21 Simple Exercises To Lose Belly Fat In A Month

Want to know which exercises to lose belly fat? This guide provides 21 simple exercises for lose belly fat which will help you achieve your goals quickly and effectively!

It is difficult to get rid of the stubborn fat in your abdomen. In order to get rid of abdominal fat, you have to do particular exercises for belly fat.

The AARP advises that those with abdominal obesity are at increased risk for heart disease, diabetes, stroke, and some cancers(1). Exercise and lifestyle changes may help reduce abdominal fat.

This article will teach you how to successfully reduce and control abdominal fat so that you may improve your health. Have a look. 

TIP: Pin this article to your Wellness board on Pinterest so you can always come back to it when you need to!

Exercises To Lose Belly Fat

The 21 at home exercises to lose belly fat

People gain abdominal fat for a number of reasons, including poor nutrition, inactivity, and stress.

Improving one’s nutrition, increasing one’s level of physical activity, and altering one’s way of life are the best ways to lose belly fat. Here are the 21 at home exercises to lose belly fat.

1. Jumping Jacks: Duration 30s 

You should start with your feet together and your arms by your sides, then jump up with your feet apart and hands above. 

Return to the starting position, then do the next rep.

This exercise is a full-body workout that targets all of the major muscle groups. 

2. High Stepping: Duration 30s 

Run in place, raising your knees as high as you can with each step. 

Maintain an upright posture during this workout. 

3. Mountain Climber: Repeat ×24 

Starting in a push-up position while keeping your left leg straight, bend your right knee toward your chest and quickly swap from one leg to the other. 

Several muscular groups are strengthened by this workout. 

4. Reverse Crunches: Repeat ×18 

Lie on your back with your hands behind your head and your legs bent at a 90-degree angle. 

After lifting your upper body and thighs, stretch out. Repeat this workout. 

5. Leg Raises: Repeat ×16

Leg raises exercise to reduce belly fat. Position yourself in a backward lying position and place your hands under your hips for support. 

Then, raise your legs until a right angle is formed with the floor. Return your legs to the starting position and repeat the exercise. 

6. Heel Touch: Repeat ×20 

Lie on the ground with your knees bent and your arms by your sides. 

Lift your upper body slightly off the floor, or alternatively, reach your heels with your hands. 

7. Reclined Oblique Twist: Repeat ×16

Lay on your back with your legs stretched out and your elbows right under your shoulders. 

Raise your left leg at a 45-degree angle while you extend your right arm to the left side. 

Then return slowly to your initial position. Repeat a number of times, and then swap sides. 

8. Heels To The Heavens: Repeat ×12 

Lay flat on your back with your hands at your sides and your legs extended toward the sky. 

Raise your hips off the floor in a straight line, then return to the starting position. Repeat the workout. 

9. Plank: Duration 30s 

Lie down on the floor so that both your forearms and your toes are touching the ground.

Maintain a straight body and keep this posture for as long as possible. 

This exercise improves abdominal, back, and shoulder strength. 

10. Skipping Without Rope: Duration 30s 

Place your arms at your sides and imagine holding the handles of a jump rope in each hand. 

Jump and land on your feet while simultaneously twisting your wrists as if you were spinning a rope.

11. Cobra Stretch: Duration 30s

Place your hands behind your shoulders and bend your elbows while lying on your stomach. 

Then, lift your chest as far as possible off the ground. Maintain this posture for a minute. 

12. Lying Twist Stretch Left and right: Duration 30s on each side

Lay down on your back with your arms at your sides and your legs outstretched. Raise your knees and twist your legs left. Hold this position. 

Lay down on your back with your arms at your sides and your legs outstretched. Raise the knees and twist the legs to the right. Hold this position. 

13. Butt Bridge: Repeat ×12 

You should be lying on your back with your knees bent and your feet on the ground.

Put your arms flat at your sides. Then raise your butt up and down. 

14. Flutter Kicks: Duration 15s 

Flutter kicks workout for fat belly. Lay flat on your back with your arms at your sides. 

Raise your legs and retain as much straightness as possible. 

Then quickly elevate your right leg while lowering your left leg. Switch legs and repeat. 

