Top 11 Core Exercises to Reduce Belly Fat | Tips + Diet Plan

cut your belly fat

Belly is the one of the major area where fat can easily accumulates and later it become tough to get rid of those stubborn fat. Not exercising and overindulging fatty foods resulted to accumulation of those belly fat.

Therefore, it is important to include exercising in your fitness regime to shed away excess fat that settles down in your stomach, mostly in lower abdomen.

Howsoever, weight loss is obviously a popular and major concern and mostly for reducing belly fat effectively among all of us because losing belly fat is not an easy task.

Every day we come across several weight loss supplements and machines that claims to burn stubborn belly fat.  But, these things aren’t really working alone. As it necessary to perform basic exercises with a proper diet plan to shed those fat off from your tummy.

Exercising and dieting go by hand in hand. Thus, if you think through dieting only, you can burn belly fat.

Then you are wrong!

And if you really want to burn tummy fat then you need to perform an hour of exercise daily.

So, in this blog we are going to provide you top 11 core exercise to burn your unwanted belly fat. Here you will get easy and quick to do exercise with firm diet plan.

However, you have to practice these exercises daily with proper diet plan. And if you will follow them seriously then you will see the desired results faster.

Thus, we will surely help you to look fit and slim, so that you can wear your favorite dress or any outfit.

Are you ready for it? Then here it go!

In a meanwhile we will present the top 11 core exercises to reduce belly fat but before that do you know the actual causes of belly fat.

So, let’s have a quick look.

 

Main reasons for causing more belly fat

While belly fat depends upon several aspects of lifestyle but here is the list of some factors that are responsible for your paunch.

  • Mental stress
  • Physical Inactivity
  • Feeble metabolism
  • Incorrect Posture
  • Poorly Managed diet

However, belly fat can due to either one or more of the aforementioned factors. So, if you want to lose your belly fat then perform the exercises regularly that we are now going to discuss.

Here, we have compiled a list of top 11 core exercises that will burn your belly fat faster than your thought.

Top 11 Belly Fat Burning Exercises

  1. Crunches
  2. Twist Crunches
  3. Side Crunches
  4. Reverse Crunches
  5. Vertical leg Crunch
  6. Bicycle Crunch
  7. Lunge Twist
  8. Rolling Plank Exercise
  9. The stomach Vacuum
  10. Captain’s chair
  11. Bending side to side

#1. Crunches

This is one of the best exercise to burn belly fat faster. This is an easy and effective option to strengthen your abdominal muscles. It is a popular abdominal exercises that primarily works on to rectus abdominal muscles and work on the obliques as well.

Best abs exercises: Abdominal Crunch

Steps to do it:

  • Lie down straight on the ground with bended knees and feet.
  • Then, lift your legs above the floor by making 90 degree angle.
  • Lift your hands and put them behind your head.
  • Or, keep your hands crossed over your chest.
  • Inhale deeply while lifting your upper torso off the floor, then exhale.
  • Again inhale when you get back down, exhale when you come up.
  • Do this for at least 10 times (For beginner).
  • Repeat another 2 to 3 sets.

#2. Twist Crunches

Twist crunches is a variation to the regular crunches to amplify the advantages of the basic crunches. It helps in getting much more effective results of belly exercise. Twist crunches is a versatile exercises to make your fat burning goal easier and even more challenging.

Twist Crunches

Steps to do it:

  • Lie down straight on the ground with bended knees and feet.
  • Then, lift your legs above the floor by making 90 degree angle.
  • Lift your hands and put them behind your head.
  • After that, lift your upper torso off the floor.
  • Now, lift your right shoulder towards left (keeping left torso on the ground).
  • Similarly, lift the left shoulder towards right (keeping right torso on the ground).
  • Repeat it 10 times.

#3. Side Crunches

Side Crunches works on both internal and external oblique muscles. It also works on the transverse abdominus. Side to side crunches helps to burn more calories, improve your balance and builds core strength.

side bend

Steps to do it:

  • Follow the first four steps of twist crunches.
  • In side crunches, tilt your legs to the same side with your shoulders.
  • Repeat the above steps simultaneously for both sides.
  • Side crunches works on the both sides muscles.

#4. Reverse Crunches

Now, it’s time to perform reverse crunches. This is a good exercise to burn your unwanted belly fat. Reverse crunches is a core belly exercise that mostly target the lower abdomen muscles. It is the best exercise when done right way otherwise it would be completely waste of time.

reverse-crunch

Steps to do it:

  • Above 4 steps of reverse crunch is same as twist crunches.
  • So first of all, repeat those steps.
  • After that, tilt your legs behind your shoulders.
  • Perform it for each leg one by one.
  • Side crunches mainly focused on your side muscles.

#5. Vertical leg Crunch

Vertical leg crunch is the best exercise for proper muscular growth within the obliques and also in the rectus abdominis. It is low impact exercise but the powerful way to strengthen your abdominal muscles. This crunch exercise works on the middle and side abdominal muscles as well.

Vertical leg crunch

Steps to do it:

  • First of all, lie down straight on the ground.
  • Then, extend your legs upwards (towards the roof) and knee crossed over another.
  • Now, you have positioned your body perfectly.
  • So, breathe in while lifting your upper body above the ground towards the pelvis.
  • And breathe out while bringing it down.
  • Repeat the above process simultaneously.
  • Perform up to 10 to 15 reps and at least three sets.

#6. Bicycle Crunch

Bicycle crunch is an outstanding exercise for toning your thighs and building up abdominal strength. It is an easy to perform and once you will get the desired fat burning results that mean you are doing it in right way.

