How to Get Rid of Belly Fat Quickly

Maintaining a slim waistline isn’t just about looking good; it can significantly contribute to a longer and healthier life. Having a larger waistline is associated with an increased risk of heart disease, diabetes, and cancer. Losing weight, especially the fat around your belly, not only enhances your appearance but also improves blood vessel function and sleep quality.

 

It’s important to note that you can’t specifically target belly fat through diet alone. However, overall weight loss is effective in reducing your waistline and, more importantly, decreasing the dangerous visceral fat located in the abdominal cavity. Visceral fat is not visible but poses serious health risks, according to Kerry Stewart, Ed.D., director of Clinical and Research Physiology at Johns Hopkins.

 

Effective Home Remedies for Reducing Belly Fat

In the past, people often considered belly fat a natural part of aging. However, there is now a growing awareness of the importance of maintaining a healthy body. Here are some simple home remedies that may aid in losing belly fat:

 

Chilli Pepper

Incorporating capsicum or chilli pepper into your diet may contribute to the reduction of accumulated body fat. Capsicum has potential benefits in promoting fat utilization. Adding capsicum to your meals and vegetable dishes can assist in reducing belly fat.

 

Ginger

Ginger offers various health benefits, including supporting efforts to reduce belly fat. Consuming ginger is linked to improved fat metabolism and utilization in the body. Additionally, ginger helps decrease fat storage, leading to an overall reduction in body weight.

 

Turmeric

Known for its health advantages, turmeric may play a role in reducing body fat deposits. Studies on animals suggest that turmeric can contribute to lowering body fat and weight. Mixing turmeric in warm water and consuming it in the morning may help reduce belly fat.

 

Cumin

Commonly used as a spice in Indian households, cumin (jeera) has multiple health benefits. Cumin may aid in enhancing fat breakdown in the body and reducing appetite. Including cumin in various foods, dishes, and salads can be beneficial for reducing belly fat and achieving a healthy weight.

 

Lemon

Lemon is known for its health-promoting properties and can contribute to preventing lifestyle-related illnesses. Lemon helps boost fat metabolism and reduce body weight and fat accumulation. Drinking lemon juice with warm water on an empty stomach in the morning may assist in reducing belly fat.

 

Green Tea

Green tea, a popular health beverage, has been associated with reducing fat accumulation, based on several animal studies. It offers additional benefits such as weight reduction and decreased fatty tissues. Brewing and consuming a cup of green tea every morning can be a helpful routine to reduce belly fat and manage weight.

 

Practical tips for achieving meaningful results

Cut Back on Carbs Instead of Fats

When researchers at Johns Hopkins compared the effects of a low-carbohydrate diet to a low-fat diet over six months, both containing the same number of calories, they found that those on the low-carb diet lost an average of 10 pounds more than those on the low-fat diet.

The low-carb approach also resulted in a higher quality of weight loss, reducing fat without significant loss of lean tissue (muscle).

 

Choose an Eating Plan, Not a Diet

Focus on adopting a healthy eating plan that you can sustain. A low-carb approach is beneficial as it encourages better food choices without the need for calorie counting.

Shift your food intake away from problematic high-carb and sugary foods like bread, bagels, and sodas, and lean towards high-fiber or high-protein options such as vegetables, beans, and healthy meats.

 

Stay Active

Keep moving your body to burn belly fat effectively. Exercise offers significant benefits to your body composition, with one of the key advantages being the reduction of abdominal fat. Physical activity, particularly exercise that raises your heart rate, helps lower insulin levels, signaling the body to use up fat, especially in visceral fat deposits around the abdomen.

Exercise regularly, aiming for 30 to 60 minutes of moderate to vigorous activity almost every day to achieve your weight loss goals.

 

Incorporate Strength Training

Include moderate strength training along with aerobic exercise to build lean muscle mass. This not only enhances your overall fitness but also increases calorie burn throughout the day, whether you’re at rest or engaged in physical activity.

