A flat tummy is at the top of many fitness enthusiasts’ to-do lists as New Year’s Eve approaches and many individuals are trying to look and feel their best. However, reducing belly fat is more than simply a cosmetic goal; having too much fat around your core is associated with an increased risk of heart disease and diabetes.
When combined with a balanced diet and healthy lifestyle, a wise combination of activities can increase calorie burn, strengthen your core, and help reduce overall body fat. However, spot reduction, or decreasing fat from just one place, cannot be achieved with exercise alone.
Fitness experts actually concur that core-strengthening exercises, cardio, HIIT, and full-body workouts will help reduce belly fat. In the weeks leading up to the end of the year, these kinds of exercises are essential for burning calories and progressively losing belly fat since they increase your heart rate, help you gain muscle, and boost your metabolism.
This article discusses five easy, potent, and equipment-free exercises that will help you lose belly fat in the comfort of your home before New Year’s Eve—that is, if you’re willing to stick with it and combine it with healthy eating and plenty of water.
Mountain climbers
Mountain climbers combine cardio and core strength in a high-intensity workout. This powerful, calorie-burning exercise works your legs, shoulders, and core while also increasing your heart rate. It is perfect for full-body conditioning since, when done in a plank posture, it simulates a running action that tests stability, coordination, and endurance.
How to accomplish it:
- Place your hands beneath your shoulders and begin in a high-plank stance.
- In a sprinting action, immediately switch legs after driving one knee into your chest.
- Maintain a flat back and a tight core.
- Each set should last between 30 and 60 seconds.
Why it works: Cardio and powerful core activation are combined by mountain climbers to help burn calories effectively, strengthen the abdomen, and increase stamina.
Planks
Planks are among the most dependable exercises you can perform if your goal is to develop a strong and sturdy core. All of your midsection’s muscles, including the deep stabilizing muscles that support your spine and enhance posture, are activated by this fundamental exercise. Although they won’t burn belly fat on their own, planks help improve alignment and core strength, which will help you do other fat-burning exercises more successfully.
How to accomplish it:
- Maintaining a straight body from head to heels, lie on your forearms and toes.
- Keep your hips from rising or falling by using your core.
- For each set, hold for 30 to 60 seconds.
- As your strength increases, gradually extend the duration.
Why it works: Planks help your body move more effectively and maintain a greater metabolism over time by strengthening your core and enhancing stability and endurance.
Cycling crunches
Bicycle crunches are the best exercise for toning the upper and lower abdomen. Bicycle crunches are a great way to work your obliques, or side muscles, as well as your upper and lower abdominal muscles. Additionally, this circular movement raises heart rate and gives your core workout an aerobic component.
How to accomplish it:
- Place your hands behind your head while lying on your back.
- Raise the pedal legs and shoulders into the air.
- Bring your elbow in the direction of the opposing knee as you twist to each side.
- Why it functions It chisels and develops core muscles while burning calories.
Leg lifts
Leg lifts are the most effective way to reduce lower abdominal fat. Leg raises are an individual exercise that focuses on the typical lower abdominal muscles that many people try to flatten around the stomach. When performed carefully, this exercise will encourage improved definition and strengthen the lower core as part of a larger regimen.
How to accomplish it:
- With your legs straight, lie on your back.
- Lift your legs to a 90-degree angle, then slowly bring them down so they don’t touch the ground.
- Perform 12 repetitions in 3 sets.
Why it works: This helps to create a more defined abdomen and really targets the lower abs.
HIIT, or high-intensity interval training
Consider HIIT as a type of full-body training regimen that alternates brief bursts of intensive exercise with rest intervals for an intense calorie burn. This method helps your body burn more fat, including around your waist, long after your workout is over. It also keeps your metabolic rate elevated. Burpees, jumping jacks, high knees, and mountain climbers are a few examples of exercises.
An example of an HIIT routine
- High knees for 30 seconds
- 30 seconds of relaxation
- Burpees for thirty seconds
- 30-second break
- Repeat three to four times.
Why it functions In shorter amounts of time, it increases fat oxidation and increases calorie expenditure.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
