Belly Fat Exercise: 6 Effective Exercises That May Help You In 2024

Have you been putting in much effort at the gym but can’t seem to lose the big belly? Abdominal or visceral fat is one of the toughest weight loss goals to crack. This is a concerning body issue because high amounts of belly fat increase the risk of cardiometabolic disease, leading to heart^[1] disease and type-2 diabetes.

Although increased fat increases these risks in everyone, rates are higher in men than in women. Excess belly fat can have many causes. In general, to lose weight in a particular region, you need to lose overall weight. Spot weight reduction is difficult but can be accomplished through exercise.

We review which exercises will help men and women lose belly fat quickly. Keep reading this article to learn how to lose belly fat.

Belly Fat Exercises You Should Try  

Belly fat is stubborn, and you must attack it from different fronts to achieve satisfactory results. This means changing your diet, working out more, and avoiding risk factors like stress and inadequate sleep. Both stress^[2] and inadequate sleep^[3] lead to weight gain.

When it comes to exercise, you should focus on workouts that actively burn your visceral fat instead of doing exercises that target general weight loss.

You should note that there’s a difference between how men and women get belly fat. While there are common causes like overall weight gain, it’s different when it comes to how men’s and women’s bodies handle fat.

A man’s body will store excess fat^[4] in their belly, while a woman is more likely to store fat around the butt. As a result, belly fat is a bigger problem for men despite affecting both sexes.

High-Intensity Interval Training Exercises

Have you ever seen someone run themselves to exhaustion on the treadmill in a few minutes? They’re probably doing High Intensity Interval Training or HIIT exercises. HIIT workouts are fast, high-intensity exercises that get your blood pumping in a few minutes. You work your body to exhaustion and keep pushing.

The intense workout is often followed by a cooldown exercise and a short rest before beginning again. A HIIT routine can include various exercises, but most people focus on the best cardio workouts, which help them improve their heart health^[5] and burn calories faster.

Besides cardiovascular health, HIIT exercises have been proven to reduce visceral fat effectively.^[6] Therefore, if you’re struggling with belly fat, you can include HIIT exercises in your workout schedule and see the results for yourself.

Here’s a simple HIIT routine:

• You can try battle ropes.
• Treadmill sprints
• Do 20 pushups.
• Do some cooldown exercises like the tricep stretch.

You can do these exercises twice daily: in the morning to start your day energetically and in the evening to burn the calories you’ve accumulated throughout the day.

How to do:

1. Begin with five to 10 minutes of light cardio.
2. Select three to four intense moves.
3. Go all out for 20-30 seconds.
4. Rest or do low-intensity for 10-20 seconds.

Tips: 

• Start with exercises and intervals that match your fitness level, then gradually increase intensity as your endurance improves to avoid overexertion and injuries.
• Maintain proper form throughout each exercise to prevent injury and maximize results; prioritize quality over quantity.
• Pay attention to your body’s signals.

Optimal Sets and Reps: Two to three sets of four to six intervals for beginners, four to six sets of six to eight intervals for Advanced individuals.

Strengthening Your Core

How would you feel about replacing your belly fat with shiny abs? Core exercises are excellent for burning excess belly fat and developing your abdominal muscles or abs.

Here are some of the best core exercises for losing belly fat:

• Boat pose: The boat pose is a yoga position that focuses on strengthening your core. Start by sitting on a yoga mat with legs extended and back straightened. Then, lean back while lifting your legs and extending your arms simultaneously. Remain in the position for a few seconds.
• Crunches:  Lie on your back with your hands behind your head. Raise your legs slightly with your feet still on the ground. Lift your head and upper back slowly with your abs.
• Russian twists: Sit on a yoga mat with your knees bent and feet touching the floor. Lean back while holding a medicine ball with both hands. Slowly twist your upper body, and try to get the ball as close to the floor as possible.

You can also work with your gym instructor to find creative exercises to help burn more visceral fat.

How to do:

1. Lie on your back with your knees bent.
2. Hands behind the head or crossed on the chest.
3. Lift your upper body, exhale, and engage the core.
4. Lower slowly, inhaling.