 

Be a Smart Shopper

Read product labels carefully and compare different brands. Some seemingly low-fat items may be high in carbs and added sugars. For instance, certain yogurts may claim to be low in fat but might have more carbohydrates and sugars. Be cautious of high-fat and calorie-loaded items like gravy, mayonnaise, sauces, and salad dressings.

 

Limit Processed Foods

Avoid packaged goods and snacks that often contain unhealthy trans fats, added sugars, and excessive salt. These ingredients can hinder your weight loss efforts.

 

Focus on Clothing Fit

Rather than solely relying on the scale, pay attention to how your clothes fit. As you build muscle and lose fat, the scale might not show significant changes, but looser-fitting clothes are a clear sign of progress.

Aim for a waistline measurement below 35 inches for women or 40 inches for men to reduce the risks of heart disease and diabetes.

 

Surround Yourself with Health-Conscious Friends

Research suggests that adopting healthier habits is more likely when you’re surrounded by friends and family who prioritize health. Choose a social circle that encourages better eating and regular exercise to support your own wellness journey.

15 Best Foods to Eat to Lose Belly Fat for Women

When it comes to shedding belly fat quickly, the saying “Abs are made in the kitchen” holds true. Relying solely on exercise might not yield the desired results. The fastest way to lose belly fat involves a balanced approach of adopting a healthy diet and incorporating an effective workout routine.

Kickstart your weight-loss journey by opting for high-fiber foods during your grocery shopping. These foods, naturally lower in calories, keep you satiated for longer periods and help regulate blood sugar levels. Combine them with lean protein-rich foods, known to induce a feeling of fullness, for a delicious and healthy combination that sets you on the path to shedding pounds.

Don’t overlook other essential components of a healthy lifestyle, such as regular moderate exercise, avoiding highly processed, high-sodium, and sugary foods, and maintaining hydration for improved digestion.

While you might already be familiar with effective workouts for eliminating belly fat, identifying the best foods for weight loss, especially targeting the belly area, can be a bit challenging. Below, discover a list of the top foods that can assist you in burning belly fat rapidly.

 

Lose Belly Fat with These Healthy Foods

Achieving weight loss or muscle building revolves around maintaining an overall healthy and balanced diet coupled with a calorie deficit.

The following foods are excellent additions to your diet for effective weight loss. Consider including them in your grocery list and incorporating them into your daily or weekly meal plans:

 

1. Mushrooms

Low in calories, mushrooms are a fantastic option, especially for those avoiding meat. They provide plant-based protein along with essential minerals like potassium, phosphorus, selenium, folate, and choline. A 2018 review suggests that edible mushrooms have anti-inflammatory and anti-obesity effects, potentially preventing metabolic syndrome and obesity-related issues.

These versatile, low-calorie vegetables can be incorporated into salads, pasta dishes, and even vegan burgers.

 

2. Raspberries

Aside from being delicious and adding vibrancy to dishes, raspberries are rich in fiber, vitamins (K, manganese, C), and nutrients. The fiber content plays a crucial role in burning belly fat by promoting a feeling of fullness, reducing overall calorie intake.

Raspberry ketone, a natural chemical found in red raspberries, is claimed to aid in burning belly fat, although more research is needed for conclusive evidence.

 

3. Nuts

Despite being calorie-dense, nuts may not lead to weight gain and could, in fact, prevent obesity and chronic illnesses. High in protein and fiber, nuts contribute to reducing belly fat.

Protein boosts metabolism and preserves muscle mass, aiding in burning calories and melting away midsection fat. The recommended daily serving is 30g, a manageable addition to your diet without exceeding your daily calorie intake.

 

4. Avocados

Whether enjoyed on toast, as guacamole, in salads, or as avocado boats, this fruit is a valuable addition to foods that burn belly fat fast. A 2013 study revealed that consuming half an avocado at lunch reduces the desire to eat or snack later.

