10 Best Exercises to Lose Belly Fat Quickly
Sick of that stubborn flab around your belly? It is realistic to believe that you can get rid of it? You sure can and it will transform your looks and your health too. In this article, we bring you the top 10 exercises to lose belly fat that really work.
Understanding Belly Fat: The Silent Health Threat
Before we get into the exercises, it’s important to understand why belly fat is so problematic. It’s the visceral fat – fat that wraps around your midsection, engulfing your organs – that gets medical providers riled up. Visceral fat is associated with an increased risk of:
Heart disease
Type 2 diabetes
Certain cancers
Metabolic disorders
By torching that subcutaneous fat with exercise, you’re not just getting a more attractive physique. You’re investing in your long-term health.
The Science Behind Belly Fat Loss
Losing belly fat isn’t just about doing endless crunches. It requires a combination of:
Caloric deficit: Burning more calories than you consume
Hormonal balance: Reducing stress and cortisol levels
Metabolism boost: Increasing muscle mass to burn more fat
Targeted exercises: Engaging the core and surrounding muscles
But before presenting the list of the best exercises to remove belly fat, you should always follow these principles. Here are the best workouts to get rid of your belly fat in 10 steps.
1. High-Intensity Interval Training (HIIT)
HIIT is a powerhouse when it comes to burning fat, especially around the midsection.
How to do it:
Choose an exercise (e.g., sprinting, burpees, or jump rope)
Perform at maximum intensity for 30 seconds
Rest for 10 seconds
Repeat for 10-15 rounds
Benefits:
Boosts metabolism for hours after exercise
Burns more fat in less time
Improves insulin sensitivity
Pro tip:
Target a HIIT session per day, maybe every second day, and then as your fitness improves, increase the speed and time. Start with 2-3 per week.
2. Russian Twists
This exercise targets your obliques and deepest abdominal muscles.
How to do it:
Sit on the floor with knees bent and feet lifted slightly
Lean back at a 45-degree angle
Clasp hands together or hold a weight
Twist your torso from side to side
Benefits:
Engages multiple core muscles simultaneously
Improves rotational strength
Enhances overall core stability
Pro tip:
Stand erect. Then, twist from your waist but leave your arms alone and this will get the best results.
3. Bicycle Crunches
A classic exercise that targets both the upper and lower abs.
How to do it:
Lie on your back with hands behind your head
Lift shoulders off the ground
Bring right elbow to left knee while extending right leg
Alternate sides in a pedaling motion
Benefits:
Works multiple abdominal muscles at once
Improves core coordination
Engages the obliques for a comprehensive workout
Pro tip:
Focus on slow, controlled movements rather than speed for better muscle engagement.
4. Planks
Planks are excellent for building core strength and stability.
How to do it:
Start in a push-up position
Lower onto your forearms
Keep body in a straight line from head to heels
Hold for 30-60 seconds
Benefits:
Strengthens entire core, including deep abdominal muscles
Improves posture
Reduces lower back pain
Pro tip:
Engage your glutes and squeeze your core to maintain proper form throughout the hold.
5. Mountain Climbers
This dynamic exercise combines cardio and core work for maximum fat-burning potential.
How to do it:
Start in a high plank position
Bring right knee towards chest
Quickly switch legs, as if “running” in place
Maintain a fast pace for 30-60 seconds
Benefits:
Elevates heart rate for increased calorie burn
Engages entire core, including lower abs
Improves agility and coordination
Pro tip:
Keep your hips low and stable throughout the movement to maximize core engagement.
6. Burpees
Burpees are a full-body exercise that torch calories and target belly fat.
How to do it:
Start standing, then drop into a squat
Place hands on floor and kick feet back into a plank
Do a push-up
Jump feet back to hands
Leap up with arms raised
Benefits:
Burns significant calories in a short time
Builds full-body strength
Boosts cardiovascular endurance
Pro tip:
For an extra challenge, add a tuck jump at the top of the movement.
7. Kettlebell Swings
This powerful exercise engages your core while providing a full-body workout.
