Then, jump your feet back towards the outsides of your hands so that you are squatting. Pick up the ball and press it overhead, extending your body and standing tall.

The sprawl is basically a burpee on steroids—a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs. How to do a sprawl: Standing with your feet shoulder-distance apart, squat down and place your hands on the ground.

Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat.

Stand back up. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work. How to do lateral medicine ball slams: Stand with your feet about shoulder-width apart with the medicine ball on one side.

Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe. Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Alternate sides. Make sure you tighten your core as you bring the ball overhead and to the side.

Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead. To get the most out of this exercise, be sure to use a heavy weighted ball.

How to do overhead medicine ball slams: Standing tall with your feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. Squat to pick the ball up and then stand back up.

The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.

How to do Russian twists: Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a degree angle and keeping your arms a few inches away from your chest.

From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles.

The movement should come from your ribs and not your arms. You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles.

His favorite move to do that? Holding plank on a BOSU ball. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.

How to do BOSU ball planks: Flip a BOSU ball on its rubber side and hold onto the edges of the flat surface with both hands, about shoulder-distance apart.

Hold the plank for 30 to 45 seconds, increasing the time as you get stronger. Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says Jill Penfold , a Los Angeles-based personal trainer. Try this treadmill workout: Walk or jog on an incline for five to 10 minutes.

Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes.

Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back, says Penfold.

Try this 4-minute rowing circuit: Begin with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. Repeat this eight times, trying to beat your distance each time.

While the old thinking was that steady-state cardio exercises were best for burning fat, we now know that short and intense bursts of fast-paced cardio is much more effective.

Hope Pedraza, an ACSM personal trainer and the creator of inBalance , a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups. Try this HIIT workout: After a minute warm-up, spend 30 seconds doing as many reps as possible of squats , push-ups , kettlebell swings, or single-arm rows.

Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others.

How to do strength training: There are a wide range of moves to try with strength training. Yes, you read that right. Simply walking for weight loss works, says Sahmura Gonzalez , a personal trainer based in New York City.

How to do walking as a workout: You probably know how to walk already but, like many exercises, it can take time to build your stamina.

Matheny recommends starting small—say, going for a mile-long walk—seeing how you feel, and adding more mileage from there. You can also pick up your pace or walk on an incline on the treadmill to increase the workout. How to do yoga: There are a lot of yoga practices you can try and even moves you can cycle through.

Some of the more challenging yoga poses include plank, chair, Chaturanga, and wheel. You can download an app, like the Peloton app, for online classes or try a studio near you. One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out.

An easy way to approach it: Commit to going for a quick, minute walk after dinner, and slowly increase the time as you become more comfortable with daily movement. Begin strength training. To get started, lift weights at least two days per week and work up from there, says Gagliardi.

Embrace healthy fats. If you want to lose fat, you have to eat fat the healthy kind, that is. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals.

Yasi Ansari , M. Load up on protein. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr.

This is especially important before you exercise. The result? You eat more calories than you burn and end up with excess belly fat. To avoid feeling hungry after a workout, eat a snack with at least 12 grams of protein before exercising , says Dr.

Then, eat a protein-rich snack that also includes some carbs, like a protein bar with whole grains. Okay, now you can do some crunches. Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi.

During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core aka, tightening your ab muscles in every workout you do, says Gagliardi.

There are tons of different ab workouts you can do right in your home. Try to limit your stress. Stress can mess with every part of your body —but how you deal with it can make or break your weight loss goals. The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on.

Stress-eating can only lead to one thing: growing your belly rather than whittling it. Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos.

Prioritize quality sleep. Case in point: One review and meta-analysis from the U. found that people who slept 5. On top of that, they preferred to munch on fatty foods full of empty calories, like chips. Although it will vary from person to person on how much sleep you actually need to be most effective and therefore make progress toward your weight loss goals , the ideal number is typically seven or eight hours, says Dr.

Drink less alcohol. To lose weight, you simply have to consume fewer calories—but that can be tough when feelings of hunger start creeping in. One good plan of attack?

This includes all sugary drinks, like soda, but alcohol is a big one. Ansari says alcohol can prevent weight loss in several ways, including the fact that heavy alcohol intake can stimulate food intake.

