Best Exercises to Lose Belly Fat at Home in 15 Days

Best Exercises to Lose Belly Fat at Home in 15 Days

Best Exercises to Lose Belly Fat at Home

Losing belly fat is most desired thing by most people who want to lose weight. Research shows that excess belly fat in very unhealthy. Above all, it is causes diseases like stroke, heart problems, cancer and diabetes(1).  Also fat tummy is a headache for everyone, you can’t wear good fitting cloths. So losing belly fat is best way to improve your health. Si we have compiled the list of best Exercises to Lose Belly Fat.

best exercises to lose belly fat at home

Losing belly fat requires workout in gym for hours! No, its totally a myth. Don’t worry, you can lose belly fat with simple exercises at home. Never focus only on exercises specific for belly. Instead do exercises which gives whole body workout which burns fat from all over body.

Expert trainers and nutrition experts advice to include variety of workouts like cardio, strength, and core work will ultimately help you reduce body as well as belly fat. You also need to find which type of belly fat you are having visceral or subcutaneous (2). Here are list of top 15 exercises to lose belly fat at home without going to gym.

1. Lying Leg Raises

It is one of the best exercise for lower abs, also effects upper abs, hamstrings, and quads. This is one of best Exercises to Lose Belly Fat.

Steps to do:

  1. Lie down on your back with face towards roof. Keep your legs straight and together.
  2. Keep palms flat on ground and close to your hips. Then lift your legs off the ground focusing on lower abdomen.
  3. Lift your legs to 90 degrees towards ceiling. Keep your legs straight.
  4. Slowly lower your down, but don’t touch them to floor. Then hold them for a moment and raise your legs up again.
  5. Do 3 sets of 15 reps.

Avoid this mistake: Don’t bend you legs while raising them towards roof. Also don’t touch legs to floor in between the reps for best results.

Also Read: 15 Best Ways To Lose Belly Fat Without Exercise

 

2. Scissor Kicks

This exercise targets both lower and upper abs in addition to glutes, hamstrings, and quads.

Steps to do:

  1. Lie down on floor on a mat. Also keep you hands under your glutes with palm facing ground.
  2. Engage your core by pressing your lower back into the mat, keep this position throughout.
  3. Lift your head and upper-back off the ground but keep neck relaxed.
  4. Lift your both legs about 10-15 cm above the ground. Also lower one leg toward the floor as you lift the other leg up. This is the start of the “scissoring” motion.
  5. Perform 3 sets for 15 reps. After that, take a break for minute before starting next workout.

 

3. Crunches

Crunches are very specific workout for abs. Above all if you are working for six pack, they can do wonders for you.

Steps to do:

  1. Lie down on floor on your back. In addition put your feet firmly on ground about hip width apart.
  2. Bend your knees and support your head with your hands, you are ready to start.
  3. Exhale and lift your upper torso and try to reach your knees with your head, keep neck relaxed.
  4. Inhale and go back to starting position
  5. Do 2 sets of 15 reps.

 

4. Bicycle Crunches

If you are bored of regular crunches then bicycle crunches are a great way to target the upper and lower abs in one go.

Steps to do:

  1. Lie down on ground with back down, lift your head off the ground. Then put your hands behind your head.
  2. Lift your legs and bring knees towards chest, keep neck relaxed.
  3. Straighten your right leg out to about a 45-degree angle to the ground while moving your upper body to the left, bringing your right elbow towards the left knee. Also make sure your chest is moving and not just your elbows.
  4. Do the same with the other leg.
  5. Do 2 sets of 15 reps.

5. Mountain Climbers (Exercises to Lose Belly Fat)

This is exercise for you full body but have good effects on abs and quads. Its also great for building cardio endurance, core strength. Also this is one of top recommended Exercises to Lose Belly Fat and general body workout.

Steps to do:

  1. Get into plank position and put your weight equally on hands and feet.
  2. keep your hands about shoulder-width apart, back flat, abs engaged, and head in line with body.
  3. Bring up your right knee into your chest as far as possible. Then switch, pulling that knee out and bringing the other knee in.
  4. Inhale and exhale alternatively with each leg position change.
  5. Do 3 sets of 15 reps.

 

6. Sprawls

This exercise is good for abs and upper back. In addition it boosts up metabolism to burn up the body fat. This also works on core and shoulder strength.

Steps to do:

  1. Stand up straight with your feet hip width apart.
  2. Crouch down and place your both palms on the floor. Now jump up with both feet until your knees and hips are both extended and are in line with shoulders.
  3. Keep elbows fully extended and palms directly under the shoulder.
  4. Jump forward with both feet together at same time and stand upright. Then repeat entire sequence.
  5. Do 3 sets of 15 reps.

