The best exercises to lose belly fat fast include medium to high-intensity activities, which increase the heart rate and strengthen the abdominal muscles. Burn fat and contribute to a better body contour. These types of exercises can be done at home 3 to 5 times a week. It is recommended before starting that you do 10 minutes of aerobic warm-ups like jumping rope and jumping jacks etc. In addition to exercise, it is essential to follow a healthy diet, avoiding frequent consumption of processed and sugar-rich foods. An increase in the consumption of fruits and vegetables favors weight loss and prevents the accordion effect. Some of the best exercises to lose belly fat fast are:-
1. Burpees
The burpee is a simple exercise that works the whole body and doesn’t require the use of material, so it can be done anywhere. During the burpee, you exercise your back, chest, legs, arms, and butt, helping to lose fat and weight, as it requires a huge expenditure of energy
- Stand up straight and keep your feet in line with your shoulders
- Lower the body to the floor, throwing the feet back and taking the body towards the floor, supporting the hands.
- Get in a plank position with your chest and thighs on the floor
- Raise your torso, push with your arms and get up, make a small jump, and stretch your arms.
- You should do 3 sets of 8 to 12 burpees.
It is important to try to maintain the rhythm while performing the burpees so that the results are reached faster.
2. Bike in the air
The air bike is an abdominal exercise variation that combines trunk and hip flexion with trunk rotation to strengthen the abdominal muscles.
- Lie down with your back on the floor.
- Raise your legs with your back off the floor;
- Simulate pedaling a bicycle with your feet up.
- Reach for the right knee when it is closer to the abdomen, with the hands behind the head, and repeat the procedure when the left is closer.
The ideal is to do 4 sets of this exercise until you complete 30 repetitions in each.
3. Cross climber
The cross climber helps raise the heart rate because it is high intensity, and in this way, it helps to burn fat, in addition to strengthening the abdominal muscles and increasing the definition of the belly by reducing the belly fat.
- Support both hands on the floor.
- Remain on tiptoe, keeping the body still, stretched in this position.
- Stretch one leg and swing it forward and to the side, as shown in the image above, alternating both legs throughout the exercise.
It is recommended to do this exercise in 4 sets and for 1 minute, without stopping. When the minute is up, you should rest for 30 seconds until you resume the next one.
4. Plank
The isometric plank exercise is very efficient to lose belly and tone the abdominal muscles, as the muscle work is done to stay in the same position for a few seconds.
- Place both hands parallel on the floor.
- Place your feet parallel to the floor and slightly apart, dividing your body weight on these four supports.
- Maintain spine alignment, without elevating the hip.
It is recommended to hold the body for 30 seconds or as long as you can.
5. Reverse sit-up
With the reverse crunch exercise, it is possible to tone the muscles of the lower part of the belly, helping to slim the waist.
- Lie on your back with your legs stretched out.
- Place your hands on the floor beside your body.
- Bend your knees and lift your legs, bringing your knees close to your chin.
- Go down with your legs stretched out, without touching your feet on the floor.
For this exercise to be efficient, the ideal is to complete 30 repetitions or as much as you can in 4 sets.
6. Solo abs
The floor crunch is used when your goal is to slim your waist, as it helps define the muscles in your upper belly.
- Lie on the floor, on a rug or mat.
- Bend your knees and let your feet parallel with the sole touching the floor.
- Put your hands behind your head and lift your torso, trying to make your head touch your knee.
It is important to be careful not to take your lower back off the ground during the exercise, to avoid back pain later.
It is recommended to do 4 sets of 30 repetitions or as much as you can.
7. Situp with elevated feet
The sit-up with the feet elevated can be done without support on the legs or with support, with a pilates ball or a chair.
- Suspend the feet.
- Keep your knees bent.
- Put your hands behind your head.
- Raise the torso, as in the abdominal floor.
When starting an exercise program, the sit-up with the legs supported on a ball or chair may be more recommended, and then move on to a more advanced stage, such as the legs without support.
8. Boat Position
The boat position exercise is inspired by yoga and has a strong ability to define the abdominal muscles. In this exercise, the body is in a “V” shape and only the glutes touch the floor.
- Lie on your back.
- Lift the body off the floor by lifting the chest, legs, arms, and head.
- Keep your legs straight and bring your arms forward.
The recommended thing is to repeat this exercise 3 times for 30 seconds or as long as you can. Also, it is important to wait 1 minute between each set for the body to recover.
For the best result, keep a good eye on what you eat along with these best exercises to lose belly fat fast and see the amazing results in a reasonable timespan!!
