Best home exercises to lose belly
Tired of a bulging belly with fat piled around your waist? Do you want a flatter, sportier stomach? Would you also like to dress the way you want without having to unbutton your tight pants after every meal?
Don’t worry, nothing’s impossible. In this article, we’re going to help you discover a selection of 5 exercises for easy tummy loss.
Men and women alike, we all dream of having a flat, toned and firm stomach. But did you know that the stomach is our body’s second brain?
We’re not the only ones to say so, but scientific research has proven it! [1] which have shown that our belly is home to substances that influence our emotions and choices.
So it’s not easy to play with this organ, which is clearly more intelligent than we think!
Why exercise to lose belly fat?
Belly fat is the hardest to burn. And that’s a fact.
As you’ve no doubt noticed during your many attempts to lose weight, it’s very difficult to melt the layers of fat that accumulate around the abdomen. It’s much more stubborn there than in other areas of the body.
In fact, fat in this area takes longer to be removed. This can quickly demotivate us and cause us to give up on slimming.
According to scientists, this part of our body tends to receive little blood flow. And as you probably know, the less blood circulates, the less fatty acids are mobilized and therefore the less likely fat is to melt away.
So don’t panic! So it’s not your fault if your tummy doesn’t flatten out quickly! In practice, it just takes a little more effort, determination and the practice of certain exercises like these.
First exercise for easy belly loss : Burpees
Also known as the “frog jump”, burpees are regularly included in the workouts of top athletes, soccer teams and even military forces.
It’s a highly effective belly-loss exercise.
Burpees are not only beneficial for athletes, but also help burn belly fat. It boosts your heart rate and stimulates your metabolism.
But first, you have to learn how to do it.
Practising this first belly-loss exercise is easy. Just follow these simple steps:
- Stand with your feet shoulder-width apart.
- Get into a squatting position, with your hands on the ground in front of you.
- Throw your legs back so that your heels, hips and shoulders are in line.
- Try to touch the ground with your chest, while maintaining the plank position. Then jump up and bring your feet to your hands, heels to the ground (squat position).
- Immediately jump into the air as high as you can, hands above your head, while aligning heels, hips and shoulders. Quickly return to the initial position and repeat.
NB: Optimize the jump by pushing off on your toes, and try to contract your glutes and thighs.
2nd exercise: Air squat
The air squat is a very practical and effective belly-loss exercise.
Essential and useful in all sports, the air squat works a maximum number of muscles, including those of the buttocks and thighs.
It’s a complete exercise for an ideal waistline and strengthened muscles. It’s also a quick tummy-loss exercise for both men and women.
The air squat is like the squat, but requires a little more balance than the squat. It’s an ideal exercise for people who are always on the move, as it requires no sports equipment.
How do I do it?
Follow these steps and you’ll easily master one of the best abdominal exercises around.
- Stand with your back straight, aligning your hips and shoulders with your arms straight out in front of you.
- Bend your legs and pull your buttocks back. Try to keep your back straight by stretching your arms and crossing your thumbs in front of you.
- Lower down, pushing your buttocks back and knees out, until your thighs are parallel to the floor. Return to the starting position and repeat.
NB: To keep your balance, tighten your stomach and arch your torso as you descend.
Avoid lowering your head, too, as this can cause pain afterwards!
3rd exercise: Mountain climber
The “Mountain climber” also known as the “climber’s exercise”, is a regular feature of sports training.
It mainly targets the abdominal muscles and triceps. It’s a belly-loss exercise that we strongly recommend.
Performed quickly or slowly, the Mountain Climber stimulates your cardiovascular system, boosts your metabolism and burns a lot of calories.
Considered one of the easiest exercises to lose belly fat, all you have to do is follow these simple steps:
- Start by standing in a pump position, on tiptoe with legs and arms straight. Make sure your head, buttocks, legs and shoulders are aligned.
- Bend one of your legs, bringing your knee towards your torso without touching the floor.
- With an impulsive movement, reverse the position with the other leg and resume the initial movement.
Tip: During the exercise, make sure you don’t lift your buttocks upwards, and don’t look at your hands.
Look slightly forward instead, to avoid neck pain.
4th exercise: Abs gainage
Sheathing is very often practised by people wishing to burn belly fat.
It not only strengthens your abdominal muscles, but also helps prevent painful injuries to the lumbar region.
It’s a well-known sports workout for a flat stomach.
Unlike other tummy-loss exercises, you don’t have to move all over the place!
All you have to do is maintain your balance in a precise position, which will work your muscles and make the exercise effective.
Sheathing is a sport that’s accessible to everyone. It adapts to every body type and every physical ability.
It also protects your spine, limits the damage caused by prolonged sitting, tones your abdominal muscles, makes you more flexible and improves your sporting performance.
In the following, discover 3 forms of stomach-loss exercises based on front tucking that you could do at home every day.
– Front gainage
This is the basic gainage.
Lie face down on the floor, supported by your elbows and the balls of your feet.
Your pelvis and shoulders should be aligned.
If you’re used to physical activity, lift one of your toes off the ground and hold this position for between 30 seconds and 2 minutes.
Then lift the other toe, and repeat.
– Straight-leg gainage
This belly-loss exercise can be difficult at first, but you can quickly master it.
Simply lie with your legs stretched out in front of you.
Try to lift them slightly off the floor, keeping them straight, and tilt your torso backwards.
Your back should not touch the floor.
Hold this position for at least 10 seconds. Breathe and repeat.
– Lateral gainage
In this belly-loss exercise, the focus is on working your oblique abdominals to refine your waistline.
Lie on your side, supporting yourself on one of your forearms and ankles.
For best results, take care to keep your balance (don’t lean forwards or backwards).
Always keep your body aligned and your pelvis off the floor.
Hold this position for at least 20 seconds, then reverse sides.
Last exercise to lose belly fat, the cobra pose (Bhujang asana)
In addition to the feeling of well-being it provides, the cobra posture is one of the best exercises for losing belly fat.
Thanks to its relaxing effects, this exercise helps relieve stress, a major factor in weight gain, bloating and poor digestion.
This posture helps to soften and strengthen the back, abdomen and whole body.
Lie on your stomach, legs straight, hands and toes on the floor. Leaning on your arms, try to tilt your chest and head as far back as possible, keeping your toes on the ground.
Hold for at least 30 seconds.
For best results, this exercise should be repeated 5 times. Remember to breathe deeply and pause for 15 seconds after each repetition.
Do not perform this exercise if you have back injuries, ulcers, hernias or are pregnant.
Conclusion
Don’t forget that not all belly-loss exercises are suitable for everyone.
If you start to feel the slightest pain after one or more exercises, stop immediately and seek specialist advice.
In conclusion, remember that a healthy, balanced, low-fat diet is the key to a great figure.
If you want to lose tummy fat quickly and make these exercises even more effective, opt for sporting activities such as jogging or skipping rope, which are excellent for eliminating cellulite.
Walking at a normal pace for an hour a day can also considerably reduce the level of fat in the abdomen and is a real weight-loss exercise.
Be patient, and give your body time to adapt to your new rhythm and the new changes in activity you’ve just imposed on it.
I’m sure you understand! Stress does nothing to help you slim down – on the contrary, it only slows down the process.