Tips: 

• Engage your core muscles throughout the exercise to maximize the effectiveness of the crunch and reduce strain on the neck and back.
• Place your hands lightly behind your head or cross them on your chest to avoid pulling on your neck during the movement, which can lead to discomfort or injury.
• Perform crunches with slow and controlled motions, emphasizing the contraction of your abdominal muscles. Avoid using momentum for better results.

Optimal Sets and Reps: Three to four sets of 15-20 crunches per set.

Aerobic Exercises

Some of the best fat-burning exercises don’t even require special equipment. While many people disregard aerobic classes at the gym, it’s surprising how effective they are at helping you lose weight, burn excess fat, and become healthier overall.

Aerobic exercises include any workout that raises your heart rate, including running, taking walks, dancing, swimming, or even playing with your kids. These exercises are similar to HIIT workouts because they help you burn calories quickly, increasing your daily calorie deficit.

Researchers have observed that aerobics can help you lose excess belly fat by distributing your body fat and improving your adipose tissue’s function.^[7] Adipose tissue dysfunction promotes increased inflammation and insulin resistance. Aerobic exercise can help reverse this.

Aerobic exercise belly fat is also good for cardiovascular health^[8] and helps prevent the development of type 2 diabetes. The presence of visceral fat increases both of these. So, make sure to try out that aerobics class the next time you’re at the gym.

Alternatively, you can make your aerobic workout routine at home by taking an online dance class, playing with the kids, or doing intensive garden work.

How to do:

1. Choose an aerobic activity like running, cycling, or dancing.
2. Warm up for five to 10 minutes.
3. Maintain a steady pace for 20-30 minutes.
4. Gradually increase intensity over time.
5. Cool down and stretch for five to 10 minutes.

Tips: 

• Engage in aerobic exercise at least 150 minutes per week, divided into three to five sessions, to reap the full cardiovascular and health benefits.
• Work at a moderate to vigorous intensity level, where you can still hold a conversation but feel challenged. Use the talk test to gauge your effort.
• Incorporate a mix of aerobic activities like jogging, swimming, or cycling to prevent boredom and ensure a well-rounded workout routine.

Optimal Sets and Reps: Aerobic exercise isn’t typically measured in sets and reps. Aim for 150 minutes of moderate-intensity aerobic exercise per week.

Yoga And Mindfulness

When you think about losing excess belly fat, yoga is probably not the first exercise that comes to mind. However, yoga helps you develop mindfulness. This increases your awareness of different situations, including how different diets affect your body.

According to a 2016 study,^[9] two groups of subjects lost weight through yoga, with a shift toward healthy eating being a central theme. The groups also cited encouragement from the broader yoga community, which made the transition to healthier lifestyles easier. Yoga was a strong tool in behavioral change, role modeling, and social support.

Although yoga hasn’t traditionally been considered an aerobic exercise, a few yoga styles are physical enough to help you burn calories. Power yoga and vinyasa can significantly help you lose belly fat by burning calories. You can join yoga studios to help you facilitate this exercise for belly fat.

Additionally, studies show that tailored yoga routines can help you get better sleep quality.^[10] Sleep is an essential part of fat loss^[11] because your body loses calories while you’re asleep. In addition, yoga helps decrease stress, which helps with weight loss.

How to do:

1. Find a quiet, comfortable space.
2. Choose your yoga style and level.
3. Follow an instructor’s guidance or use a video.
4. Focus on controlled breathing and mindfulness.
5. Perform poses with proper alignment and relaxation.

Tips: 

• Prioritize controlled breathing and mindfulness throughout your practice to enhance relaxation and alignment in poses.
• Respect your body’s limits and avoid pushing too hard in poses; progress gradually to prevent injury and build flexibility.

Optimal Sets and Reps: There are no sets and reps in yoga. Instead, aim for regular practice, ideally 3-5 times a week, with sessions lasting 30-60 minutes.

Cardio Workouts

Cardio workouts are an effective strategy for reducing belly fat. Several interconnected factors drive their impact on fat loss.

First, cardio exercises like jump roping or running are notable for their calorie-burning capabilities. By engaging in these activities, individuals create a calorie deficit. This prompts the body to utilize stored fat for energy. You lose weight, including visceral fat in the abdominal area.

Cardio workouts also elevate the heart rate, boosting the overall metabolic rate. A heightened metabolism leads to calorie burn even after the workout ends.^[12] This contributes to the gradual reduction of excess belly fat.

