Top 20+ Exercises to Lose Belly Fat

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Do you want to lose your belly fat? It is important to know that it won’t happen overnight. Losing weight and maintaining a healthy lifestyle takes dedication, patience, and perseverance. Here are some of the top 20+ exercises to help you lose belly fat.

One of the most popular fitness goals is to lose belly fat, who wouldn’t want washboard abs?

In addition to being an aesthetic goal, losing belly fat is a good way to improve your overall health: research (opens in new tab) has linked larger waist sizes to conditions such as heart disease, diabetes, and some cancers.

However, doing hundreds of crunches every day will not get you the abs of your dreams, and there are no specific exercises that can ‘target’ belly fat. Instead, losing weight from your midsection requires a combination of eating well, limiting the number of calories you consume, and increasing the number of calories you burn.

Best 10 Stomach Exercises and Belly Exercises without Equipment

While there’s no magic bullet for weight loss, these exercises will help burn fat and tone your stomach.

#1. Crunches

The classic crunch is a great way to target your abs and lose belly fat. Lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and lift your torso off the floor, contracting your abs as you do. Return to the starting position and repeat for 12-15 reps.

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#2. Reverse Crunches

This exercise is similar to regular crunches, but with a twist. Lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and lift your legs off the floor, contracting your abs as you do. Return to the starting position and repeat for 12-15 reps.

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#3. Pilates Roll-Ups

This exercise targets both the rectus abdominis (the “six-pack” muscle) and the obliques (the muscles along the sides of the waist). Lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and lift your legs off the floor, keeping them straight. Slowly roll up from this position, contracting your abs as you go. Return to the starting position and repeat for 12-15 reps.

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#4. Bicycle Crunches

This exercise is a variation of regular crunches, but with a twist. Lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and lift your legs off the floor, bringing them up to a 90-degree angle. Slowly pedal your legs as if you were riding a bicycle, contracting your abs with each pedal stroke. Return to the starting position and repeat for 12-15 reps.

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#5. Russian Twists

This exercise targets the obliques (the muscles along the sides of the waist). Sit on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and lean back slightly, keeping your back straight. Twist your torso to the right, then to the left, contracting your obliques with each twist. Return to the starting position and repeat for 12-15 reps.

#6. Pilates Scissor Kicks

This exercise targets both the rectus abdominis (the “six-pack” muscle) and the obliques (the muscles along the sides of the waist). Lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and lift both legs off the ground, keeping them straight. Slowly lower your right leg toward the floor while simultaneously raising your left leg. Return to the starting position and repeat with your left leg. Continue alternating legs for 12-15 reps.

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#7. Pilates Double Leg Lifts

This exercise targets both the rectus abdominis (the “six-pack” muscle) and the obliques (the muscles along the sides of the waist). Lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and lift both legs off the ground, keeping them straight. Slowly lower your legs toward the floor, then raise them back up to the starting position. Repeat for 12-15 reps.

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#8. Pilates Reverse Leg Lifts

This exercise targets both the rectus abdominis (the “six-pack” muscle) and the obliques (the muscles along the sides of the waist). Lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and lift your legs off the floor, keeping them straight. Slowly lower your legs toward the floor, then raise them back up to the starting position, reversing their order (i.e., left leg first, then right leg). Repeat for 12-15 reps.

#9. Pilates Crisscross

This exercise targets both the rectus abdominis (the “six-pack” muscle) and the obliques (the muscles along the sides of the waist). Lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and lift your legs off the floor, keeping them straight. Slowly lower your right leg toward the floor while simultaneously raising your left leg and bringing it across your body to meet the right leg. Return to the starting position and repeat with your left leg. Continue alternating legs for 12-15 reps.

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#10. Pilates Saw

This exercise targets both the rectus abdominis (the “six-pack” muscle) and the obliques (the muscles along the sides of the waist). Lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and lift both legs off the ground, keeping them straight. Slowly lower your legs toward the floor, then raise them back up to the starting position, reversing their order (i.e., left leg first, then right leg ). Repeat for 12-15 reps.

Top 10+ Exercises to Lose Belly Fat

#11. Treadmill

If you’re looking to lose belly fat, a treadmill is a great option. Not only does it help you burn calories, but it also gives you the chance to tone your midsection as you walk or run. To get the most out of your treadmill workout, be sure to incline the machine to a challenging level and use a speed that gets your heart rate up.

#12. Stairs

Interval training is one of the most effective ways to lose belly fat. And what better way to do interval training than by incorporating stairs into your workout? A study published in the Journal of Obesity found that participants who did a stair-climbing workout burned more calories than those who did a traditional treadmill workout.

