Belly fat has become the most frequent issue in today’s busy life. Working hours sitting in the office, habit of junk food, insomnia, and stress all these stack up fat around the belly. This not only ruins the looks but also invites serious issues such as sugar, blood pressure and heart diseases.
The only positive aspect is that for this you don’t require heavy equipment at the gym or costly personal trainers. A little space, a little commitment and proper choice of exercise – and you can begin to lose belly fat while staying at home.
In this article, we are going to inform you about 7 effective exercises, by doing which for 20–25 minutes daily, your belly will slowly begin to decrease and the body will get strong too. Along with this, we will also learn why these exercises are effective, how to do them and what precautions should be taken.
Why are home exercises effective in decreasing belly fat?
Most people feel that belly fat can be lost only by visiting the gym. But actually, bodyweight exercises, i.e., exercises without any equipment, are just as effective.
- These exercises burn calories and increase your metabolism.
- They act on numerous muscle groups at a time, e.g., stomach, back, shoulders and legs.
- Build body strength, endurance and balance.
- Can be performed anywhere, anytime without any expense.
But the most essential thing is consistency. If you perform these exercises regularly for 4-5 days a week and also follow diet, then slowly not only your stomach but the entire body fat will reduce.
1. Plank
Plank is sometimes referred to as the king of core exercises. It makes your abs, shoulders, back and glutes (hip muscles) stronger at the same time.
How to do it:
- Place yourself in a push-up position but support your elbows on the ground.
- Maintain a straight line from head to heels.
- Engage your abs and back and hold this pose for 30–60 seconds.
Why it works:
When you perform a plank, your whole body must be stationary. Throughout this, the core muscles contract incessantly, which assists not only in lowering belly fat but also in maintaining balance and body posture. Start at 20 seconds and build up the duration for beginners.
2. Bicycle Crunches
It is a highly dynamic exercise that engages the upper abs, lower abs and side muscles (obliques) at the same time.
How to do it:
- Lying on the floor, place the hands at the back of the head.
- Lift the shoulders slightly and bend one knee from the knee and bring the knee towards the chest.
- At the same time, attempt to touch the other knee with the elbow by turning the body.
- Change the legs continuously in a cycling-like motion.
Why it works:
This exercise is a blend of both strength and cardio. Moving the legs and stomach continuously burns fat rapidly. If it feels hard initially, do it slowly and later pick up the pace.
3. Mountain Climbers
Mountain Climbers is a body-warming and fast-calorie-burning exercise.
How to do it:
- Enter into the position of a push-up.
- Draw one leg towards the chest and at once push it away.
- Now draw the other leg towards the chest, as running in place.
- Keep repeating this for 30–60 seconds.
Why it works:
This is a high-impact movement that raises the heartbeat and burns more calories. It also directly compresses the core muscles. By adding it to your workout, your belly will decrease rapidly and endurance will also be improved.
4. Russian Twists
If you wish to decrease the fat on the sides of the waist (Love Handles), then this exercise proves to be very good.
How to do it:
- Sit on the ground and lift your legs slightly.
- Lean the body slightly to the back.
- Rotate the body to the left and right by folded hands.
- You may increase the difficulty level by holding a dumbbell or water bottle if you desire so.
Why it works:
This exercise targets your Obliques i.e. muscles on the sides of the waist. This renders the waist thin and appealing.
5. Burpees
Burpees are thought to be the strongest full-body exercise. It incorporates strength and cardio all into one.
How to do it:
- Stand tall.
- Squat and bend down and put your hands on the floor.
- Get into a push-up stance by kicking your feet back.
- Do a push-up if you’d like, then return your feet to the starting position and jump up.
- Repeat this 10–15 times.
Why it works:
Burpees burn calories quickly throughout the whole body and maintain the metabolism rate for a few hours. It will be hard in the beginning, but with a daily practice of a little bit, it will become easier.
6. Leg Raises
Lower abdominal fat is the toughest and most resistant to removal. Leg raises target it.
How to do it:
- Lie on your back and keep your legs straight.
- Slowly lift your legs to 90 degrees.
- Now slowly lower your legs but do not let them touch the floor.
- Repeat this 12–15 times.
Why it works:
This helps in strengthening your lower abs and the fat around that area gradually starts melting.
7. Flutter Kicks
This is a minute but useful exercise that keeps the abdominal muscles active all the time.
How to do it:
- Lie on the floor and put your hands under the hip.
- Lift your legs a bit.
- Now kick your legs up and down in a scissor motion.
- Repeat for 30 seconds.
Why it works:
Flutter kicks work your lower abdominal muscles as well as build stamina.
How to cut belly fat from your lifestyle
Exercise is not sufficient. If you absolutely want to cut belly fat, then these habits must be followed by you:
- Eat a balanced diet – Consume protein (paneer, eggs, lentils), fiber (vegetables, fruits), and healthy fats (nuts, seeds).
- Avoid sweets and junk food – Cold drinks, chips, pizza have a direct effect on belly fat.
- Increase the intake of water – Drinking 2-3 liters of water daily keeps the body metabolism in the correct position and avoids swelling.
- Sleep well – Insufficient sleep enhances the stress hormone (cortisol), which grows belly fat.
- Be consistent – Do these exercises at least 4-5 days a week.
20-minute workout routine at home
- Plank – 30 seconds
- Bicycle crunches – 15 times each
- Mountain climbers – 30 seconds
- Russian twists – 20 times
- Burpees – 10 times
- Leg raises – 12 times
- Flutter kicks – 30 seconds
Do this entire set 3 times. Rest for 1 minute between each round.
Can only belly fat be reduced?
Most people believe that if they perform stomach exercises, then they will only lose belly fat. However, this is impossible. It is known as spot reduction and is a myth.
Actually, these exercises burn body fat all around. As the body fat decreases overall, the belly also begins to become slim.
Conclusion
Reducing belly fat is not magic. It simply takes regular exercise, a healthy diet and a healthy lifestyle.
These 7 exercises – planks, bicycle crunches, mountain climbers, Russian twists, burpees, leg raises and flutter kicks – will turn you fit from your home.
Just remember, it may be a bit challenging at first, but if you remain consistent, your body will begin to shape and you will begin to notice a change in a couple of weeks.
With patience, exercising every day, and taking care of your diet, it is totally possible to achieve that dreamy flat stomach.
FAQs:-
Which exercise burns belly fat the fastest?
High-intensity moves like burpees, mountain climbers, and bicycle crunches burn belly fat quickly.
How long should I exercise daily to lose belly fat?
Aim for at least 20–30 minutes of focused workouts, 5 days a week, for visible results.
Can I really lose belly fat by exercising at home?
Yes, with consistent core-strengthening and fat-burning workouts, you can reduce belly fat at home.