Monounsaturated fats in avocados are heart-healthy, providing a sense of fullness and satisfaction, though they are calorie-dense. An earlier study from 2007 suggested that monounsaturated fats may prevent belly fat distribution by down-regulating certain genes. Joining the avocado train is not just a trend; it’s backed by scientific studies.

 

5. Eggs

For a belly-fat-burning breakfast, consider adding eggs to your menu. Despite the misconception that eggs contribute to weight gain, research suggests the opposite.

An eight-week study from 2008 found that incorporating two eggs into breakfast, along with a calorie deficit, resulted in more significant reductions in BMI, body fat percentage, waist circumference, and overall weight compared to a bagel-based breakfast.

 

6. Grapefruit

Hailed as one of the best foods for weight loss, grapefruit has garnered attention for its potential benefits. While not all studies align, some suggest that including grapefruit or its juice in your diet may lead to more weight loss.

Researchers propose that compounds in grapefruit can reduce insulin levels, promoting weight loss. However, rather than attempting fad diets like the grapefruit juice diet, focus on incorporating this fruit and its juice into a well-balanced, healthy diet.

 

7. Coconut Oil

Known in the realm of the keto diet, coconut oil, often featured in bulletproof coffee, contains medium-chain triglycerides (MCTs). These MCTs are quickly absorbed into the bloodstream, potentially reducing food intake by promoting a feeling of fullness.

While this can aid in weight loss by lowering overall calorie consumption, it’s crucial to consume coconut oil in moderation, considering its calorie density.

 

8. Chilies

Chili peppers, thanks to capsaicin, actively contribute to weight loss. Capsaicin, found in various peppers except bell peppers, has been linked to increased fat oxidation, thermogenesis (heat production), and energy expenditure in the body.

The combination of these factors may facilitate weight and fat loss throughout the body, including the abdominal region.

 

9. Peanut Butter and Other Nut Butters

Swap sugary spreads for peanut butter or other nut butters as a healthier alternative. These nut-based spreads make excellent snacks on their own or as dips for fruits and raw vegetables.

Rich in protein and dietary fiber, nuts and their butters promote a feeling of fullness. Studies on peanuts have indicated that regular consumption is associated with lower BMIs compared to those who don’t consume them regularly.

 

10. Oatmeal

Oats are excellent for burning belly fat swiftly, thanks to their high fiber content that enhances feelings of fullness. Oat research consistently highlights their benefits, including appetite control, effective body weight management, prevention and reduction of abdominal fat, immune system strengthening, cholesterol reduction, improved lipid profiles and liver functions, and positive effects on gut microbiota.

 

11. Chia Seeds

Loaded with essential nutrients like omega-3s, fiber, and proteins, chia seeds play a role in weight management. A 2014 study demonstrated that consuming 35g of chia flour over 12 weeks led to a discreet yet significant reduction in weight and waist circumference.

 

12. Dark Chocolate

Yes, you can indulge in chocolate, specifically dark chocolate, in moderation and still achieve your weight loss goals.

 

13. Salmon

Rich in omega-3 fatty acids and lean protein, salmon is another belly fat-burning option. Omega-3s contribute to appetite satisfaction, while lean protein boosts satiety and metabolism.

 

14. Broccoli

Green veggies like broccoli contribute to reducing visceral and liver fat, especially in overweight individuals. Diets rich in these vegetables also enhance insulin sensitivity, lowering the risk of type II diabetes.

 

15. Pumpkin

Pumpkin earns its spot on the list of foods that burn belly fat fast due to its high fiber content and low calorie count. It not only keeps you full for longer, preventing unhealthy snacking, but its low calorie content aligns with daily energy requirements.

Flatten Your Belly With These Yoga Moves

Yoga is a fantastic way to strengthen your core, improve flexibility, and promote overall wellness. Incorporating specific yoga moves into your routine can help you target and flatten your belly. Here are three powerful yoga moves that can help you achieve a toned and flat stomach:

 

1. Forearm Side Plank (Vasisthasana)

• How to Do It:

  • Start in a forearm plank position with your elbows directly beneath your shoulders and your body in a straight line.