So how do you go about incorporating stairs into your workout? You can start by doing some simple stair climbs at home or at the office. If you have access to a flight of stairs, try doing some sprints up and down the stairs. Or, if you’re really looking to challenge yourself, try a stair climbing workout routine like this one from Shape magazine:

After warming up, start by walking up and down the stairs for two minutes. Then, increase the intensity and start running up and down the stairs for one minute. Repeat this cycle for 20 minutes in total.

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#13. Bike

Biking is a great way to lose belly fat. It is an aerobic exercise that helps burn calories and keep your heart rate up. You can bike outdoors or indoors on a stationary bike. Biking for 30 minutes a day can help you lose 1 pound of belly fat in 2 weeks.

#14. Elliptical Trainer

An elliptical trainer is a great way to lose belly fat. This type of cardio machine works the entire body, including the abdominal muscles. It is a low-impact exercise that is easy on the joints, making it ideal for people of all fitness levels. Beginners should start with a slow and easy pace, gradually increasing their speed as their fitness level improves.

#15. Rowing Machine

Rowing machines provide a great workout for your entire body, including your abdominal muscles. By using a rowing machine, you can tone your abs while also getting a cardio workout. Rowing is a great way to burn calories and lose belly fat.

When using a rowing machine, be sure to keep your back straight and your abdominal muscles engaged. Use your legs to power the rowing motion, and let your arms do the work of guiding the handlebars. Keep your shoulders down and relaxed as you row.

Rowing machines can be found at most gyms or sporting goods stores. If you don’t have access to a rowing machine, you can also use an exercise bike or elliptical machine for a similar workout.

#16. Free Weights

In order to lose belly fat, you need to focus on exercises that target the abdominal muscles. Free weights are a great way to do this. There are a variety of free weight exercises that you can do to target your abs, such as crunches, sit-ups, and leg raises.

When doing these exercises, be sure to use proper form. This will help you get the most out of the exercise and avoid injury. Start with lighter weights and gradually increase the amount of weight you lift as you get stronger. Doing 3-4 sets of 10-15 reps is a good place to start.

#17. Jumping Rope

Jumping rope is a great way to lose belly fat. It’s a cardio workout that gets your heart rate up and burns calories. You can do it anywhere, anytime. Just make sure you have a good pair of shoes and a comfortable surface to jump on.

Start by jumping for 30 seconds, then rest for 30 seconds. Repeat this for 10 minutes. You can gradually increase the time you jump as you get better at it. The key is to keep your heart rate up and your breathing consistent.

If you want a more challenging workout, try doing double unders (jumping with both feet together). This will help tone your legs and arms as well as your core.

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#18. Running on Treadmill or Track

If you’re looking for a great cardio workout to help you lose belly fat, consider running on a treadmill or track. Running is an excellent way to burn calories and improve your cardiovascular health, both of which are essential for losing weight. Plus, running on a flat surface like a treadmill or track can help minimize the impact on your joints, making it a low-impact option that’s easy on your body.

To get started, simply warm up with a 10-minute walk or light jog before increasing your speed to a moderate pace. Once you’re warmed up, aim to run for 30-60 minutes at a consistent pace. If you’re new to running, start with shorter intervals and gradually increase your distance over time. Remember to cool down with a 10-minute walk or jog once you’re finished.

#19. Yoga, Pilates, and Other Strengthening Classes

When it comes to losing belly fat, there is no one-size-fits-all solution. However, incorporating certain types of exercise into your routine can help you burn more calories and target stubborn fat deposits.

Yoga and Pilates are two popular options for strengthening classes. Both exercises focus on lengthening and toning the muscles, which can help to reduce the appearance of belly fat. In addition, these classes typically include a core component that can help to target the abdominal muscles.

Other strengthening classes that can help with belly fat loss include boot camp-style workouts and HIIT (high-intensity interval training) classes. These workout styles typically feature a combination of cardio and strength training, which can help you burn more calories and build muscle.

If you’re looking for a more comprehensive approach to losing belly fat, consider signing up for a weight loss program that includes exercise as well as healthy eating habits. With the right program in place, you can finally start seeing the results you’ve been hoping for!

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#20. Boot Camps and Cross Fit Classes

Boot camps and Cross Fit classes are two of the most popular methods for losing belly fat. Both methods are based on high-intensity interval training, which has been shown to be an effective way to lose weight and tone muscle.

Boot camps typically involve a mix of cardio and strength-training exercises, while Cross Fit classes focus more on strength training. Both methods can be effective for losing belly fat, but it’s important to find a class that fits your fitness level and goals.

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Conclusion

The best way to get rid of belly fat is to combine a healthy diet with regular exercise. These 10 exercises will help you burn belly fat and get in shape. Remember to focus on your breathing and form, and don’t forget to warm up before you start. With a little dedication, you’ll see results in no time.

Thank you!

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