Stomach fat is not only a big issue as it makes you look like a sack of potatoes but it is also linked to deadly diseases such as heart disease and diabetes type 2. Hence, losing stomach fat will not only bring your sexy body back but also boost your health. Generally, belly fat is estimated by measuring your waist circumference. You can do this easily at home by using a tape measure. For men, anything above 40 inches while for women 35 inches is regarded as abdominal obesity. Even if you are not obese or overweight, you should take some steps to get rid of the excess fat.
Best Exercise To Lose Stomach Fat
In this post, we have listed tested exercises that help you get rid of the stomach fat efficiently.
1. Bicycle Crunch
If you are looking to tone your abdominal muscle, bicycle crunch is an effective exercise. As a bonus, this exercise will also work on your glutes and thighs. This exercise is considered as a top abdominal exercise as it activates the obliques and rectus abdominis. The best thing about this exercise is that is simple and doesn’t require you to use any equipment apart from a simple exercise/yoga mat.
To perform the exercise, start by you should start by lying on your back. Lock your hands behind your head and then lift both of your legs from the floor and bend them at the knees. While at this position, lift your upper body from the floor slowly and hold them in place. Next, you need to twist your upper body to the right at the same time bringing your right knee close to the right elbow. After this, get back to the initial point and twist the body to the left. Alternating the movement will mimic the motions of cycling a bicycle. You should complete about 10-15 repetitions to each side. Below the best yoga mats that can help you reach your goals.
Running is one of the most effective ways to lose stomach fat. Running is a high-intensity workout that helps burn the calories decreasing the fat percentage. Therefore, running will not only help to burn stomach fat but also fat from other parts of the body. You can decide either to hit the road or exercise at home. The best thing about running in the outdoor is that you only need to buy a nice pair of running shoes, a water bottle and hit the trails.
If you do not love running on the outdoors you can purchase a treadmill. From time immemorial, treadmills have been considered as the best abs exercise. According to research, treadmills are more efficient for burning calories than most of the indoor cycles, rowers, cross-country skiing machines as well as stair stepping.
A treadmill features a heavy-duty material that rotates around the base so you can go at whatever speed you want. Most also allow you to adjust the incline. So that, you can increase the difficulty of your workout to burn more calories. There are a number of options available when it comes to treadmills. So be sure to take your time when choosing. Research shows by walking at a 3.5mph on a treadmill, a person weight 160 pounds can lose up to 314 calories per hours. Additionally, burning of calories is not the only benefit you will get from running on a treadmill. You will build muscle and improve your stamina.
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3. Plank Exercise
Plank exercise is a favorite to many bodybuilders as it is one of the best core exercises that work on almost all muscles in the body. The best thing about this exercise is that you don’t need equipment. To do the exercise you need to hold your body in a straight position similar to that of doing a push-up.
However, here you need to stay in this position for about 30 to 45 seconds. To start, you simply need to get into a pushup position. Ensure that your butt is not above your shoulders. Instead, your arms should be in the same line with your shoulders all the way to the elbows.
Push up and support your body by your feet balls and palms. Ensures that your back is straight and your tosh is well aligned with your entire body. While still ensuring that you don’t strain your back, retain your abs in an engaged position by sucking the belly button in. Hold in this position for about 30-45 seconds.
4. Exercise Ball Crunch
Finally yet importantly, get an exercise ball to do crunch exercises. However, it is good to warn you from the start that this exercise requires a lot of stabilization. However, it is worth the effort as it engages more muscles.
To perform the exercise you need to lie on the exercise ball to support your back. Ensure that your feet are planted on the ground firmly. Next, place your hands behind your head or alternatively across the chest. Contract your abs while lifting your torso up and forward. While keeping the ball in a stable position, lower your back down. Similar to the normal crunch, breathe out when you crunch and take a deep breath when lowering your back. Repeat this for 12 to 15 times and do 2-3 sets daily.
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5. Rowing Machine
Another great exercise for losing stomach fat is using a rowing machine. A rowing machine will imitate a boat rowing exercise without having to head out on the water. This exercise will allow you to get a full body, high-intensity cardio workout at the comfort of your home.
Rowing will not only get your heart rate up which helps in burning fat and calories but it will also work on your legs, arms, core, back, and shoulder. This makes it one of the best exercises to help you in building muscles. According to physical trainers you should, you should start with 20 seconds of rowing then relax for ten seconds. When relaxing check the distance you have traveled and note it down. Another point to remember is that you should not let go of the rowing machine handle when taking the rest. Repeat the excise for about eight times while trying to beat the distance covered each time. After this, you should finalize the exercise with a four-minute circuit and row for 500 meters fast. Be sure to note how long you take to complete the distance.