 

7. Side-to-Side Medicine Ball Slams

This workout is useful for your upper abs, shoulder and arm muscles.

Steps to do:

  1. Stand up straight with your feet wider than the shoulder width apart. Now hold the medicine ball just below your chest level on left side.
  2. On with firm hold on the ball, lift the ball above  your head. Make sure to engage your core.
  3. Bring the ball to right side of body and slam it hard on the ground.
  4. Now pick up the ball by bending your legs. Then repeat it by slamming ball on other side.
  5. Repeat 3 sets of 12 reps.

 

8. Half Seated Reverse Crunch

Its very beneficial for abs, especially lower abs. Also they are best for anyone looking to strengthen their core or carve out a six-pack.

Steps to do:

  1. Sit on a mat with arms on side and keep your feet flat on ground.
  2. Support your body on elbows by keeping elbows flexed to 90 degree. This is the beginning posture.
  3. Lift your legs and thighs and bring your knees towards your face so that your hips lift of the ground. Also remember to exhale wile doing this.
  4. Hold for few seconds, then bring back legs to the ground.
  5. Do 3 sets of 15 reps.

Also Read: 21 Ways to Lose Weight Fast and Burn the Fat

 

9. Sit-ups

This a very beneficial for both lower and upper abs. In addition also strengthens core muscles which improves posture.

Steps to do:

  1. Lie down of your back on a mat.
  2. Bend your knees and place your feet on ground so that lower body is stable. Then place your hands on back of your head.
  3. Curl your body and bring your face towards knees. Remember to breath out as you do this process.
  4. Go back to the initial starting position. Breath in as you go down.
  5. Do 3 sets of 15 reps.

 

10. Russian Twist

This is performed with a ball and requires side to side movements of upper body. In addition this is very effective in getting rid of love handles. This is one of the favorite Exercises to Lose Belly Fat.

Steps to do:

  1. Sit on a mat with feet placed firmly on the ground.
  2. Hold a medicine ball in your hands at the level of your chest.
  3. Lean back so that your spine is at level of 45 degree to the ground.
  4. Then turn your  body to left, move till you feel till you feel squeeze on the left side muscles. After that twist to right side.
  5. Do 3 sets of 12 reps each side.

11. Jackknife Crunch

This is effective on abdominal muscles, thigh muscles and hip flexors.

Steps to do:

  1. Lie down on the ground or a mat. In addition extend your arms over your head, also extend the legs. This is initial position.
  2. Breath out and lift your upper body and legs at same time. Above all keep neck and body in same plane.
  3. Doing so try to touch your feet with hands.
  4. Breath in and lower your body to starting point.
  5. Do 2 sets of 15 reps.

 

12. Lying Alternate Toe Taps

Its a Pilates exercise that primarily targets the abs and also the hip flexors and quads.

Steps to do:

  1. Lie down your back on a mat. In addition keep your arms straight above your head.
  2. Now bend your body and lift your right arm and left leg and try to touch the foot with hand.
  3. Bring your right arm and left leg back down to initial position.
  4. Bend your body again and touch left hand to right foot.
  5. Do 2 sets of 15 reps.

 

13. Cross-body Mountain Climbers

It focus on  strength of abs, hips, chest, shoulders, triceps. In addition it improves stamina of core muscles.

Steps to do:

  1. Get in push-up position, your hands must be below your shoulders. Also keep your head stable.
  2. Now by lifting your right foot bring the right knee close to your the opposite elbow.
  3. Focus on the core and bring leg back to starting position. In other words go to plank position.
  4. Now repeat this on other side. Increase speed slowly as if you are running.
  5. Do 3 sets of 25 reps.

 

14. Burpees

It works on your entire body and helps to lose belly fat. Above all its a combination of jump, squat, plank and push-up.

Steps to do:

  1. Stand straight with your head aligned to heels. After that come down by bending your knees.
  2. Take a high jump and move your arms above your head. Then get into squat position.
  3. Lean forwards by keeping your hands on floor and get into plank position.
  4. Then do a push-up. After that jump your knees to outside of elbows, so that knees track over the toes. After that come to standing position.
  5. Do 2 sets of 15 reps.

 

15. Plank

This is good for upper and lower abs, glutes and shoulders.

Steps to do:

  1. Sit with knees on the ground.
  2. Position yourself on your elbows and toes with face down. Also keep your elbows directly under your shoulders.
  3. Keep your neck relaxed, look down on floor.
  4. Engage your core muscles, hold yourself in this position for 30 seconds.
  5. Hold in this position for 10 seconds. Then slowly increase hold to 45 and 60 seconds.

