Lift your knee towards your chest just above waist level while simultaneously raising your left hand in an upward motion. Lower your right leg and left hand quickly then perform a controlled jump to lift your left leg and right hand.

Alternate this sequence with each leg. To begin stand with your feet about shoulder width and lower yourself into a squatting position. Once your thighs are parallel to the floor place your hands on the ground.

Then extend your legs backward. Transition, into a plank position. From the plank position perform a push up by gradually lowering your chest towards the ground. Swiftly raise your body up and execute a dynamic leg movement by retracting your legs and returning to the initial squat position.

Stand upright again. Propel yourself into a jump while simultaneously raising your arms overhead. Lying Leg Raises This exercise is great for targeting the middle abdominal muscles.

Start by lying down on a mat with your face up. Your legs straight. Place your hands under your lower palms facing down to provide support for your pelvis.

Begin raising your legs toward the ceiling making sure to keep them straight and squeezing your thighs together. That counts as one set. Try doing three sets of 30 to 60 seconds each. Keep your body in a line engage those core muscles and hold this position for about 30 seconds or even longer if possible.

Abdominal Crunches The timeless and regarded exercise known as the abdominal crunch remains popular for a reason. Lie on your back on a mat with your knees.

Feet touching the floor. Place your hands at the back of your head using your thumbs for support behind your ears while the rest of your fingers stabilize the back of your skull. Slowly lift your head from the mat using your hands initiating a controlled flexion while simultaneously curling upwards to try to bring your head to your knees.

Remember to inhale during this phase. Release the support provided by your hands. Return to the initial reclined position while exhaling. This completes one repetition. Mountain Climbing Mountain climbers are highly regarded for their ability to strengthen the core and increase heart rate leading to a calorie burn.

To perform mountain climbers start in a push up position with hands firmly placed on the mat just below your shoulders. Maintain a neutral body alignment by positioning your feet at hip width distance from your head while looking downwards. From this starting position lift one knee towards your chest.

Then return it to its original position. Repeat this movement with the leg alternating between knee lifts. Russian Twist Lets explore the world of the Russian Twist exercise, which offers an interesting way to engage our oblique muscles and enhance dynamic strength.

Find a seated position on the floor allowing your knees to naturally bend. Gently lift your body to about a 45 degree angle. Extend your arms forward giving yourself the flexibility to either interlock your hands or hold onto a weight or medicine ball. Start the movement by rotating your torso towards the right.

Let your shoulders rotate together while keeping your body aligned. Transition to the side and repeat the rotation adjusting your hand position accordingly. This completes one repetition of the exercise. Scissor Kicks When it comes to getting your heart rate up and working those to reach lower abs scissor kicks are a fantastic exercise option.

Start by lying down on a mat with your legs straight and your arms resting beside you. Make sure your palms are touching the floor for support. Lower one leg towards the floor while keeping a slight distance from it while simultaneously keeping the other leg raised.

Make sure you maintain form to avoid any strain, on your lower back. Scientific Insights on Losing Body Fat 1. Cardiovascular Exercise and Resistance Training The belief that resistance training builds muscle while aerobic exercise is crucial for weight loss is actually supported by scientific evidence.

Benefits of HIIT The potential advantages of high intensity interval training HIIT are worth considering. Central role of a nutritious diet A healthy and balanced diet plays a role in achieving a toned abdomen and targeting belly fat reduction.

The Role of Hydration in Recovery Maintaining hydration is crucial for recovery during exercise. The Significance of Rest and Managing Stress Taking some time off to give your muscles a break is like treating yourself to an evening after a hectic week.

What foods help get rid of belly fat? What exercises against stress are useful for overweight? Joint discomfort: Certain exercises can put strain on our joints. To keep them happy and healthy make sure you maintain form and avoid placing excessive stress on sensitive joints.

Overtraining: We all tend to get carried at times but finding the right balance is crucial. Overdoing it can leave you feeling fatigued, prone, to injuries experiencing performance issues and even affecting your mood swings.

Make sure to plan your workouts and remember to allow yourself some well deserved rest between each session. Are there special supplements against belly fat? Conclusion Achieving a reduction in belly fat requires both patience and dedication. Frequently Asked Questions Can you recommend some exercises specifically targeted at reducing belly fat?

What is the effective way to burn belly fat? Can you suggest an exercise that yields results in reducing belly fat? Can doing exercises alone effectively get rid of belly fat? Resources Ramirez-Campillo, R. Link Chiu, C. Falcone, P. Foley, A. Link Abolfazl Mohammadbeigi, Azadeh Asgarian, E.

