5 Exercises to Burn Belly Fat
5 Exercises to Burn Belly Fat
You’ve heard the saying, “Abs are made in the kitchen” and while that is true, keeping your abdominal region tight serves many purposes greater than simply ‘having nice abs’ – although there’s nothing wrong with that either.
Having a chiseled torso is like wearing a badge of honor – it is an outward sign that you keep fit and watch what you eat. Beyond that, it also keeps you stronger and less prone to injury.
Having a lot of fat in your abdominal region is strongly linked to diseases, such as, type 2 diabetes and heart disease.
For this reason, keeping your abdominal region in shape can help you improve your health and live longer.
For the most part, on any journey to weight loss, it begins by developing a healthy relationship with food.
You can work out 100 hours a week but if your diet is full of fried, processed foods, you won’t see any real results – and even if you do, these are terribly unhealthy habits that will only put excessive stress on your body, and eventually lead to health problems.
(Skinny does not always equate to healthy)
Typically, anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.
If you have some extra fat around your waistline, even if you are not heavy overall, you should take some steps to get rid of it.
First, clean up your diet. I cannot stress this enough. A great way to start this “clean up” is to cut out sugar and sugar sweetened drinks — meaning no processed sugars, juices, energy drinks, or soda. (Natural sugars from fruits are ok.) It is a small step in the right direction and is guaranteed to make a major difference.
Next, find a good workout routine that will help target fat loss.
Fortunately, there are a few good proven strategies to help target fat loss in this area.
Here we are going to give you 5 great exercises for targeting belly fat, while also helping to improve your metabolism.
Burpees are a calorie-torching, strength building, full body exercise which utilize every muscle from head to toe, and if you want to burn your belly fat, that’s exactly what you need to do. What makes burpees so great, is that they don’t require any equipment, and you can add them to almost any workout! Burpees entail going from a push up position to a jump back to a push up position. It is a sure-fire way to get your heart rate going and get a good sweat in.
DO IT: Stand with your feet shoulder-width apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward into a pushup position, perform a pushup, and then quickly reverse the movement and perform a jump when you stand. That's 1 rep.
#2 Kettlebell Swing
The kettlebell swing is possibly one of the most effective, fat-burning exercises you can add into your routine. This explosive exercise engages large, fat-burning muscle groups, such as your quads, hips, and glutes. At the top of the swing, the kettle-bell will try to propel you forward, and you’ll have to engage your core to keep steady and upright. Kettlebell swings are great for getting a full body workout, building endurance, and actually help to improve balance.
DO IT: Bend at your hips and hold a kettlebell with both hands at arm’s length down in front of you. Rock back slightly and “hike” the kettlebell between your legs.
Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Reverse the move between your legs and repeat.
#3 Mountain Climbers
Think of this exercise as an “improved” plank. Mountain climbers are another full body exercise that works your core intensely to be able to keep your body stable and straight every time you lift a foot off the floor. They also help tone your arms (triceps & deltoids), legs and glutes.
For an extra challenge, you can perform them interval style – do as many reps as you can for 20 seconds, rest for 10 seconds, and start again. On top of burning a ton of calories, you’ll ramp up your heart rate.
PRO TIP: To focus on your obliques, which will make your waist look more defined, try doing twisting mountain climbers: Bring knees to opposite arms instead, without shifting hips.
DO IT: Assume a pushup position with your hands below your shoulders and your body forming a straight line from your head to your heels. This is the starting position. Lifting your right foot off of the floor, drive your right knee towards your chest. Tap the floor with your right foot and then return to the starting position. Alternate legs with each repetition.
#4 Dumbbell Overhead Lunges
In dumbbell overhead lunges, the load shifts with each rep, and all the muscles in your torso must work to keep the weight directly above you. This exercise also engages your back and butt too, and also helps improve balance and core stability.
DO IT: Grab a pair of medium- to light-weight dumbbells. Press the dumbbells overhead so your palms face each other. Be careful not to scrunch your shoulders up by your ears.
Step forward into a lunge position, pause, and then bring your back leg forward to step your feet together. Alternate legs as you walk forward.
#5 Medicine Ball Slam
The medicine ball slam is a fierce move that will elevate your heart rate and burn some serious belly fat. You don’t even need an extremely heavy ball, as long as you go hard and push yourself a 3-kilo ball will work fine.
Medicine ball slams train your core in multiple directions. Your abs, obliques and deep abdominal wall are all forced to work together through a full range of motion that helps improve core stability and cardiovascular endurance.
DO IT: Hold the ball above your head with your feet shoulder-width apart. Slam the ball on the floor as hard as you can. Catch the rebound and repeat.
Add these exercises into your next exercise routine and perform 3 sets – 12 reps each.
Keep consist, eat well and you’ll start seeing results in no time.