck or using your arms to lift your legs. The Reverse Crunch is a challenging exercise, so start with a smaller number of repetitions and work your way up gradually as you build strength in your abdominal muscles.
10. Flutter Kicks
Target – your upper and lower abs, hamstrings, glutes, and quads.
How to Do
- Flutter kicks are a simple and effective exercise to tone your lower abs. To perform flutter kicks, start by lying down on your back with your hands by your sides or under your hips for extra support.
- Next, lift your legs slightly off the ground and alternate kicking them up and down, keeping them straight and together. You should aim for a small, fluttering motion with your legs, rather than large, sweeping kicks.
- To get the most out of this exercise, focus on engaging your core muscles throughout the movement. You can also experiment with variations, such as scissor kicks or double leg lifts, to target different areas of your abs.
- It’s important to remember that flutter kicks should be done with proper form to avoid injury. Avoid arching your back or lifting your shoulders off the ground, and take breaks as needed to prevent straining your muscles.
11. Heel Touch
Target – your obliques and upper abs.
How to Do
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your arms by your sides, with your palms facing down.
- Lift your head and shoulders off the ground, keeping your lower back pressed firmly into the floor.
- Reach your right hand towards your right heel, then return to the starting position.
- Repeat the same movement on your left side.
- Alternate sides for 10 to 15 reps on each side.
After putting in the hard work and dedication, losing belly fat can be a tough feat. However, with the right exercises and a consistent routine, you can definitely lose belly fat. It’s important to incorporate the following exercises into your workout routine and witness your belly fat melting away. Remember, consistency is key!
It’s recommended to pay more attention to your posture and form during the exercises. Before beginning any physical activity, it’s always a good idea to undergo a full-body check-up and seek medical advice if you have any underlying health issues. Remember to prioritize safety over anything else.
If you’re looking for effective exercise to burn stomach fat, consider doing crunches. This exercise tops the list of fat-burning workouts. To get started, lie down with your knees bent and feet on the ground.
To prioritize weight loss, consider reducing your carb intake instead of fats, focusing on an eating plan rather than a temporary diet, maintaining an active lifestyle, incorporating weight lifting into your routine, paying attention to food labels, avoiding processed foods, tracking progress by how clothes fit instead of relying solely on the scale and surrounding yourself with health-conscious individuals.
According to registered dietitian Cynthia Sass, adding beans to your diet can assist with weight loss and slimming your midsection. Additionally, replacing beef with salmon, consuming yogurt, consuming red bell peppers, eating broccoli, snacking on edamame, and using diluted vinegar may also help burn belly fat.