Moshir, Heidari, H. Mouchacca, J. ABOUT THE AUTHORS. Mark Willson Ph. Isabella Clark Ph. Next article How To Lose Knee Fat: Easy And Effective Ways To Reduce Knee Fat LEAVE A REPLY Cancel reply. Comment: Please enter your comment! FOLLOW US. Subscribe Today.

GET EXCLUSIVE FULL ACCESS TO PREMIUM CONTENT. Expert content on a wide variety of health topics. Always stay up to date! Sets and Reps: 5 rounds of 30 seconds on, 30 seconds off. Why: Build explosive power and burn fat with another multi-joint dumbbell movement.

This exercise challenges you to nail triple extension extension and straightening at the hip, knee, and ankle in one fluid motion.

Start with light weight first to master the three steps of the exercise and always focus on keeping your core engaged. Sets and Reps: 3 rounds of 30 seconds on, 30 seconds off. Why: One of the first power exercises you learned to do in your life. Arguably the best bodyweight move on the planet, sprinting is an activity we are all capable of doing but progressively lose capacity in as we get older.

Core stability is crucial. Head to the track and try doing 10 meter dashes, or 10 yard dashes across a football field; take plenty of time between each. Why: Moving heavy weights is one of the best ways to elicit the response you want from your body, and to kick things into fat-blasting overdrive.

Sled pushes are also joint-friendly. Sets and Reps: 3 to 5 rounds of 30 seconds on, 30 seconds off. Why: One of the most underutilized exercises for fat loss is the simple act of carrying a heavy weight to a destination. Loaded carries come in all manner of varieties, and they build critical strength you can use every day, too.

Not sure how to start with loaded carries? Check out this breakdown. Sets and Reps: 4 rounds of 40 seconds on, 20 seconds off. Why: Looking to burn fat and blow off some steam? Try the medicine ball slam.

This full-body power move is driven by the upper body but has a large demand on the lower body as well. Not sure where to start? These medicine ball exercises are a good place to get going. Sets and Reps: 4 rounds of 30 seconds on, 30 seconds off.

Why: The gold standard for back exercises demands plenty from your upper limbs, and pushes your core and lower body more than you realize. Sets and Reps: 3 sets of 6 to 10 reps. David Otey, CSCS is a fitness writer, NYC-based strength coach, and Men's Health Advisory Board member who specializes in strength and hypertrophy protocols as well as athletic performance.

For more on Otey check out www. You can find more of her work in HealthCentral, Livestrong, Self, and others. What to Do if Squats Make Your Knees Hurt.

How to Do a Box Squat, Better. How Many Situps You Should Do in a Day. The Beginner's Guide to Weight Training. Rowing Workouts That Burn Fat and Build Muscle.

How to Do a Perfect Pushup. The New Year's Fitness Center. How to Prevent Back Pain When You Deadlift. How to Do a Back Squat the Right Way. How to Do Perfect Planks. How to Use the Ab Wheel the Right Way. Contact Fitness today at to learn more about our memberships.

The post Workout Plan to Burn Belly Fat: Tips for Your Workout Routine appeared first on Fitness Embrace your journey to a healthier, stronger you with Fitness - be motivated, be dedicated, and get results.

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Workout Plan to Burn Belly Fat: Tips for Your Workout Routine. IMPROVE YOUR WORKOUT PLAN TO LOSE BELLY FAT THIS SUMMER! How to Begin to Lose Belly Fat As mentioned above, losing belly fat requires more than just working out. Eat at a Caloric Deficit The basic rule to losing weight is to eat at a caloric deficit diet, which essentially means you burn more calories than you consume.

Eat Healthy Fats On the topic of losing body fat and weight, there tends to be a misconception that you have to cut out the fats you eat. Keep Moving You likely already know by now that physical activity will be a must to get rid of belly fat.

Circuit and Strength Training The key to burning belly fat and maintaining the results is to do circuit and strength training. Get Enough Sleep Beyond your diet and fitness, always remember to prioritize the quality of your sleep.

Exercises for a Workout Plan to Lose Belly Fat Not sure how to start building your workout plan to lose belly fat? Crunches Crunches are an essential in any workout plan to lose belly fat.

Burpees Burpees are the perfect addition to any circuit or warm-up, sure to get your heart rate up. Squat Curls This compound exercise works your upper body and lower body at the same time. Walking or Running Depending on your activity level or preference, walking and running are both welcome additions to any workout plan.

