Are you aiming to lose weight, the first thing that comes into your mind is getting a totally toned and taut tummy and your first bet is the best exercises to lose belly fats and lose weight. In order to be able to slip into a pair of jeans without having to deal with a hanging belly and a muffin top and so as well be healthy?
Losing belly fat is a surefire way to improve your health. Research links a larger waist size to heart disease, diabetes, and even some cancers.
“Spot reduction isn’t a viable approach to losing belly fat,” explains fitness trainer and nutrition expert and added that there are some great core-focused exercises that will torch fat all over the body, resulting in a strong and more chiseled core.
Other celebrity trainer and nutrition expert also says that doing a variety of exercises that combine cardio, strength, and core work will ultimately help you reduce body fat.
10 Best exercises to lose belly fats and lose weight
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. “It takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move,” explains a celebrity trainer
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. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl the same celebrity trainer added.
This exercise works your core, as well as your chest, shoulders, lats, triceps, and quads, explains a trainer. Since burpees involve explosive plyometric movement, they’ll get your heart pumping too.
How to do burpees: Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead.
3. Mountain Climbers
Like burpees, is a fan of this moving plank exercise because it works your core, in addition to a slew of other body muscles.
How to do mountain climbers: Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank. Then, drive your left knee toward your chest and bring it back. Continue to alternate sides.
5. Medicine Ball Burpees
Trainers suggest adding a medicine ball to your burpee to increase the intensity of the exercise and boost your metabolism—all while building a sleek set of six-pack abs.
How to do medicine ball burpees: Standing with your feet shoulder-distance apart, hold a medicine ball with both hands. Extend the ball up overhead, then slam the ball down on the ground as hard as you can, hinging over and sitting your butt back as you slam. As you hinge over, bend your knees. Place your hands on the ground outside of your feet and jump back into a high plank position. Keep your body in a straight line. 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.
6. Side-to-Side Medicine Ball Slams
“Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group,” explains a celebrity trainer. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. “But as time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover which makes this a total gut blaster,” he adds. 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.
7. Russian Twists
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 45-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.
8. Treadmill – Running to an incline
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 a personal trainer. Whether you’re outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, suggests a trainer “Your heart rate should elevate pretty quickly as you pick up your pace,” she says.
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. “This doesn’t have to be an all-out sprint,” says the same trainer, but you should be working hard enough that you can’t carry a conversation. 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.
Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, according to a sports trainer. It seems so simple, but 45 to 60 minutes of brisk walking every day can do wonders for your metabolism,” Plus, it ensures that you don’t over-train, which can lead to an over-production of cortisone—a stress hormone that’s been shown to contribute to belly fat.” he added.
If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there’s a chance it’ll help you lower cortisone levels, which in turn can keep belly fat in check, says a trainer. And brisk walking is an effective way to drop pounds—including the belly fat that’s hiding your abdominal muscles. “One hour of rapid walking a day can lead to one pound of fat loss a week,” he added.
10. Yoga and deep breathing
Getting your Om on won’t burn as many calories as a hilly run or lifting weights, but it can help build muscle and improve your endurance, which is all crucial for boosting your metabolism. Some of the highest calorie-blasting yoga poses include plank, chair, Chaturanga, and wheel. New to yoga and aren’t sure where to start? Learn more about the different types of yoga to help you find the best practice that fits your workout goals
Close your eyes for a few minutes and imagine yourself in places relaxing. Then take a deep breath through the nose and count to ten. Release the breath through the mouth until you have pushed all the air out. Then repeat the exercise from five to ten times.
To mothers who have after c section delivery, I would say that it is not advisable to do any aggressive exercise for this causes stress on your abdominal muscles and pelvic floor. It is advisable to wait in a couple of months to heal the incision and also ask for the go sign of your doctor.
As I said never exert yourself or continue exercising if you feel pain in your abdomen. If you’re planning to start working out after a C-section delivery, consult your doctor first so that you don’t risk your health in the process. Follow the tips above to get a flat tummy in no time safely.
Additionally, I found a video for more on your training at home!