The Centers for Disease Control and Prevention CDC defines binge drinking as having five or more drinks for men, and four or more drinks for women in two hours.

Not only do the beverages themselves contain unnecessary calories, but once you start sipping too much, your inhibition also plummets, according to one study. Order one of these lowest-calorie alcoholic drinks.

Cook more often. After analyzing data from more than 11, men and women, U. researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.

The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables along with a wider variety of foods , have healthier methods of prepping their food, and splurge less on foods high in calories and sugar.

Consider any of the healthy eating books below to get started. Avoid sugary foods. Research has found a link between eating a lot of sugar and having higher amounts of belly fat. Having too much sugar can also cause spikes and crashes in your blood glucose levels, Cording says.

Skip ultra-processed foods. Processed foods cause a lot of the same issues with weight loss as sugar in that they can lead to excess calories, Cording says. She recommends trying to have as many whole foods as possible and keeping processed foods to a minimum.

Losing belly fat at home is achievable with the right exercises and commitment. Here are some effective workouts to target your abdominal area:. As mentioned before, consistency is the key to keeping belly fat at bay. A study published in the Journal of Obesity found that people who engaged in regular physical activity and ate a healthy diet had a significantly lower risk of regaining abdominal fat than those who did not.

According to a study published in the American Journal of Physiology, Endocrinology and Metabolism, high-intensity interval training HIIT is more effective at reducing abdominal fat than other types of exercise. The table below shows the percentage of belly fat lost over a week period for individuals engaging in HIIT, moderate-intensity continuous training MICT , and resistance training RT.

Another crucial aspect of maintaining your progress is monitoring your diet as previously outlined. Consuming high amounts of refined sugars, trans fats, and processed foods can lead to weight gain, particularly in the abdominal area.

A study published in the Journal of Nutrition found that individuals who consumed a diet high in whole grains, fruits, vegetables, lean proteins, and healthy fats had a significantly lower risk of abdominal obesity than those who consumed a diet high in processed foods and sugars.

Before you embark on restrictive diets that might be sustainable or not in the long term, we always recommend considering all the non-surgical alternatives.

While some diets might not be recommended considering your medical case, some non-surgical alternatives will expose you to fewer risks and complications and offer better sustainability. Are you ready to experience a healthier and happier you without adopting drastic measures?

Schedule a consultation today and let our team of highly skilled and experienced professionals guide you on your weight loss journey. Some common mistakes include focusing only on abdominal exercises, not paying attention to diet, overdoing cardio, and not getting enough sleep. Results can vary greatly from person to person, depending on factors like starting fitness level, diet, and consistency in exercise.

However, most people start to see some changes within a few weeks of consistent, targeted exercise and diet changes. While no specific food can target belly fat, a diet rich in lean protein, whole grains, fruits, vegetables, and healthy fats can help overall fat loss, including from the belly area.

T he most effective exercises to lose belly fat range from classic crunches and planks to dynamic twists like bicycle crunches. These routines engage your core muscles, boost metabolism, and contribute to a trimmer waistline. Combine these exercises with a balanced diet for optimal results on your journey to a flatter stomach.

The best cardio exercises for fat loss are those that elevate your heart rate and keep it sustained. High-intensity interval training HIIT workouts, such as sprinting or cycling at maximum effort for short bursts with rest periods, are highly effective for burning calories and fat.

Running, jogging, swimming, and cycling at a moderate to vigorous intensity also promote fat loss. Additionally, aerobic activities like brisk walking, dancing, and jump rope provide great cardiovascular benefits.

The key is to find a cardio exercise you enjoy and can sustain, as consistency is crucial for fat loss. Combining cardio exercises for fat loss with strength training and a balanced diet will optimize your results. At the gym, you have access to a wide range of equipment and exercises that can help you effectively lose belly fat.

Here are some gym exercises and workouts to target this area:. You might need to increase the intensity of your workouts, make further changes to your diet, or address other lifestyle factors like sleep and stress. It can also be helpful to consult with a fitness professional or a dietitian. Schedule a Consultation The Silhouette Clinic Germantown Location Observation Dr.

Phone: Send an email ». Call Now for a Consultation: How to Trim your Waistline: Best Exercises to Lose Belly Fat by The Silhouette Clinic Sep 27, In the pursuit of a healthier and more sculpted physique, few areas garner as much attention as the belly.

