15 Stomach Exercises To Reduce Belly Fat

Belly fat can be the most stubborn fat to get rid of! In women, hormonal changes, stress, poor diet, and a sedentary lifestyle can be the main causes of belly fat. While the causes of weight gain can vary, losing it requires dedication to an exercise routine. Stomach exercises are especially helpful for burning excess belly fat. These exercises specifically target the core and abdominal muscles, while also improving your overall body strength and fitness. Since spot reduction is just a myth, exercise alone will not get you closer to your weight loss goals. You need to eat a healthy diet and also keep your mental health in check.

Stomach Exercises To Reduce Belly Fat

Here are some of the most effective stomach exercises to reduce belly fat at home, as well as targeting muscles throughout the body. These flat stomach exercises can help you tone up.

1. Crunch

Abdominal exercises like crunches are among the most effective exercises for toning abdominal muscles and burning belly fat.

To perform crunches, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, elbows out. Lift your shoulders off the floor using your abdominal muscles, keeping your lower back on the floor. Exhale as you rise and inhale as you return to the starting position. Aim for three sets of 15-20 reps.

Discover more abdominal exercises to get a flat stomach!

2. Mountaineers

Climbing is known for being a full-body workout that engages multiple muscle groups, including the core and abdominals.

To perform mountain climbers, start in a plank position with your hands directly under your shoulders. Pull one knee toward your chest, then quickly switch legs, as if you were running in place. Keep your core engaged throughout the exercise. Perform this exercise for 30-60 seconds for three sets.

Click here to learn more about the benefits of mountaineering.

3. Russian touch

The Russian twist engages the oblique muscles, helping tone the sides of the abdomen. It also improves core strength, stability, and balance.

To perform a Russian twist, sit on the floor with your knees bent and your feet slightly off the ground. Lean back slightly while keeping your back straight. Keep your hands together and twist your torso to the right, then to the left, to complete one repetition. You can hold a weight or medicine ball in your hands. Aim for three sets of 20 twists.

4. Squats

Squats are primarily a leg exercise, but they also engage the core muscles. A study published in the Journal of Sports Science and Medicine reveals that performing squats can help reduce body fat and increase lean muscle mass and strength.

To perform squats: Stand with your feet shoulder-width apart. Lower your body as if you were sitting in a chair, keeping your back straight and your knees behind your toes. Engage your core as you rise back up to the starting position. Perform three sets of 15-20 reps.

Read also: 10 Benefits of Squats and 7 Squat Variations to Add Variety to Your Fitness Routine

5. High knees

High knees is one of the most effective fat burning exercises. This leg exercise focuses on the core, hands, shoulders and legs.

To perform high knees, stand with your feet hip-width apart. Lift one knee to your chest, then quickly switch to the other knee. Continue this movement at a running pace. Perform this exercise for 30-60 seconds for three sets.

6. Creaking of the bicycle

Bicycle crunches are very effective for the abdominal muscles. They help tone the belly area and strengthen the core muscles.

To perform the bicycle crunch, lie on your back with your hands behind your head. Lift your legs off the ground and bend them to a 90-degree angle. Bring your right elbow to your left knee as you straighten your right leg. Switch sides while pedaling. Aim for three sets of 15-20 reps per side.

7. Lunges

Lunges work your lower body and core. If done regularly, this exercise can tone your abdomen and reduce fat accumulated around your belly.

To perform lunges, stand with your feet together. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back up to the starting position and switch legs. Make sure your front knee doesn’t extend past your toes. Perform three sets of 15-20 reps per leg.

8. V-up

You may find it difficult to perform the v-ups exercise, but with regular practice, you can master this exercise. It targets both the upper and lower abdominal muscles, helping you lose weight.

To perform V-ups, lie on your back with your arms extended above your head and your legs straight. Simultaneously raise your upper body and legs, reaching for your toes to form a “V.” Lower yourself back to the starting position. Perform three sets of 10-15 repetitions.

9. Jump forward

Tuck jumps are a plyometric exercise that engages the core. This movement engages the entire abdominal area, helping to melt belly fat.

To perform a tuck jump, stand with your feet shoulder-width apart. Jump explosively, bringing your knees toward your chest. Land softly and immediately jump again. Aim for three sets of 10-15 reps.

10. Leg lifts

Leg raises are great for toning your lower abs and strengthening your entire core, including your abdominal muscles.

To perform a leg raise, lie on your back with your hands under your hips for support. Keep your legs straight and raise them to a 90-degree angle. Slowly lower them without touching the floor. Perform three sets of 15-20 repetitions.

11. Jumps

Although jumping jacks are a full-body exercise, they are especially useful for toning the leg muscles. However, they also involve the torso and arms.

To perform jumping jacks, stand with your feet together and your arms at your sides. Jump your feet out as you raise your arms overhead, then return to the starting position. Perform this exercise for 30 to 60 seconds for three sets.

12. Fluttering Kick

Flutter kicks activate your abdominal muscles, hip flexors, and quadriceps. They also increase your heart rate, promoting cardiovascular health.

To perform a flutter kick, lie on your back with your hands under your hips. Lift your legs off the ground and perform a kicking motion, keeping your legs straight. Alternate kicking up and down. Aim for three sets of 30-60 seconds.

13. Table

Because the plank works the core abdominal muscles, it is a great exercise for reducing stubborn belly fat. In fact, the plank can also engage the muscles in your legs and back.

To perform a plank, start in a plank position on your forearms with your body in a straight line from your head to your heels. Engage your core and hold the position. Try to hold the plank position for 30 to 60 seconds, increasing the duration as you get stronger. Perform three sets.

Read also: Want to Reduce Belly Fat? Try These 7 Seated Poses to Burn Fat Fast

14. Push-ups

Push-ups primarily target the upper body, but they also engage the core. They are a good exercise to do when you want to build upper body strength and burn fat.

To perform push-ups, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up. Keep your body in a straight line throughout the exercise. Perform three sets of 10-15 repetitions.

15. Burpees

Burpees offer a wide range of fitness benefits. They help improve stability, balance, and coordination. When performed regularly, they can improve cardiovascular health and promote fat burning and weight loss.

To perform burpees, start in a standing position, then lower into a squat and place your hands on the ground. Kick your feet into a plank position, perform a push-up, then jump your feet toward your hands and explosively jump up. Perform this exercise for 30-60 seconds for three sets.

Performing these abdominal exercises regularly could get you closer to achieving your dream of a slim, defined waistline!