Aren't we all looking for some easy exercises to burn belly fat? Are you having problems fitting into your little black dress? If you answered yes, you need to make a few changes to get the shape of your dreams. Not only does belly fat prevent you from fitting into your sexy little dresses, but it can cause more serious long-term health effects if not taken care of.
Exercise and dieting go together. If you thought you could live off of salads and burn belly fat, you’re sadly mistaken. If you are interested in losing major weight you are going to have to add some exercise to your daily routine that targets your belly fat. We’re going to take a look at 16 easy exercises to burn belly fat.
There’s nothing that is able to burn belly fat faster than crunches, which makes them one of the best easy exercises to burn belly fat. Here’s how:
Begin by laying on your back with your knees bent and your feet on the floor. Place your hands behind your head, or cross them on your chest. Inhale and exhale as you lift your upper torso off the floor. Inhale as you lower back down, and exhale as you come back up. For a beginner, do this 10 times. Do two or three sets.
For a crunch, you do not go into a full sit-up position. You only raise you back a few inches off the floor. This keeps you from hurting your back. Make sure that you don’t jerk your head forward as you come up. Keep your head positioned as if you are holding an orange under your chin.
2. Twist Crunches
Once you have gotten the hang of a regular crunch, modify it for more fat burning power. Here’s how:
Lay down as if you were doing regular crunches. When you come up on your exhale, instead of moving straight up and down, you will twist so that you opposite elbow touches the opposite knee. The means your right elbow to left knee, and left elbow to right knee. Begin with an inhale. Exhale as you raise up and twist your right elbow to your left knee. Inhale as you lower back down. Exhale and twist your left elbow to your right knee. Inhale as you lower back down. Do this 10 times. Do two or three sets.
3. Side Crunch
This is similar to the twist crunch with a slight variation. Here’s how:
Get in a crunch position, but with your legs out straight. When you come up and twist to the right, bring your left knee up to touch your elbow. Lower your leg and torso. Repeat on the other side. Do 10 times and two or three sets.
4. Reverse Crunches
These will target the lower abdomen where regular crunches don’t. Here’s how:
Lay on your back and raise your knees so that your lower leg is parallel to the floor. Engage your abs and pull your knees to your chest as you exhale. Inhale and bring your legs back to the start position. Repeat 10 times. Do two to three sets.
5. Vertical Leg Crunch
These crunches are just like regular crunches. Here’s how:
Get in the same position you would for reverse crunches. Now, perform regular crunches as described in number one. Make sure your breathing stays controlled. Do this for 12 to 15 reps and no more than three sets.
6. Bicycle Crunches
This move targets many of your stomach muscles. Here's how:
Begin by laying on the floor and lift both of your legs off the ground and bend your knees. Raise your torso off the floor slightly. Bring your right knee toward your left shoulder and then return to start. Repeat on the other side. Continue moving your legs as if you were peddling a bike.
7. Lunge Twist
Now we’re getting up off the ground and add in a bit of a leg workout. Here’s how:
Your legs should be hip-width apart and your knees slightly bent. Raise your arms so that your hands are level with your shoulders and your arms are parallel to the floor. Lunge forward with your right leg and sit down bringing your knees to a 90-degree angle with the floor. The left leg should be supported by your toes. Make sure that your right knee does not go over your toes and stays in line with your ankle. Keep your spine straight and then twist your torso, and not the legs, to the right and then the left. Bring your right foot back and repeat with the left foot going forward. This is one rep. Repeat 15 times.
8. Rolling Plank
This will work your lower back, hips, and abs. Here’s how:
Get in a plank position with your elbows on the ground and positioned under your shoulders. Your neck and spine should be aligned. Stay in the plank posture for 30 seconds.
Now start moving forward and backward, just slight movements, for 30 seconds.
9. Stomach Vacuum
This is a low-impact exercise that focuses on your breathing more so than increasing your heart rate. Here’s how:
Get on your hands and knees, making sure everything is aligned properly. Take a deep breath, allowing your abs to loosen. As you exhale, tighten your stomach muscles. Hold this for 15 to 30 seconds. Repeat.
10. Captain’s Chair
Grab yourself a chair for this exercise. Here’s how:
Sit down with your shoulders relaxed and spine straight. Place your palms face down on the chair beside your hips.
Take a deep breath. While exhaling, bring your knees up toward your chest. Hold for five seconds. Make sure you keep your spine straight and don’t arch your back. Lower your legs back down and repeat.
11. Side Bend
This is another low-impact exercise. Here’s how:
Stand up straight with your feet together and your arms by your sides. With your feet grounded, bend to the right until you feel a pull on your left side. Make sure your right hand stays on your hip and raise your left hand upward. Stay here for 15 seconds. Return to upright and then repeat on the other side.
Now we're moving into cardio exercises for reducing belly fat. You’re probably surprised by walking. It may seem too simple to work. In fact, walking is a great way to reduce belly fat if done properly. If you walk for 30 to 45 minutes at a steady pace four to five days a week you will start to see gradual weight loss. This is also a great low-impact exercise.
If you’re up for a high impact workout, you can switch up your walking days for a good run. This will increase your heart rate more and burn more fat.
If you don’t like the idea of an all-out run, slow things down a bit and go for a brisk job. Research has found that jogging is actually more effective at breaking down unwanted fat than weightlifting.
This is another great cardio workout that will help you get rid of belly fat and burn calories. Make sure that you get your heart rate up when you go for a ride.
Swimming gives you toning and weight loss benefits. Make sure that you choose more strenuous strokes to ensure maximum weight loss.
That’s it. Add in some of these exercises to your daily routine and you will start to see the inches come off your middle.