15. Russian Twist: Repeat ×12

While seated on the floor, bend your knees, elevate your feet slightly, and tilt your back backwards. 

Then, while holding your hands together, twist your body from side to side. 

16. Standing Bicycle Crunches: Repeat × 12

Stand with your feet shoulder-width apart. Bring the opposing knee to the opposite elbow.

Get back to the starting position and repeat on the other side. 

17. Cross Knee Plank: Repeat ×28 

Cross knee plank exercise to reduce belly fat. Start in the plank posture.

Draw one knee and the opposite elbow together until they touch, then bring them back. Repeat on the other side. 

18. X Man Crunch: Repeat ×18 

Lay on your back with your hands at your sides and your legs apart. 

Raise your legs and arms off the ground.

Then, lift your upper body and squeeze your arms and legs toward your abs. 

Repeat the exercise while lowering your arms and legs without touching the floor. 

19. Side Crunches Left and right: Repeat x 16 on each side

Lay on your right side with your right foot behind your left. Put your right hand on the muscles on the left side of your oblique and your left hand behind your head. Raise the right shoulder off the ground. Repeat the workout. 

Lie on your left side, with your left foot behind your right. Place your right hand behind your head and your left hand on your right oblique muscle. Raise your left shoulder off the ground. Repeat the workout. 

20. V-Hold: Duration 30s 

Sit on the floor, lift your legs up 45 degrees, and lean your upper body back 45 degrees.

Stretch your arms forward. Hold this position. 

21. Cross Arm Crunches: Repeat ×16 

Cross arm crunches workout for fat belly. Lay on your back with your feet flat on the floor and your knees bent.

Cross your arms over your chest. Then, raise your head and shoulders to an angle of 30 degrees with the ground. 

It mainly targets the rectus abdominis and oblique muscles.


Lifestyle Tips for Belly Fat Loss

Even though it can be hard to lose fat in this area, there are a few things you can do to get rid of extra belly fat. 

Here are 10 scientifically proven lifestyle tips for belly fat loss that work. These lifestyle tips are the best ways to lose belly fat.

1. Don’t drink a lot of alcohol. 

Drinking too much alcohol has been linked to having more belly fat. If you want to lose weight, you might want to drink less alcohol or stop drinking altogether (3)(4)

2. Avoid sugary and sugar-sweetened drinks. 

Too much sugar in the diet may be the main cause of extra fat in the liver and abdomen. This is especially true of drinks with a lot of sugar, like soft drinks(2)

3. Eat more protein 

Eating a lot of protein can speed up your metabolism and make you feel less hungry, which makes it a great way to lose weight. There is some evidence that protein may be linked to less belly fat (5)(6)

4. Think about a low-carb diet. 

Studies show that cutting back on carbs may be a good way to get rid of belly fat. Talk to your doctor before starting a very low-carb diet (7)(8)

5. Eat foods with lots of fiber.

There is some evidence that eating foods with soluble fiber can lead to less visceral fat. Getting rid of too much visceral fat may improve metabolic health and lower the risk of some diseases (9)

6. Reduce your stress levels 

Stress might make you put on weight around your waist. If you want to lose weight, you should try to reduce your stress as much as possible (10)(11)

7. Get a lot of good sleep

People who don’t get enough sleep are more likely to gain weight. If you want to lose weight and improve your health, one of your main goals should be to get enough good sleep(12)

8. Drink green tea 

Green tea may help you lose weight if you drink it regularly, but it probably won’t work as well on its own. It’s best to combine it with exercise(13)

9. Eat Well 

Getting rid of belly fat is 80% about what you eat. Eat a healthy, well-balanced diet with enough macronutrients and micronutrients. The most important thing is to avoid takeout and fast food. Eat meals that you’ve made at home(14)

10. Drink Water

Always have a water bottle with you, and make sure you sip water all day long(15).


Infographic: Foods To Be Eaten To Burn Belly Fat

One of the best ways to lose belly fat is by including healthy foods in your diet.

Here are some belly fat-burning foods in the below chart. Add these foods to your diet to reduce your abdominal fat.

Exercises To Lose Belly Fat

Final Thoughts

An unhealthy lifestyle and poor diet habits might contribute to the development of abdominal fat.