Belly fat, often referred to as visceral fat, not only affects our aesthetic appearance but also plays a significant role in our overall health.

Beyond the desire for a flat stomach lies a deeper concern about the health risks associated with excess abdominal fat. This article delves into a comprehensive range of exercises that focus on core strength, muscle toning, and fat loss in the abdominal region.

From traditional crunches and planks to more dynamic movements like bicycle crunches and mountain climbers, these exercises engage multiple muscle groups, leading to a higher calorie burn and enhanced metabolic rate.

Moreover, strength training exercises that target larger muscle groups, such as squats and deadlifts, contribute to a more efficient fat-burning process by boosting overall muscle mass.

Rapid results should not be the primary goal; rather, an emphasis on consistency and sustainable lifestyle changes should guide our efforts. As we embark on this exploration of exercises to lose belly fat, remember that a holistic approach, encompassing exercise, nutrition, and lifestyle modifications, is the key to achieving long-lasting results and improving overall well-being.

The Role of Diet in Losing Belly Fat Among the best ways to burn belly fat is a crucial component that plays an equally significant role: Diet. High-Intensity Interval Training HIIT for Belly Fat Loss Among the best workouts to lose belly fat , High-Intensity Interval Training HIIT stands out as a highly effective exercise regimen.

HIIT Steady-State Cardio Duration minutes minutes Calories Burned calories calories Post-Workout Calorie Burn Yes No Belly Fat Reduction Significant Moderate As seen in the table above, HIIT workouts are shorter, burn more calories, and more effectively reduce belly fat compared to steady-state cardio.

Strength Training Exercises to Trim Your Waistline Shedding belly fat requires a strategic approach that combines cardiovascular activity with strength training.

Yoga Poses to Help Reduce Belly Fat Engaging in regular yoga practice can significantly aid in reducing belly fat and promoting overall weight loss. What are some workouts to lose belly fat at home? Here are some effective workouts to target your abdominal area: Crunches : Traditional crunches help tone the upper abdominal muscles.

Lie on your back with your knees bent, hands behind your head, and lift your upper body off the ground, contracting your abdominal muscles. Leg Raises : Lie on your back with legs straight and raise them off the ground using your lower abdominal muscles.

Lower them without touching the floor to engage your core. Planks : This is an excellent exercise for overall core strength. Hold a push-up position with your arms straight and body in a straight line from head to heels. Maintain the position for as long as you can. Bicycle Crunches : Lie on your back, hands behind your head, and bring your right elbow and left knee together while extending the right leg out.

Alternate sides in a pedaling motion. Mountain Climbers : Get into a plank position and bring your knees towards your chest one at a time in a running motion.

This engages both your core and cardiovascular system. Russian Twists : Sit with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the ground. Twist your torso to the right and then to the left while holding a weight or a household object. High Knees : Stand in place and jog while bringing your knees as high as possible with each step.

This is a great way to get your heart rate up. Maintaining Your Progress: Tips to Keep Belly Fat Off for Good As mentioned before, consistency is the key to keeping belly fat at bay. Push your stomach out and lift the medicine ball up. Single leg toe taps Pay attention to get this move right and you will reap the benefits in the long run.

How to do single leg toe taps: Lie flat down on your back and lift your legs up to right angle. Perform a pelvic tilt like in exercise one. You should feel some pressure on your fingers. Slowly lower your right leg to the floor until your toes touch the floor.

You should still feel the same amount on pressure on your fingers in the small of your back. You should also check that the hand on your stomach is not lifting up. Lift your right leg up to the starting position and repeat with your left leg. How to do hip rolls: Lie on the floor with your legs at a right angle.

Take your arms sideways and place your palms flat on the floor. Slowly roll your legs over to the right side. Allow your knees to touch the floor but try not to rest. Ensure that your shoulders stay on the floor.

Lift your legs up to the starting position. Roll your legs over to the left. Alternate between the two sides. Place your hands next to your ears. Look up to the ceiling. As you crunch you head and shoulders off the floor ensure that you do a pelvic tilt exercise one and prevent your stomach from bulging out exercise two.

Slowly lower with control and remember to breathe. Side leg lifts Whittle down your waistline and lose belly fat with this effective exercise.

