Carrying extra weight around your belly is not just a cosmetic issue. Visceral fat deep inside the abdomen can be harmful to your health and raise risks for conditions like heart disease and diabetes. If you want to lose that stubborn belly fat, adding some specific exercises to your routine can really help. Here are 10 of the best exercises for burning belly fat:
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Walking
Don’t overlook this simple cardio exercise! Walking is an effective way to burn overall body fat, including belly fat. Aim for a brisk 30-60 minute daily walk. You can even incorporate intervals of faster walking periods to boost your calorie burn.
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Running
Running and other vigorous cardio exercises are among the fastest ways to get rid of belly fat. They burn a tremendous amount of calories in a short period. Even just 20-30 minutes of running a few times per week can make a big impact. Build up your endurance over time.
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Cycling
Riding a bicycle doesn’t just work your legs – it’s also an excellent aerobic exercise for trimming belly fat. Cycling is a lower impact than running but still gets your heart rate up effectively. Take a spin class or ride outdoors to cover more mileage.
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Swimming
Since water provides resistance, swimming can burn just as many calories as running or cycling over the same distance. It’s also low-impact and easy on the joints. Swimming works your core and abdominal muscles too.
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Rowing
Rowing is a full-body workout that combines cardio and strength training components. It’s an intense exercise that burns a lot of calories and works your core muscles as you engage your abdominal area with each stroke.
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High-Intensity Interval Training (HIIT)
HIIT alternates short bursts of intense effort with less intense recovery periods. These fast-paced interval workouts trigger your body to burn more fat, including visceral belly fat.
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Crunches
This classic core exercise targets and strengthens your abdominal muscles. While crunches alone won’t drastically reduce belly fat, building muscle tone in your midsection can help give you a more toned, slim appearance.
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Planks
The plank works your entire core and engages your abdominal muscles isometrically. Hold the position for 30-60 seconds, carefully maintaining proper form. Planks improve core strength and stability.
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Russian Twists
This dynamic exercise requires you to twist your torso from side to side working your obliques and deep abdominal muscles. You can do Russian twists with just your body weight or hold a weight plate to make it more challenging.
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Mountain Climbers
Mountain climbers rapidly work their entire core in a cardio-intensive movement. Bring your knees towards your chest one at a time, engaging your abs to stay in a plank position. Go at a fast pace to feel the burn.
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Final Thoughts
Combine these targeted exercises into a well-rounded workout regimen. You’ll also need to reduce overall body fat through calorie control with a healthy, balanced diet low in processed foods and refined carbs. Be patient and consistent – spot-reducing fat from your belly isn’t possible, but these exercises can help trim your midsection as you lose body fat overall. Consult your doctor before beginning any new exercise program, especially if you have existing health conditions or injuries. Listen to your body, progress at your own pace, and you’ll be on your way to a leaner, healthier midsection.
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This article was first published on 28th May 2024 and updated on June 3rd, 2024 at 12:58 pm
chidiogo-akaelu
Chidiogo Shalom Akaelu holds a degree in English and Literary Studies, from the University of Nigeria. She is a freelance writer, editor and founder of Loana Press, a budding online publishing outlet.
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