12 exercises to lose belly fat fast at home
One of the most debated questions in the fitness industry is « can we
reduce fat in a specific way in a certain area of the body? » The
scientific consensus is that it is simply not possible. The body cannot
lose body fat in one area but not the other.
So how can we lose belly fat fast?
The obvious or most common answer is to do a lot of crunches and squats .
But we’re going to go even further and recommend our 12 favorite exercises
to get your whole body fit and lose fat fast from the comfort of your own
home.
These exercises help us appear slimmer in the midsection as the abdominal
muscles fill out and draw water into the muscle, making our abs appear
larger and our waists appear slimmer.
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The human body is extremely intelligent – much more intelligent than we
can understand. What I have observed over the last 15 years in the fitness
world is that the body adapts very quickly. It always seeks to make our
daily tasks more efficient or easier (by creating the path of least
resistance). This is an evolutionary built-in survival mechanism to
conserve energy.
This leads us to wonder what exercises we can do to force the body to
make these adaptations and make sure that one of the adaptations is to
lose fat quickly.
This answer is the reason why so many people go to the gym and don’t lose
belly fat. If you go to the gym and do the standard bench press, bicep
curls, and some squats, losing belly fat doesn’t make you more efficient
at doing these exercises. So a strong man is usually moderately
overweight, but a sprinter is super skinny.
If the body doesn’t need to adapt, it just won’t. Therefore, we can go to
the gym for weeks and do the wrong exercises, but not lose the fat, and we
lose all motivation very quickly. The exercises that will create the
fastest adaptation, and therefore the fastest drop in belly fat, are the
ones that require movement of the entire body.
Take the average yoga or Pilates instructor. They typically have smaller,
tighter waists, and yet it could be argued that a yoga class burns fewer
calories and is much less intense than a spin class or gym session. But
since these forms of movement require moving the whole body, they seem to
be the fastest to transform our figure! It is very difficult for the body
to make turns and move all the weight of the body if we have excess fat.
Therefore, these types of movements are the ones that will return the time
invested the fastest.
So we’ve chosen a combination of full body exercises and ab exercises
that you can do at home that can help you lose the most weight in the
shortest amount of time. Here are 12 exercises to lose belly fat
fast.
1. Bicycle Crunches
Lie on an exercise mat, facing up.
She places her arms with her hands behind her ears or head.
You should alternately bend your legs, bringing them closer to your
abdomen. Synchronizing the movement of the legs with that of the arms.
Bringing the elbow of one hand to the knee of the opposite leg. And vice
versa.
Try to do between 10 and 15 repetitions with each leg.
2. Burpees
Stand with your feet hip-width apart and your arms at your sides.
Lower into a squat position with your hands flat on the ground in front
of you.
Push your legs back to the push-up position and lower your chest to the
floor.
Return to position two, pushing both feet forward to return to a
squat.
Jump up and raise both hands above your head.
Do 10 repetitions.
3. Mountain climber
For this exercise, you have to get into a high plank position.
Continue to bring your left knee to your chest, then bring it back to the
starting position and then do the same thing but with your right knee to
your chest, replicating the look of a climbing motion.
Count up to 30 movements between the two legs.
4. Reverse lunge with kick
Start in a standing position, step back into a reverse lunge, then bring
that same foot forward into a front kick.
It is important to lean back slightly as you kick forward. This will help
activate your core and increase your range of motion.
Focus on repeating this exercise with one leg for 10-15 repetitions, and
then repeat with the other leg.
5. Lumberjack or Dumbbell Cut
You will need some dumbbells.
Stand with your feet hip-width apart with your weight on your left
leg.
First, start by holding the dumbbell in both hands next to your left
shoulder, then rotate to cut toward your right hip.
Next, let your feet and knees pivot with the twist and lift the weight
back toward your left shoulder and repeat for 20 reps.
Do 20 reps on each side.
6. Boat Crunches
Inhale deeply as you lift your chest up and lift your legs off the
ground. Keep your gaze forward to help align your body.
The arms should be parallel to the ground. Legs raised and trunk slightly
back.
Hold this pose as you inhale and exhale 10 times.
Repeat this pose 5 times with 15 seconds of rest in between.
7. Crab ride
Sit on the floor and then raise yourself up on the palms of your hands
and the soles of your feet.
Move your feet and hands forward for a few steps. Do 12
repetitions.
8. Knee to elbow plank
First, the starting position is a traditional plank position with your
forearms on the ground and your body perfectly straight.
Then bring your left knee to your left elbow, and then return to plank
position. Next, repeat by bringing your right knee to your right
elbow.
Do 15 reps.
9. Glute Bridge
Lie on your back with your knees bent and your feet flat on the
floor.
Lift your hips off the ground so your body forms a straight line from
your shoulders to your knees.
Pause when you’re in that position, then slowly lower your body back to
the ground.
Do 2 sets of 12 seconds.
10. Grasshopper
Start in a push-up position with your hips centered and your hands placed
under your shoulders.
He takes the left foot diagonally to the right hand and then alternates
taking the right foot to the left hand. This is a repeat.
Make sure to keep your glutes and obliques engaged as you do this.
You must repeat it between 15 and 25 times.
11. Raise knee to elbow
Keeping your torso straight and legs apart, lift one knee toward your
opposite elbow.
Then return to the starting position and movement with the opposite leg
and arm.
You have to do 15 reps on each side.
12. Sumo Squat
Stand with your feet slightly wider than hip-width apart and turn your
feet out.
Keeping your hands together in front of your chest, push your hips down
and back into a squat.
The weight should be on the heels and the toes should be able to move
freely. Make sure to keep your chest up and your back straight.
Return to standing position and repeat.
Do 10 repetitions.
Final thoughts
Of course, abs are built in the kitchen, and we need to create a caloric
deficit to lose weight around the belly fast. But by combining these
full-body moves with ab exercises, we’re creating the perfect recipe for
great abs.
In addition, these great exercises to lose belly fat force the body to
adapt and release fat so that we can move more efficiently. If you want to
accelerate adaptation – and therefore rapid loss – remember to track each
exercise and make sure to progressively increase the load to force
change.
