Best Ab Workout To Lose Lower Belly Fat – Lower belly fat is a common problem for people who want to tone their belly and tighten their core muscles. While you can’t directly see your target fat loss – as you lose weight, you can’t control which fat cells are lost in which parts of the body – you can target specific muscles with specific exercises.
To lose weight overall, it is important to eat a healthy calorie deficit diet, a combination of cardio and high-intensity exercise, and full-body strength training. But if you want to strengthen your lower abdominal muscles, these 18 exercises are a great place to start. The best part? Most of them do not have equipment, so you can do it right at home.
Best Ab Workout To Lose Lower Belly Fat
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Getting rid of belly fat is one of the most common fitness goals. Who wouldn’t want to pump their abs like a washboard, right?
Losing belly fat is not only a beauty goal, but also a great way to improve your overall health: studies (opens in a new tab) link large waist sizes to diseases such as heart disease, diabetes, and other cancers.
Flat Stomach Workout For Women That Want Flat, Toned Abs
However, doing hundreds of crunches every day won’t get you the abs of your dreams, and there are no specific exercises that can “target” belly fat. Instead, middle-class weight loss is about a combination of proper nutrition, limiting calories, and increasing calories burned. Here’s everything you need to know about body fat percentage and how to calculate it.
So, instead of spending hours doing squats and crunches in the gym, it’s better to focus on exercises that combine cardio and strength work, and also target the core muscles. Not sure where to start? We have found here the 10 best exercises to get rid of belly fat.
We’ll get them out of the way first, since it’s better from here. Sure, you probably hate them, but the burpee is a brilliant plyometric move that targets your core, chest, shoulders, lats, triceps, and quads. They will also raise your heart rate and burn calories. (Don’t like burpees? You can do a full-body exercise instead.)
Starting with feet shoulder-width apart, descend into a squat. From a deep squat, place your hands on the floor inside your feet and jump your feet back to a plank position, then do a push-up with your chest touching the floor. Raise your arms back up to the board, then cross your legs under your chest again. Jump your feet out of your hands and, as you stand up, jump your hands in the air. Aim for 10 reps.
Belly Fat Burner Workout For Women
Russian twists, which look light on paper but deliver a severe burn, target the obliques and abdominal muscles. Because they require you to move in a circular motion, they are very useful for many athletes, including tennis and baseball players.
Start sitting up and squeezing your bones. Raise your legs until they are off the ground and return to boat position. Imagine that the torso and legs form the letter V, and keep your back straight. Stretch your arms out in front of you, interlacing your fingers. Using your abdominal muscles, twist your torso to the right, then return to the center, then repeat to the left. This is one answer. Plan 20 times, 10 on each side. To complicate the exercise, take a dumbbell.
Here’s more on how to do a Russian twist, and what happened when this author did 50 Russian twists a day for a week.
Another full-body workout that combines cardio and strength training, kettlebell swings target most of the body’s major muscle groups. If you don’t have a kettlebell, a milk carton filled with water (with the lid securely closed!) or a dumbbell will do just fine.
Best Exercises To Lose Belly Fat
Start standing with feet shoulder-width apart, kettlebell on the floor in front of you. With your knees bent and supported by your hips, lean forward to grab the kettlebell and return it between your legs to build momentum. As you swing the kettlebell forward, move your hips forward and think about squeezing your glutes to keep your back straight. Don’t let the kettlebell rise above your head. This is one answer. For beginners, try doing kettlebell swings for 45 seconds, then rest for 15 seconds and repeat three times. If you are more advanced, go 90 seconds, 15 seconds.
Looking for more kettlebell inspiration? Here are the top 5 kettlebell exercises for beginners and a 25-minute kettlebell workout that will burn your whole body.
It won’t endear you to your lower class neighbors and you’ll probably want to save it for the gym, but medicine ball claps are another form of exercise that combines cardio and strength. For this exercise, you will need a medicine ball and a protective mat so as not to damage the floor. The medicine ball works your shoulders, triceps, calves, back and spine.
What is written on the bank. Stand with your feet shoulder-width apart, bend your knees slightly and raise the medicine ball above your head. Bending at the waist and engaging your core muscles, throw the ball down (aim about a foot in front of you to avoid injury). If you can, catch the ball on the way up and repeat. If not, lift it up and return to the starting position. Try to do three sets of five to ten reps.
Lower Belly Fat Workout
Another exercise that burns calories quickly is tuck jumping. You may not have done them since PE in high school, but tuck jumps are an explosive plyometric exercise that helps increase muscle strength as well as increase your heart rate.
Starting with your feet shoulder-width apart, bend your knees as if you were about to squat, then jump into the air, bringing your knees as close to your chest as possible. Keep your back straight and try to sit as low as possible. Try to do as much as possible. Aim for 2-3 sets of 10-15 reps.
You may not have practiced it since high school, but jumping from place to place is actually a great cardio exercise that you can do anywhere. Like plyometric exercises, ski jumping raises your heart rate, burns calories, and increases endurance.
Start standing with your feet together and your arms by your sides. Bend your knees and jump into the air. While jumping, spread your feet shoulder-width apart and raise your arms above your head in a V-shape. Jump back to the starting position. Aim 10 to 20 times and repeat 2-3 times.
What Is The Best Exercise To Lose Belly Fat?
Walking around the area burns a lot of fat, moving around the apartment, as you work a lot. One study found that walking on a 16-18% incline at a speed of 3 miles per hour burned 70% more fat than running on flat ground. Need some inspiration? Find out what happened when we tried the TikTok 12-3-30 viral treadmill workout.
To avoid injury when walking on a treadmill on an incline, engage your spine while walking and do not lean forward. Try to keep your stride fast and short instead of overexerting yourself with long strides.
This is another fast move that will burn calories. Jump lunges target the calf muscles, including the quads, hamstrings, glutes, hip flexors, and calves. If you don’t like the effect of jump lunges, just do normal
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