When rowing, you will be working on more than 75 percent of your muscles. Also thanks to the elevated heart rate, the body will burn calories very fast. In fact, you can burn up to 1000 calories per hour when rowing.
6. Crunches exercise
While there are many exercises that help to burn fat, very few are effective than crunches. According to fitness experts, crunches are one of the best fat burning exercises. To perform the exercise, you need to start by lying down with your knees bent and the feet touching the ground. Lift both of your hands and interlock them at the back of your head. Alternatively, you can also keep your hands crossed on your chest. Take a deep breath. Next, you need to lift the upper torso off the floor as you exhale. Inhale deeply as you get back down and breathe out when coming out.
If you are beginning, do about ten crunches per set. Depending on your flexibility, you should do 2-3 sets in the first week. After this, you can increase the number of crunches to 15 and do 3-4 sets daily. However, it is advised to take it slow to avoid straining your muscles.
7. Reverse Crunch
Reverse crunch usually targets the lower back, lower abs, the oblique’s and hips. To perform this exercise, you need to lie on your back with your face up. Without lifting your feet from the floor, bend them at the knees. Next, support your body by placing your palms face down as you normally do when doing pushups. After this, tighten your abs and lift your butt and hips off the floor at the same time crunching your knees inwards toward the chest. Pause for 1 to 2 seconds then go back to the initial position. Repeat this for about 10-15times.
8. Lifting Dumbbells
Lifting dumbbell is another great abs exercise that helps you to lose stomach fat quickly. By performing a number of strength exercises with them, you will not only burn stomach fat but also build upper body and arm strength. We have three types of dumbbells, the fixed models that are often made from iron the adjustable dumbbells that come with weight plates and selectorized dumbbells. The best thing about dumbbells is that they are affordable and easy to use. They also come in a compact size so you don’t have to worry about storage. Combining various strength exercises with the dumbbells ensues a high-intensity aerobic exercise that helps to not only burn calories but also improve the muscular endurance, muscle strength as well as heart health.
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Walking might sound simple but is another great cardio exercise that should help you burn calories and shed off the extra stomach fat. If your work involves sitting down for more than eight hours daily, remaining active by walking after a long day should be the starting point to burn the excess fat. By implementing a healthy diet and walking for about 30 to 45 minutes five day a week, you will soon start noticing positive changes.
10. Strengthening Your Core with Ab Roller Wheel
This is one of our favorite that brings effective results after a short period. For those who do not know what an Ab roller wheel is, it is a simple device that has two handles with a connecting wheel. This is a great choice for people who are looking to burn the stomach fat and get a flat stomach. It also helps in the building of a six-pack.
To use the abs roller, you simply need to bend forward against the resistance of weight for you to strengthen the muscles of the stomach. If you are beginner, knee and lean forward while holding the roller wheel. Push the wheels forward until you stretch the body. Remain at press up position (down but don’t touch the floor). Next, pull back the wheels to get into your initial position.
Besides burning the belly fat, this roller will also play a crucial role when it comes to strengthening your core. Although this exercise requires a strong, back it is an effective trick that does wonders after a short period. Once you are used to these exercises, you will also find them fun and easy to perform.
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11. Russian Twist
This is another effective abs exercise that engages almost all the muscles on the abdomen. By performing this exercise, you are not only engaging the lower abs but also the obliques, lower back as well as the upper abs. this makes it a perfect stomach fat burning exercise that you should include in your daily workout routine.
To perform the Russian twist, you will begin by sitting on a flat surface with the knees bent while your heels placed away from your butt. At this position, lower your torso slowly until you get the lower abs engaged fully. Ensure that you don’t bend your back and place your arms out stretching in front of your chest.
Next, twist your right slowly. While doing this movement, you should do it slowly and it should come from rotating your torso and not from swinging your arms. At the center, take a deep breath and then rotate to the left. You should count this as one complete twist. Do this by alternating from side to side until you complete a total of 15 per side.
Finding an effective exercise to burn the stomach fat is not easy. However, by combining several exercises and following a healthy diet will help you lose the fat. While there are many exercises that help you to burn fat, we have only included the best to help you get positive results within a short period. Combining a few of the above exercises brings effective change in a few weeks, engaging in all of them bring a flat and even a six-pack within a month!