  • Shift your weight onto your right forearm and the outer edge of your right foot.

  • Stack your left foot on top of your right foot.

  • Raise your left arm towards the ceiling and look up at your left hand.

  • Hold this position for 15-30 seconds, then switch sides.

• Benefits:

  • Strengthens the obliques, shoulders, and core.

  • Improves balance and stability.

 

2. Twisted Core Pose (Navasana Twist)

• How to Do It:

  • Sit on the floor with your legs extended in front of you.

  • Lean back slightly and lift your legs off the ground, balancing on your sit bones.

  • Bring your hands together in front of your chest.

  • Twist your torso to the right, bringing your hands to the outside of your right hip.

  • Return to the center, then twist to the left.

  • Continue alternating sides for 10-15 repetitions.

• Benefits:

  • Targets the entire core, particularly the obliques.

  • Enhances balance and coordination.

 

3. Side Plank Push-Ups (Vasisthasana Push-Ups)

• How to Do It:

  • Begin in a high plank position with your hands directly under your shoulders and your body in a straight line.

  • Rotate to your right side into a side plank, stacking your left foot on top of your right foot.

  • Lower your right hip towards the floor, then push back up to the side plank position.

  • Repeat for 5-10 repetitions, then switch sides.

• Benefits:

  • Strengthens the core, particularly the obliques and lower back.

  • Enhances upper body strength and stability.

Conclusion

Incorporating these yoga moves into your fitness routine can help you strengthen your core and flatten your belly. Remember to focus on your form and breathe deeply throughout each pose for the best results. 🧘‍♀️💪

Strongest Belly Fat Burner Drink To lose 4 Inches Of Belly Fat

After years of yo-yo dieting—losing 20 or 30 pounds, only to bounce back with an extra 10—I felt stuck. Weight Watchers, Jenny Craig, The Zone—I'd tried them all. Even at my heaviest, confidence wasn't an issue, but the belief in my weight loss abilities was shaky. 🤷‍♂️

Then, a colleague, glowing with health, spilled the beans on a secret juice. Seeing her radiance, I thought, "What am I missing?" Inspired, I decided to follow her lead. 🌟

Surrounded by health-focused colleagues, a shift occurred. Within a month, I noticed results—six to eight pounds melting away weekly. In 6 months, I shed 87 pounds, thanks to the fizzy juice and regular walks. 🍹🚶‍♂️

 

The Recipe

Ingredients:

• 1 liter water
• 2 lemons
• 1-inch piece of grated ginger
• ½ teaspoon pepper
• 1 teaspoon honey

 

Instructions:

1. Boil 1 liter of water in a saucepan.
2. Chop two lemon rinds, squeeze the juice, and add both to the water.
3. Add ginger and pepper, boil for 5 minutes until lemons soften.
4. Strain the water, mix in honey and lemon juice, and enjoy warm.

 

Benefits of Drinking This Belly Fat Burner Drink

1. Boosts Metabolism: The combination of lemon, ginger, and pepper helps stimulate your metabolism, leading to more effective fat burning.

2. Detoxifies the Body: Lemons and ginger have detoxifying properties that help cleanse your body of toxins, which can contribute to a flatter belly.

3. Reduces Bloating: Ginger and lemon both have properties that can reduce bloating and improve digestion, making your stomach appear slimmer.

4. Enhances Digestion: The ingredients work together to improve digestion, which can reduce feelings of fullness and bloating, helping you achieve a flatter stomach.

5. Natural Energy Boost: The natural sugars in honey provide a quick energy boost, which can help keep you active and motivated for your workouts.

7 Ways To Reduce Abdominal Fat

It is no secret that a certain degree of obesity is observed in a significant part of the population in developed countries. The task of removing abdominal fat is no longer considered just a cosmetic problem. Excess body weight significantly increases the risk of coronary heart disease, diabetes of type 2 and arterial hypertension.