Mountain Climbers Another classic exercise that works your core and other muscles is mountain climbers. Squat Jumps If you plan to do some HIIT, make sure to include squat jumps in your circuits. Visit Our Fitness Center Today Our fitness center in Palm Harbor and fitness center in Trinity are here to help you achieve your health and fitness goals.

Mind-Body Connection. Taking a cold plunge. In the pursuit of a healthier and more active lifestyle, setting fitness goals serves as a compass, guiding individuals through their wellness journey.

Whether you're a seasoned fitness enthusiast or a newcomer to the world of exercise, establishing clear objectives can make a significant difference in your overall success and well-being. Unraveling the Mystery: Understanding Nutrient Macros for a Healthier You.

Embarking on a journey toward a healthier lifestyle involves more than just hitting the gym or choosing colorful vegetables over processed snacks. Benefits of One on One Personal Training. One-on-one personal training offers several benefits that can contribute to a more personalized and effective fitness experience.

Here are some advantages:. Embrace the Chill. Embracing the Heat. Maintain Your Holiday Cheer and Fitness Gains: A Guide to Festive Wellness. Exercises to Strengthen Your Lower Back and Reduce Pain.

How to strengthen your back, while reducing pain. In severe cases, you can have a hard time moving around and may not even want to get out of bed in the morning. Not engaging your muscles, however, […] The post Exercises to Strengthen Your Lower Back and Reduce Pain appeared first on Fitness Choose Plan.

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Step 5: Breathe in and out in this pose for seconds and then come back to the starting position. Step 2: Keep your hand next to your hips. Your entire body weight should be on your butt and hands. Step 1: Lie on your back and extend your arms behind your head. Feet should be kept together and toes pointed.

Step 2: Keeping your legs straight, lift them up and at the same time raise your upper body off the floor. Step 1: Get into a high plank position with your hands placed directly under your shoulder and toes tucked in. Your back should be in a straight line. Step 2: Bend your right knee and bring it near your chest, pause and then take it back to its original position.

Step 3: Repeat the same with your left leg. It should look like you are running on your hands and knees. Step 4: Engage your core muscles to twist your torso first to the right, then back to centre, and then to the left. Step 1: Lie on your right side and balance your body weight on your right forearm and right leg.

Step 4: Take your left leg up 1 foot then bring it back to the starting point. Try not to drop your hips. Step 2: Bend your knees and lift them off the floor to bring them to your chest level.

This is the starting point. Step 4: Hold the pose and then lower the pelvis back to the starting position, keeping your knees near your chest. Please Click Here to subscribe other newsletters that may interest you, and you'll always find stories you want to read in your inbox.

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Know how it can help in weight loss. Yoga for glowing skin: Yoga poses to stimulate blood flow and brighten the skin. But second, your body also produces more growth hormone and testosterone as a result of performing this exercise. Why is this important? Because these hormones not only help burn fat but also help keep your muscles lean and mean.

If you're looking for a more challenging squat routine, Livestrong recommends the Tabata protocol. Similar in some ways to HIIT high-intensity interval training , this approach involves alternating back and forth between doing as many squats as possible for 20 seconds and resting for 10 seconds for a total of four minutes.

If you're new to squats, however, you probably should start with a less intense method. While doing exercises that use your body's weight is an effective form of resistance training, good old fashioned "pumping iron" can also help burn away stubborn belly bulge.

And yet, working out with weights is sometimes overlooked because it's associated more with building up muscles than reducing fat. According to Medical News Today , a year research study into men older than 40 found that while aerobic exercise was good for controlling weight, weight training actually reduced the circumferences of the participants' waistlines.

The senior author of the study, Professor Frank Hu, noted that "this study underscores the importance of weight training in reducing abdominal obesity.

So, again, no one type of exercise is the magic key to getting rid of belly fat, but lifting weights can be a good piece of your workout puzzle. Before beginning, however, you should speak with your health care professional so you can set up the best and safest possible weight training program for you.

If you don't own a rowboat, don't worry. Rowing machines are just as effective for reducing belly bulge. In fact, rowing helps burn fat from all over your body via Livestrong. And compared to some other exercises, rowing seems simple. After all, all you need to do is sit down and start rowing, right?

Well, not quite. As Livestrong explains, there is a correct way to row so that you get the most out of your exercising. For example, good posture and engaging your core are just as important as working your arm and shoulder muscles.

And don't forget your legs. People do not move back and forth on a rowing machine's flywheel because of their arms alone. And like you would with other exercises, you should include a warmup and a cool-down in your rowing workout via Livestrong.