Regular exercise may make it easier to observe improvements in other places of the body, but it may appear more challenging to reduce the amount of fat in the abdominal region.

The combination of these factors, together with good eating habits and an active lifestyle, has the potential to bring about significant changes over time.

Until next time,

Mubeen.

Also read:

1. 30 Simple Exercises To Increase Height.

2. How To Lose Armpit Fat In 30 Days?

Your Turn: So those are our top picks of exercises for belly fat. If you have any further recommendations, or questions or which one of these exercises for belly fat is your favorite, and which do you want to try first? Please leave your thoughts in the comments section below!


Frequently Asked Questions (at home exercises to lose belly fat)

1. which exercises to lose belly fat in 1 week?

Although there are no exercises to lose belly fat in 1 week, there is a possibility that you may make a difference by following the proper exercise and diet, as well as avoiding meals that cause gas and drinks that include carbonation or caffeine.

2. Which Foods Help You Get a Flat Stomach?

Any food that is low in calories and has a low amount of trans fats may be considered a food for decreasing belly fat.

Keep in mind that fats are essential for the body and that foods that are rich in healthy fats are really helpful for maintaining a healthy physique. You may consume anything you normally would, but you need to watch the portions.

Healthy eating doesn’t mean giving up things; it means paying more attention to what you eat.

3. If you want to maintain a flat stomach, what five foods should you never eat?

You should never consume anything that contains trans fat, such as chips, fritters, samosas, or anything that is deep-fried.

In addition, foods that have been processed or canned contain preservatives and are very hazardous for both the digestive system and the cardiovascular system.

Avoiding things like soda and chocolate, which both contain excessive amounts of sugar and salt, is also recommended.

4. What Should I Drink to Get Rid of My Belly Bloat?

Green tea, water with apple cider vinegar, water with cucumbers infused, warm lemon water with ginger and honey, cinnamon drink, and mint juice are some of the most popular beverages that assist in weight reduction.

5. What is the most important thing I need to do to get rid of my tummy fat?

You need to start moving around more! Get up from your seat and walk around more often. Find different techniques to get yourself active.

You should get up and go for a brief walk at least once per hour, even if it’s only around the house, so set a timer on your phone to remind you to do so. Even moderate activity, such as brisk walking, might be helpful.

6. How can I lose my tummy fast?

If you do the above-mentioned exercises for belly fat and change your eating habits, you will lose belly fat faster.

7. which exercises to lose belly fat?

Exercise is certainly one of the most important factors in the reduction of abdominal fat. We have already provided you with a list of the 21 most effective exercises for burning fat in the abdominal region. If you do these exercises every day for fifteen minutes, they will help you reach your goals.

8. How can I lose belly fat in a week?

Instead of focusing on short-term goals, the experts advise setting long-term goals. It is feasible to reduce the amount of belly fat in a week, but the results of doing so will not last very long. Because of this, it is not recommended.

Reference:
  1. https://www.aarp.org/health/healthy-living
  2. https://pubmed.ncbi.nlm.nih.gov/30673177/
  3. https://pubmed.ncbi.nlm.nih.gov/17885722/
  4. https://pubmed.ncbi.nlm.nih.gov/12888654/
  5. https://pubmed.ncbi.nlm.nih.gov/22284338/
  6. https://pubmed.ncbi.nlm.nih.gov/15466943/
  7. https://pubmed.ncbi.nlm.nih.gov/22826636/
  8. https://pubmed.ncbi.nlm.nih.gov/25477716/
  9. https://pubmed.ncbi.nlm.nih.gov/10721886/
  10. https://pubmed.ncbi.nlm.nih.gov/15044359/
  11. https://pubmed.ncbi.nlm.nih.gov/18984030/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles
  13. https://pubmed.ncbi.nlm.nih.gov/19074207/
  14. https://www.ncbi.nlm.nih.gov/books
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/

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2 Responses

  1. As I am also more conscious about health and wellness. I have read your complete article, and have gone through each and every exercises you embed in this article. Really got lot of information about exercises. I feel like we all have to take proper precautionary measures to avoid unhealthy lifestyle leading to physical ailments.

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