Improper and unbalanced nutrition is the first thing that promotes fat and weight gain. Nutritionists recommend people trying to improve their figure to revise the diet. Wrong way of life, sitting work, lying rest and lack of exercise can also lead to abdominal fat. In such conditions, the body does not burn calories and gains fat.

If the sides and abdomen are your problems, then change your way of life and attitude to this problem. If you continue to whine and sleep, your fat will grow. You should make several steps in the right direction, you should move the matter from the dead point and the fat from your sides and abdomen will slowly go away:

#1. Combine two types of exercises: cardio exercises and strength exercises. For example, you can combine jumping rope with push-ups or swimming with cycling.

#2. Keep your back straight. This will help your abdominal be more toned. You will see very positive results, if your back is always straight.

#3. Do yoga. Practice Downward facing dog pose more often than other poses. It will make your abdomen more firm.

#4. Add papaya and pineapple to your diet. They are tasty and can boost up your metabolism. So, your body will burn more calories.

#5. Eat more purple fruits and red vegetables. For example, you should add grapes, plums, bets or red cabbage to your diet.

#6. Add more foods containing monounsaturated fatty acids to your diet. They will give you feeling of saturation and energy. Eat more avocados, salmon, nuts and tofu.

#7. Eat more foods containing insoluble fiber. They are broccoli, asparagus, pumpkin, oatmeal, apples and bananas.

Banana Drink That Will Burn Stomach Fat Immediately

If you are one of those, who consume a great number of bananas and because of that you think they will start growing in your stomach?

This is a joke, of course. But, if you consume bananas regularly and also in sufficient quantities, your body will burn stomach fat almost immediately.

You can use bananas in very different ways. You can consume them in a lot of recipes and also raw, as a snack. People use bananas in their smoothies and as we all know, smoothies cannot be so good without them.

In this article, we will give you a recipe for a banana drink, which will help you to burn belly fat. If you consume this drink regularly, the results will be visible in a week.

Everyone knows that bananas are rich in potassium. The body needs potassium, to build strong muscles and also to get rid of all the toxins that your body have.

The bananas become more useful and efficient when you combine them with some other nutritive substances. If you consume this drink, you will boost your metabolism and also will burn excess fat.

 

BANANA DRINK THAT WILL BURN STOMACH FAT IMMEDIATELY

Ingredients you need:

• 1 banana
• 1/2 glass of low-fat yogurt or fat-free one.
• 1/4 tablespoon of ginger powder
• 2 tablespoons of Whey powder
• 1 tablespoon coconut oil and
• 2 tablespoons of flax seed

 

INSTRUCTIONS:
All you have to do is to mix all the ingredients together and blend them well using a blender. If you have a coffee grinder or a food processor, firstly grind the flax seeds, then add it to the blender.

When you finish with blending, pour the mixture into a glass and start enjoying.

Losing Weight Formula – Prepare it Within 5 Minutes – Drink it for 5 Days

If you can, it is better to drink the mixture in the morning, on an empty stomach. It will provide your body with many nutrients, you will have more energy and also will improve your daily mood.

8 Simple & Best Exercises to Reduce Hanging Belly Fat

Lower Belly fat does not look good and it damages the entire personality of a person. Reducing Lower belly fat and getting into your best possible shape may require some exercise. But the large range of exercises at your disposal today can cause confusion to you in making the right choice of the best one that will help you shed that Lower belly fat and reveal your hard-won muscles.

While it takes different kinds of exercises to burn the Lower belly fats in your body and achieve that desired well rounded stomach. 

 

Best Hanging Belly Fat Workouts:

#1. Double Leg Lifts:
Double Leg Lifts are a Pilates exercise that strongly works your core. By keeping your legs firmly together, you transfer most of the work toward your abs. This is more challenging than most Pilates exercises because you have to keep your legs straight. Most trainers call this the Mermaid exercise.

