Beginner Belly Fat Exercises You Can Do At Home
Reducing belly fat is a problem that bothers many. Belly fat is the stored fat around your waist. Excess belly fat can have a negative impact on your health. It could lead to some serious diseases like high blood sugar, high cholesterol, high blood pressure, and several heart diseases. Therefore, it is important to melt belly fat. To cut down belly fat, you need to limit the calories you intake or only consume the number of calories you can burn each day. For this, you need to keep a constant check on calorie intake and beginner belly fat exercises to burn more calories. Also, a healthy and balanced diet can be effective to melt belly fat fast.
Best Exercises To Lose Belly Fat
Warm up for 10 minutes before starting these exercises. After your muscles are warmed up, take a 10-second break and start with the following exercises:
1. Lying Leg Raises
Target – Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat. Place your thumbs under your hips, palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
- Raise both your legs to 90 degrees and slowly bring them back down.
- Right before touching the floor, raise your legs again. Do 3 sets of 15 reps.
2. Leg In And Out
Target – Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Sit on a mat. Place your hands behind you, with the palms flat on the mat. Lift your legs off the floor and lean back a little. This is the starting position.
- Tuck both your legs in. Simultaneously, bring your upper body close to your knees.
- Go back to the starting position. Do 2 sets of 20 reps.
3. Scissor Kicks
Target – Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat. Place your palms under your hips.
- Lift your head, upper back, and legs off the floor. This is the starting position.
- Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
- Do this 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise.
4. Crunches
Target –Lower and upper abs.
How To Do
- Lie down on a mat, flex your knees, and place your feet on the floor.
- Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
- Initiate the movement by curling up and trying to reach your knees with your head.
- Go back to the starting position.
- Make sure you inhale while curling up and exhale while going down. Do 2 sets of 12 reps.
5. Bicycle Crunches
Target –upper abs, lower abs, obliques, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat, flex your knees, and lift your feet off the floor.
- Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
- Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
- Curl back down and bring your left leg back to the flexed position.
- Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise.
6. Half Seated Reverse Crunch
Target – Lower abs, upper abs, and glutes.
How To Do
- Sit on a mat, flex your knees, and place your feet flat on the floor. Lean back and support your body on your elbows. This is the starting position.
- Lift both your legs off the floor and bring your knees almost close to your nose.
- Slowly, bring your legs down to the starting position. Do 3 sets of 15 reps.
7. Sit-ups
Target – Lower and upper abs.
How To Do
- Lie on a mat, flex your knees, and place your heels on the mat. Engage your core and place your hands at the back of your head. Lift your head and shoulders off the floor and look at the ceiling. This is the starting position.
- Use your core strength to lift your body off the floor and come to a sitting position.
- Go back down to the starting position slowly. Do 2 sets of 12 reps.
8. Lying Alternate Toe Taps
Target – Lower abs, upper abs, obliques, and glutes
How To Do
- Lie on the mat and lift both your legs. Extend your hand up, lift your head and upper back off the floor, and engage your core. This is the starting position.
- Curl up and try to touch your left foot with your right hand.
- Curl back down.
- Curl up again and try to touch your right foot with your left hand. Do 2 sets of 15 reps.
9. Burpees
Target – Full body workout that also targets your abs.
How To Do
- Stand straight with your feet shoulder-width apart.
- Bend your knees and place your hands on the floor. Let’s call this the “frog” position for clarity.
- Jump and push both your legs back and get into a plank or push-up position.
- Hop and get back to the “frog” position.
- Jump vertically and extend your hands above your head.
- Land softly on the floor.
- Get into the frog position again, then go back to the plank position. Do 3 sets of 8 reps. Take a 10-second break between the sets. Also, take a 20-second break before moving on to the next exercise.
10. Plank
Target – upper abs, lower abs, shoulders, biceps, and glutes.
How To Do
- Kneel down on a mat.
- Place your elbows on the mat.
- Extend your right leg back, then your left leg.
- Keep your neck, back, and hips in the same line. Keep your core engaged.
- Hold this pose for at least 30 seconds. Do 3 sets of 30-60 seconds hold?