How to do side leg lifts: Lie on your right side with your right arm supporting your head. Keep your left arm in front of your body to aid your balance.

Lift both legs off the floor. Complete one set before changing over to the left. How to do 1-minute sit-ups: Lie on the floor with your knees bent at a degree angle and your feet flat on the ground. Keep your hands next to your ears and not behind your head.

Lift your body up off the floor into a seated position. Ensure that you keep your heels on the floor. Lower back down until your back touch the floor. For the test complete as many repetitions as possible in one minute.

Crossovers Shape and tone your waistline. How to do crossovers: Lie flat on the floor with your knees bend and feet flat on the floor. Crunch your head and shoulders diagonally up allowing your right shoulder to move towards your left hip.

Return to the centre position and repeat towards the other side. Keep alternating between left and right. Be safe: Perform your pelvic tilt to prevent your lower back from arching. How to do reverse crunches: Lie on your back on the floor.

Keep your arms next to your body and your legs at a right angle. Pull your knees about two inches in towards your chest. Thrust your hips up off the floor and push your legs up to the ceiling. Slowly lower with control, using your arms if you need to.

Stability ball crunches This move will really test your midsection. How to do stability ball crunches: Lie with the small of your back on a stability ball so that your body is parallel to the floor. Perform a pelvic tilt and crunch your head and shoulders off the Ball.

Slowly return to the starting position. Stability ball crossovers Effective and challenging — but in a good way! How to do stability ball crossovers: Lie with the small of your back on a Stability Ball so that your body is parallel to the floor.

Perform a pelvic tilt and crunch your head and shoulders up towards the right side. Return to the centre position before repeating the move to the left side. Alternate between left and right. Be safe: Keep the movement small to isolate your stomach muscles. Stability ball side lifts Turning and rolling over in bed might be a bit less pleasant for the next few days after this exercise.

How to do stability ball side lifts: Lie with your right hip on a Stability Ball. Place your right leg in front and your left leg behind against a secure surface. Cross your arms on your chest. Slowly lower your body sideways over the Ball. Lift back up to the starting position. Complete one set on the right before changing over to the left.

Be safe: Keep your body in a straight line with your core muscles tight. Plank No sagging hips please! How to do the plank: Lie on your stomach on the floor. Place your elbows directly underneath your shoulders. Lift your hips off the floor. Keep a straight line between your head, shoulders, hips and feet.

Focus on your breathing. Side plank Hold up for 60 seconds. How to do side plank: Lie on your right side and place your right elbow underneath your right shoulder.

Place your left foot behind your right foot on the floor. Lift your hips off the floor to form a straight line between your head, shoulders, hips and feet. Breathe normally. Be safe: If you find this exercise too hard, keep your knees bent until you get stronger Jumping jacks This cardio exercise is a classic!

But a good sports bra is essential. How to do jumping jacks: Stand upright with your feet together and your arms next to your side. Jump up, open your legs and clap your hands above your head. Land with your legs spread wide. Repeat the move as fast as possible. Be safe: Keep your knees soft on the landing.

Straight arm and leg crunches This is a hard but effective exercise to lose belly fat. It requires coordination too!

How to do straight arm and leg crunches: Lie on your back, extend you right arm above your head and extend your right leg. Place your left hand behind your head and keep your left leg at a right angle. Crunch your right arm and leg up until your hand touch your leg. Be safe: Ensure that you do a pelvic tilt and breathe out as you lift.

How to do the cycling exercise: Lie on your back with your legs at right angle. Keep your hands next to your ears. Crunch your right elbow over to your left knee while extending your left leg. Return to the centre position. Crunch your left elbow over to your right knee while extending your right leg.

Alternate between right and left. Be safe: Keep the tempo slow to prevent momentum. How to do spotty dogs: Stand in a split stance with your right leg in front of your left Lift your right arm up and push your left arm backwards Jump up into the air and swap your arms and legs around Alternate as fast as possible without losing technique Be safe: Keep your knees soft on the landing.

Side to elbow to knees Work on your waistline with this unique exercise. How to do side to elbow to knees: Lie on your right side.

Roll slightly backwards until you rest on the soft part of your bottom. Lift both legs up and tuck your knees in. Your left knee top knee should touch your top elbow.