How To Do:

• Lie face up on the mat and put your palms under your head with elbows wide open.
• Spread the legs and raise them upwards keeping them joined at the heels and inhale.
• Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
• Hold this position for a few seconds and then slowly lower your torso in the mat.
• Repeat this exercise 10 times at a stretch.

 

#2. Flutter Kicks:
Abdominal flutter kicks predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs will also feel stimulation from this exercise and you will get a great overall workout by including this movement into your overall abdominal training routine. Performing the abdominal flutter kicks near the end of a workout will also improve your endurance levels.

How To Do:

• Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
• With both legs extended and toes pointed lift your right leg off the floor.
• And raise your left leg just a few inches off the ground.
• Drop your right leg swiftly down so that it hovers a few inches off the ground.
• And simultaneously raise your left leg up towards the ceiling.
• Without pause, alternate back and forth.
• Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

 

#3. Crunches:
This is one of the highly recommended exercise which can burn lower belly fat very easily and very fast.

How To Do:

• Lie on your back with your knees bent, and your hands behind your head.
• Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously.
• Slowly, return to starting position.
• Repeat this process in sets of 5 or 10 and repeat as many times as you can.

 

#4. Criss Cross:
The Criss Cross Pilates Exercise works your core. You can use a rope to ensure proper form. To get the full effect, make sure to keep your core tight throughout the exercise. The Criss Cross Pilates Exercise will work your core. Because your feet are off the ground, the exercise especially works your obliques and lower abs.

How To Do:

• Lie straight on the mat. Place the palms below the head with shoulders wide apart.
• Bent the knees and pull it up to the sheens.
• you can now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
• and inhale and exhale as you spread your left leg out and twist your torso toward right as if to touch the right knee with your left elbow.
• Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
• Repeat the set 10 times and gradually increase it.

 

#5. Exercise Ball Crunch:
This exercise ball, stability ball, balance ball and physio ball all mean the same. This will not only improve balance, coordination and stability. This exercise need a lot more muscles stabilization engages.

How To Do:

• Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
• Place your hands on your chest or behind your head.
• Contract your abs and lift your torso up and forward. lower back down.
• The ball must remain stable during each contraction.
• Inhale as you lower back down, and exhale as you crunch.
• Perform 1-3 sets and repeat 12-16 times.

 

#6. Rolling Plank Exercise:
The rolling plank trains your body muscles around the abdomen, hip and lower back.

How To Do:

• Lie down on the mat or floor sideways. Support your body on right elbow and right leg.
• The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together.
• Keep the knees straight. The hips should also not be touching the ground.
• Hold this posture for about 30 seconds. Once you are comfortable, you can hold this position for about one to two minutes.

 

#7. Vertical Leg Crunch:

How To Do:

• Lie flat on the mat or on the floor with legs extended upwards towards the ceiling.
• And then one knee that is crossed over the other.
• Breathe in and then lift the upper body towards the pelvis.
• Breathe out slowly. Do about 12-16 crunches for two to three sets.
• Check out the video above on how to do vertical leg crunches.

 

#8. Hip Lifts:

How To Do:

• Lie on the floor with your arms by your sides.
• Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
• Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
• Then return to the starting position. Repeat 15 times

The Belly Fat Exercises You Should Be Doing for A Smaller Waist

Many of us have tried countless belly fat exercises and fad diets to tackle extra fat around the waistline. The majority of people who aim to lose belly fat also do so because they’ve noticed very obvious changes in their mid-section such as a belly pooch. If you’ve put on weight around your tummy, it’s usually because you’ve put on extra weight in general.