Bicycle Crunch

Steps to do it:

  • Lie down straight on the ground.
  • Keep your hands either behind your head or by your sides as you do it in crunches.
  • Lift your legs off the floor and bend them at knees.
  • Then, bring your left knee close to the chest (keeping your right leg away).
  • Now, take the left leg away and bring your right leg close to chest.
  • Keep doing this just like you are paddling a bicycle.

#7. Lunge Twist

Lunge twist exercise is a best exercise that mostly target the glutes and quads to improve lower body balance and core strength. This exercise works on the entire body but mostly on your abs. This exercise improve muscle synergy and to make ab training more exotic.

Reverse Lunge With Twist

Steps to do it:

  • First of all, stand on your feet width apart.
  • Then slightly bent your knees.
  • After that lift your hands in front of you, keeping them parallel to the floor.
  • Take a large step forward with your left leg.
  • Sit down in a chair position by making 90 degree angle with the ground.
  • Your right leg must be positioned backwards, supported by your toes.
  • The spine must be kept straight. Do not bend spine forward.
  • Twist your torso to the left then to the right.
  • Repeat this for 15 times.

#8. Rolling Plank Exercise

Rolling Plank is a stability exercise to improve endurance and strength throughout your body by emphasizing more on the obliques.  This exercise also helps to increase strength in the shoulders and lower back. Moreover, it train the muscles around your hip, abdomen and lower back.

3-simple-exercises-to-do-at-home-and-losing-belly

Steps to do it:

  • Make a position on the ground with your elbows and knees resting on the floor.
  • Keep your neck straight with your spine and look forward.
  • Lift the knees up to support your legs with the toes.
  • After contracting your knees, keep breathing normally.
  • Now as you have made plank pose, stay in this position for 30 seconds.

Afterward, start moving to and fro for another 30 seconds.

  • Lie down on the ground sideways.
  • Support yourself on your left elbow and left leg.
  • Your elbow should be at 90 degree to the shoulder.
  • And your right leg should be above the left leg (keeping them together).
  • Now, keep your knees straight.
  • Your hips shouldn’t touch the ground.
  • Hold this posture for next 30 seconds and once you become comfortable you can hold it for 1 or 2 minutes.
  • Repeat it for other side too.

#9. The stomach Vacuum

The Stomach Vacuum exercise is low impact exercise but have greater emphasis on breathing despite of increasing your heart rate. This is perform to highly target your transverse abdominal which is known as deep-seated abdominal muscle.

The Stomach Vacuum

Steps to do it:

  • Lie down on the floor on all fours, supporting your body with your knees and hands.
  • Inhale deeply while losing your abdomen.
  • And exhale by tightening your abdomen muscles.
  • Hold this posture for at least 15 to 30 seconds.
  • Repeat the process.

#10. Captain’s chair

Captain’s chair is a great abdominal exercise to increase the functionality of your lower abs. However, as long you perform it excellently with a proper form. Then stand up on the chair, grips hand holds and push your hand back opposed to back pad in order to stabilize your upper body.

Exercises To Reduce Belly Fat - Captain's Chair

Steps to do it:

  • Sit upon the chair by making your spine straight and shoulders relaxed.
  • Keep your both hands alongside with your palms by the side of hips (facing downward).
  • Breathe in deeply.
  • And once your breathe out, brought your both legs upwards.
  • In such a manner, your knees come close to your chest and hold the pose for 5 seconds.
  • Do not bend forward when you arch your back.
  • At last, bring down your legs slowly to original position and further repeat it.

#11. Bending side to side

This is another effective exercise for reducing your stubborn belly fat faster. The bending side to side exercise is a basic standing position to stretch your obliques and spine. While it also promotes good body posture.

Bending Side To Side

Steps to do it:

  • Stand straight with your feet together.
  • Keep your both hands to the sides.
  • Keep your legs grounded and bend your body towards right as much possible.
  • Be in the same pose, till you feel strain on left waist.
  • After that, ensure your right hands is on the right hip.
  • Then raised the left hand upwards.
  • Stay in the same position for 15 seconds.
  • Now, get bend toward left and retain in the same position for at least 15 seconds.

Beside this exercise you can also perform some cardio exercise to burn your belly fat.  As cardio is also an effective ways to burn unwanted calories and to shed undesired flab from your body as well. Therefore, cardio exercise are intensive helpful in losing tummy fat. Moreover, doing cardio regularly would offers several health benefits such as increasing your lung capacity, reducing mental stress, feeling of overall well-being and better sleep.

Cardio exercises includes

  • Walking
  • Jogging
  • Running
  • Swimming
  • Cycling

Thus in order to burn your stubborn belly fat naturally at home, we have brought 7 amazing tips that should be added in your weight loss goal.

7 Tips to be considered to lose Belly fat

  1. Lead an active lifestyle
  2. Hitting the gym
  3. Improve your diet
  4. Sleep like a baby
  5. Destress yourself
  6. Perform physical activities at home
  7. Get Motivated

Along with exercise, you should maintain a proper diet by eliminating calories based foods from your diet plan.

Here are the 5 Foods to burn belly fat

  • Oats and barley
  • Nuts
  • Fish rich in Omega 3
  • Green tea
  • Dairy milk products such as low fat milk, yogurt and Swiss cheese

Final Verdict

Now, as you know through exercising and dieting you can lose unwanted belly fat. Therefore, do all the aforementioned exercise regularly to shed off the excessive calories from your body. And if you really want to make changes in your figure then today is the best time to start.

Therefore, set your desire weight loss goal and start it now by performing the above exercises and dieting as well. However, don’t expect to get results overnight and don’t burden yourself for faster results.

Just follow the methodologies carefully and your stubborn belly fat begin to fade way in few days. So, perform all those rigorous and core exercises every day for minimum 30 minutes.

More Tips: 

How do I Lose Weight without Doing Exercise? 5 EASY Tips!

Health Tuneup
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