How to do it:
Stand with feet shoulder-width apart, holding a kettlebell
Hinge at hips, swinging kettlebell between legs
Thrust hips forward, swinging kettlebell to chest height
Control the descent and repeat
Benefits:
Builds explosive power in the core and hips
Burns fat through high-intensity movement
Improves posture and back strength
Pro tip:
Drive through your hips – let your arms just swing with the momentum of the kettlebell.
8. Dead Bug
This exercise may look simple, but it’s incredibly effective for targeting deep abdominal muscles.
How to do it:
Lie on your back with arms extended towards ceiling
Lift legs, bending knees at 90 degrees
Lower right arm behind head while extending left leg
Return to start position and alternate sides
Benefits:
Strengthens deep core muscles
Improves stability and balance
Helps alleviate lower back pain
Pro tip:
Keep your lower back pressed firmly against the floor throughout the movement.
9. Turkish Get-Up
This complex movement engages your entire body while providing an intense core workout.
How to do it:
Lie on your back, holding a kettlebell in your right hand above your chest
Roll onto your left side, then push up onto your left elbow
Push up to a seated position, then to a kneeling position
Stand up, keeping the kettlebell overhead
Reverse the movement to return to starting position
Benefits:
Builds full-body strength and stability
Enhances core control through multiple planes of motion
Improves shoulder mobility and strength
Pro tip:
Start with a light weight or no weight to master the form before progressing.
10. Reverse Crunch
This is an excellent firmer-upper for the hardest-to-harden abs.
How to do it:
Lie on your back with legs extended
Place hands by your sides, palms down
Lift legs, bending knees slightly
Use core to lift hips off the ground
Lower back down with control
Benefits:
Targets lower abs effectively
Reduces strain on neck and upper back
Improves core strength and control
Pro tip:
Focus on using your abdominal muscles to lift your hips, not momentum.
Dietary Considerations for Optimal Results
Although these exercises are very effective, you’ll get better and faster results if you pair them with a proper diet. Consider the following:
Increase protein intake to support muscle growth and recovery
Reduce processed foods and sugar to lower inflammation
Stay hydrated to support metabolism and reduce water retention
Incorporate healthy fats like avocados and nuts for hormone balance
Common Mistakes to Avoid
As you embark on your belly fat loss journey, be aware of these pitfalls:
Overtraining: Allow for adequate rest between workouts
Neglecting diet: Exercise alone won’t outrun a poor diet
Focusing solely on ab exercises: Full-body workouts are more effective
Inconsistency: Regular, sustained effort yields the best results
Conclusion: Your Path to a Flatter Stomach
One thing is certain – losing belly fat is not an easy task, but it’s achievable! Having the will and the perseverance is all you need, as well as doing the right exercise … and of course following a healthy diet and lifestyle. These 10 training sessions are the best exercises that can help you lose belly fat – give them a try.
It doesn’t matter how out of shape you are, how old you are, or how long it’s been since you were fit. If you’re ready to change the way you look and feel, to transform your body and your health, it’s as simple a starting point as one or two of these exercises today. Then doing more tomorrow, and keeping on doing more until the day when you’re happily working out in the comprehensive way that perfectly suits you. That’s when you’ll feel great, and that’s when you’ll know that you did the right thing. From the foreword, ‘Raising the Bar’, in the book: Body by Science: A Research Based Program for Strength Training, Body Building and Complete Fitness in 12 Minutes a Week (2003) by John Little and Doug McGuff.
FAQs
Q: How often should I do these exercises?
A: Aim for 3-4 sessions per week, allowing for rest days in between.
Q: How long will it take to see results?
Q: How long before I see results? A: Assuming you follow our instructions and exercise regularly and keep your diet under control, our customers have told us that in 4-8 weeks they start to notice a change.
Q: Can I lose belly fat through diet alone?
B: although diet is very important, if you want to have the best result and the fastest outcome, then you need to exercise as well.
Q: Are these exercises suitable for beginners?
A: Most can be modified for beginners. Start slowly and focus on proper form.
Q: Do I need equipment for these exercises?
A: While some exercises use equipment, many can be performed with body weight alone.
As always, before starting any new exercise program, check with your doctor. This is especially important if you have any ongoing medical issues.