Your abs aren’t just for show. Your midsection comprises of several muscles which help with posture, balance and give support to your spine, protect your internal organs and your body in general. There are four main abdominal muscles: 

• Transversus abdominis – the deep core muscles which play a big role in stabilizing your trunk
• Rectus Abdominis – the ‘six pack’ muscles
• External oblique muscles – These are located on either side of the rectus abdominis and allow side to side movements, turning or twisting
• Internal oblique muscles – Internal obliques are situated just inside the hip bones and also support movement

All of these muscles are prone to becoming covered by a layer of fat which occurs due to the following factors: 

• Stress and high instances of cortisol which causes excess belly fat
• Poor nutrition and consumption of too many carbs, sugars, processed food and beverages
• Lack of sleep which causes emotional eating, stress and lethargy
• Sedentary lifestyle and lack of regular exercise
• Smoking and alcohol abuse
• Medical issues or side effects of certain medicines
• Post-partum belly

Belly Fat Exercises

Reducing your belly fat comprises of both physical exercises and proper nutrition. Eating a healthy diet alone can produce great results. However, exercise is required in order to boost your metabolism, strengthen your muscles and help you burn calories from food. Here are some effective belly fat exercises that you should incorporate into your workouts to build ab strength and definition.

 

Crunches

Crunches are a variety of abdominal exercises that aim to strengthen and tone your ab muscles. A traditional crunch engages your rectus abdominus which is the muscle in your midsection. Adding twists or rotations to crunches such as in the bicycle crunch also activates and targets the oblique muscles. To properly gain the benefits of a crunch or its variants, you must engage your core muscles as your perform the exercise, you will know when you’re doing it right because your abs will burn!

How to:

Lie flat on your back with your knees bent and feet flat on the floor. Place your hands behind your head, elbows wide. Relax your neck and use your core to lift your upper body and torso off the floor while contracting your muscles. Lay back down and repeat.

 

Planks

Planks are most popularly associated with yoga and Pilates. This isometric move works your deep core muscles and helps you to build strength. You also use your arms, shoulders and glutes in this particular stance which makes it a full body exercise. Like crunches, there are many types of planks which engage different parts of your abs and allows you to build more strength.

How to: get into a plank position with your forearms and toes planted on the floor. Keep your elbows in line with your shoulders and hands facing forward. Relax you head and keep your gaze to the floor. Hold this position and contract your ab muscles so that your stomach and back are in a straight, rigid line. Stay in plank for as long as you can hold starting from 10 seconds before you release, and work your way your up to 30 seconds and more.

 

Mountain Climbers

Mountain climbers are great for building cardio endurance, agility and core strength. It also requires a bit of co-ordination. This simple exercise is a major calorie burner and really gets you to work up a sweat. You can also modify mountain climbers to more advanced techniques once you’ve progressed in your fitness level.

How to: From a high plank position with weight evenly distributed between your hands and toes, pull your right knee into your chest. Switch legs as you pull your right knee back to starting position. Keep your hips downs and alternate your legs in a running motion as fast as you can.

 

Russian Twists

Russian twists work your obliques, transverse abdominis, rectus abdominis, hip flexors and your shoulders. This makes it a very effective belly fat exercise, especially if you want to get a more defined waist.

How to: Sit in a V position with your knees together and off the floor. Lean back slightly while contracting your core. Using your trunk, twist from left to right, keeping your legs hovering off the floor.

 

Stomach Vacuums

Stomach vacuums aren’t your typical ab exercise. They work your deep core muscles to help cinch in your waist via a breathing technique.

How to: Lie on your back with knees bent and feet flat on the floor. Inhale as much air as you can slowly, then exhale while pulling your stomach in towards your spine. Keep your core engaged and try to breathe normally without releasing this position for 15-20 seconds. Take a deep inhale and return to starting position then repeat. This move is best performed on an empty stomach.

 

Lose Belly Fat the Right Way

Don’t be discouraged if you aren’t seeing a reduction in belly fat right away when you start working out. You may lose fat on other areas of your body before seeing any fat loss around your stomach. Fitness isn’t a short-term fix to your weight issues. You get the best results when you adapt fitness into your lifestyle. Most people have an idea of what to do to get fit but can’t seem to stick to a plan or execute a proper workout schedule. This is where personal training can be a great asset.