Think of it this way: You're in your parked car. Normally, would you floor it as soon as you start it up? No, in fact, doing so would probably damage to your vehicle.

Your body is no different. It needs time to adjust to exercising before trying to do "highway speeds. Whether you prefer a pool, a lake, or the ocean, swimming is a popular exercise that can help get rid of belly fat. As personal trainer Franklin Antoian told Healthline , "You can lose the same amount of weight swimming as you could by running, but you can do so without the impact, which is great for people with injuries or painful joints.

As Healthline notes, if you keep doing the same swimming strokes over and over, your body is likely to hit a plateau, meaning the exercise that was doing you so much good is no longer giving you the results you want.

To avoid this, you need to change things up and you may want to consider adding water weights to up the resistance in your workout.

If you're new to swimming, there's nothing wrong with using a kickboard or life vest until you build up your muscles via Healthline. And if possible, try to swim before breakfast since your body is more likely to tap into stored fat in order to create energy for that early workout.

There are many advantages to a spin class especially now that they are available remotely. Even if there's a blizzard, you can still keep up with your exercise routine and can easily adjust your bike to avoid discomfort. But not so fast. There are certain benefits to biking in the great outdoors when it comes to busting belly fat.

According to Health , you need to engage your abdominal muscles more on a regular bike than a stationary bike. Because unlike the equipment in a spin class, you need to maintain your balance on a moving bicycle. And that balancing act becomes even more challenging depending on the terrain.

One other important thing to keep in mind if you're switching from a spin class to outdoor biking: don't overdo it. This isn't just because you don't want to exhaust yourself. As Health explains, if you pedal 70 miles in a spin class, you can just get off your stationary bike.

If you pedal 70 miles on an outdoor bike, you need to pedal 70 miles in the opposite direction to get back to your starting point. Yes, that exercise from gym class is back, but is it helpful for cutting inches from your belly? The answer is not only yes, but it's also a good choice for a beginner's workout regime via Livestrong.

However, it's essential to keep your fitness level in mind. For anyone new to situps or exercise in general, there's good news. As Livestrong notes, you don't need to have "a rigorous fitness routine" to start dealing with unwanted bulge around your abs.

Doing exercises like situps at your own pace and gradually building up your muscles will still help tone your abs and reduce fat in your midriff. Most importantly, don't compare yourself to others. Even people in great shape now didn't become that way overnight.

To work out more of your core, Livestrong recommends a twisting situp, which as the name suggests, involves twisting at the waist so more of your torso is engaged. And for a bigger challenge, you might want to try an isometric situp exercise, in which you hold yourself in the crunch position for a total of 16 counts.

Another popular form of resistance training is the lunge. This challenging physical activity can, like other exercises that utilize a person's body weight, help maintain muscle mass, as well as burn calories even after a workout when a person is resting via Medical News Today.

However, one simple adjustment may help lunges better transform belly fat. As Harvard Men's Health Watch explains, studies are finding that working out outdoors in the cold can help your body change the fat in your abdomen area into a type that is more likely to burn calories.

Among the exercises listed as good choices for exercising outside are lunges, which are a good warmup that can be combined with walking and cycling. Whether you opt for an outdoor workout or prefer to stay inside, choosing lunges combined with cardio can help keep your tummy trim.

In fact, a study published in the Journal of Sports Sciences found that clinically obese adolescents benefitted in terms of their body fat ratio from a blend of cardio and resistance training exercises. Used in gym classes to boot camps, the jumping jack is arguably one of the best-known calisthenics.

And while it won't instantly flatten your stomach, it can help reduce fat from all parts of your body including your belly when it's part of your exercise routine via Livestrong. The secret to the jumping jack's fat-burning success is that it burns calories.

And if you're burning more calories than you're taking in, your body will start burning fat for energy via Livestrong.

And this is where a proper diet comes into play. The more calories you eat in a day, the less likely your body will be able to burn them all and tap into your fat reserves.

If you're looking to vary your routine, you might want to try adding a squat move to your jumping jacks via Livestrong. For a little more of a challenge, try star jumps, which involve not only a squat but a jump where you throw out your arms and legs.

But you may want to warm up with the standard version before attempting either of these variations. Workouts That Will Seriously Burn Belly Fat. Simply walking can help slim your stomach Shutterstock. Stubborn inches on your midsection?

Try running Shutterstock. What is HIIT and can it reduce belly fat? Blast belly bulge with burpees Shutterstock.

Jumping rope can help trim your tummy Shutterstock.