How to do:

1. Choose a cardio for belly fat activity like running, biking, or swimming.
2. Warm up for 5-10 minutes.
3. Maintain a steady pace for 20-30 minutes.
4. Gradually increase intensity over time.
5. Cool down and stretch for 5-10 minutes.

Tips: 

• Incorporate a mix of cardio exercises such as running, cycling, and swimming to prevent overuse injuries and maintain motivation.
• Pay attention to your heart rate during cardio workouts. Aim for a target heart rate zone of 70-85% of your maximum heart rate for optimal cardiovascular benefits.
• Start with 3-4 sessions per week, each lasting 20-30 minutes, and gradually increase the duration or intensity to meet your fitness goals. 

Optimal Sets and Reps: Cardio workouts aren’t measured in sets and reps. Instead, aim for a total of 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.

Weight Training

Many people ignore weight training as a genuine way of losing belly fat. However, weight training helps you build muscle and improve your metabolism.^[13] As a result, you’ll burn more calories even at rest.

Lifting weights is also an awesome way to burn calories at a slower pace than cardio. Ultimately, you’ll have a well-toned body on top of losing your belly fat.

How to do:

1. Select appropriate weights.
2. Maintain proper form and alignment.
3. Lift weights with control.
4. Exhale during exertion.
5. Gradually increase weights and reps for progression.

Tips: 

• Prioritize proper form and technique to avoid injury and maximize muscle engagement during weightlifting.
• Choose a weight that allows you to complete 3-4 sets of 8-12 reps with good form while feeling challenged but not to the point of muscle failure.
• Gradually increase weights or reps as you become stronger to continue making progress. 

Optimal Sets and Reps: Three to four sets of each exercise, with eight to 12 reps per set.

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How Long Does It Take To Lose Belly Fat With Exercise?

The time it takes to lose belly fat will depend on several factors, including your choice of exercise, your diet, metabolism, and age. Adding the use of a diet pill can also reduce the time it takes to lose excess fat on your belly.

However, the higher your daily calorie deficit, the faster you’ll likely lose belly fat. Therefore, reduce your daily calorie intake and maximize your exercises for quick results.

Can Belly Fat Be Lost With Exercise?

Yes. It’s possible to lose belly fat with exercise as long as you burn enough calories daily. However, it’s more effective to combine exercise with other lifestyle changes. Let’s cover the following life changes in detail.

Drinking Water

Hydration is also essential to reduce excess belly fat. Drinking water helps you shed water weight^[14] that the body might have built up when you were hydrated. This water weight often manifests as belly fat.

Getting Enough Sleep

It’s impossible to overstate the importance of sleep on your overall health. You disrupt your body’s hormone balance^[3] whenever you don’t get enough sleep. Also, if you have trouble sleeping regularly, consider talking to a doctor about insomnia therapies.^[15]

Finding Relaxation Techniques

Stress is an important physiological response. However, in modern life, we are exposed to a great deal of stress, and what matters is how you handle it. The inability to manage stress and losing your cool over every disappointment can encourage weight gain and eventually lead to obesity.^[16]

While there’s no universal way to relieve stress, you can try healthy ways like yoga and mindfulness or picking up a hobby. Alternatively, talk to someone you trust or a licensed mental health professional to further process your stressors.

Eating A Healthy Diet

We can’t emphasize enough the benefits of a Mediterranean diet on your health. It stresses the consumption of many healthy vegetables, little meat, and healthy oils. It can help you lose belly fat,^[17] have a healthier heart, and feel like a new person.

However, your diet goes beyond what’s on your dinner plate. You can try intermittent fasting diets, increasing your calorie deficit and making it easier to lose stubborn belly fat. Some diet supplements can also make the fat loss journey shorter.

Conclusion

While you can’t control some of the causes of belly fat, there are things you can do to eliminate it. The most important ones include diet and exercise.

While it’s almost impossible to get a workout that will reduce fat in one body part, many great exercises will reduce fat throughout your body, including your belly. These include mainly aerobics and HIIT workouts.

It’s also essential to manage your stress levels by getting enough sleep, using relaxation techniques, and living a balanced lifestyle. Combining these strategies lets you start your fat loss journey and slim your tummy down.