Also Read: How to lose Weight without exercise in two Months

 

16. Side Plank

This works well on abs, sounders and glutes. This is one of the favorite Exercises to Lose Belly Fat ans build core muscles.

Steps to do:

  1. Start with half-lying position on your right side with hand below the shoulder and feet stacked.
  2. Now keeping your left hand on waist, lift your hips off the ground.
  3. Make sure to keep your back, neck and head in same line.
  4. Hold in this position for 45-60 seconds.
  5. Bring down your body and repeat on other side.

 

Best 7 diet tips to lose belly fat at home along with Exercises to Lose Belly Fat

Loosing belly fat makes you look very smart and help you to have long and healthy life. Having a large belly and big waistline predisposes you to risk of heart disease, diabetes and even cancer. By loosing excess fat on your abdomen you can have a better life and you will sleep better, you can be more active in your life.

Best 7 diet tips to lose belly fat at home along with Exercises to Lose Belly Fat

So along with Exercises to Lose Belly Fat here are few ways to lose excess weight and have active and healthy lifestyle:

  1. Cut carbs out of your diet: Reducing the carbohydrates in your diet can be more effective in reducing your belly then by reducing the fat in your diet. Losing weight and reducing belly fat by cutting carbohydrates from your routine have better effect on your health than you get by reducing the fat from your diet.  Because when you reduce fat from your diet you also lose your muscle (3). 
  2.  Have a healthy eating plan: For reducing belly fat you should have a healthy eating plan instead of reducing or cutting the specific foods from your diet.  Cut off carbohydrates from diet and include lot of fibrous diet. Also include a lot of greens in your diet and protein sources like sprouts
  3. Be more active physically: For reducing the belly fat you need to increase the physical activity in your life. For example you can take stairs instead of the lift and cycle to your workplace instead of going in the car.  When the fat is deposited around the belly it  reduces the amount of insulin in your body so this again leads to more deposition of fat in the body.
  4. Cut of processed foods from your life: Processed food have high amount of calorie and salt in it.  Transfat is also in large amount in the processed food, so by cutting of the process from your life you reduce the calorie intake and move towards your healthy lifestyle goals.
  5. Lift some weights: Weight training increases the muscle mass of a body, this causes increased burning of the calories during your daily routine.  So try to include 25 to 30 minutes of weight training in your daily routine if you want to lose belly fat fast. 
  6. Eat more protein: Including more proteins in your tin can help to reduce your food craving and also increases your metabolism so that body burns more of the calories which leads to reduction in your weight and the burning of belly fat . Try to increase good sources of protein in your diet like try to increase good sources of protein in your diet like legumes, dairy products, fish and meet. 
  7. Consume more fiber rich food: Eating fiber rich food slows down the release of energy from your digestive system. Due to this there is increased feeling of fullness and you are craving for diet or food reduces. The best way to increase the fiber in your diet is to eat more of the green vegetables and legumes.

Also Read: 15 High Fiber Foods for Rapid Weight Loss

Super Foods That Will Help You Lose Belly Fat

So now you know the best exercises and few diet tips if you want to lose belly fat fast and easy. Now let’s discuss fat burning foods you can include in your diet to Boost Your Weight loss and belly fat loss your name.  Choosing a good diet and foods to eat are very important when you are losing fat (4). If you continue to consume a high carb diet and processed foods it will harm your weight loss severely.

Super Foods That Will Help You Lose Belly Fat

Vegetarian and plant based food will help you in a long and big way.  Here are few foods you can include in your diet which will burn the fat fast and will help to reduce the belly fat in easy and permanently 

  1.  Chickpeas:  chickpeas are a very good source of fiber and antioxidants. Chickpeas Boost Your Health in a Very good way and help you to reduce the bloating.  you can take chickpeas in your salad and side dishes.
  2. Pumpkin:  it has a lot of fiber and potassium. It is one of the best options for snacking and cooking purposes.
  3.  Peace:  Green peas have a lot of fiber in a cup of green peas 8 gram of protein and lot of other vitamins and minerals 
  4. Tuna:  when it comes to the protein sources the fish are one of the best sources of protein you can have. They have lot of Omega 3 fatty acids which help you to Keep your heart healthy
  5. Seed:  seeds are packed with a lot of vitamins and minerals. Sunflower and Pumpkin seeds have a lot of zinc which give boost to your immune system. They are also rich in protein which help to curb your hunger thanks.
  6. Oats:  Oats are a very rich source of dietary fiber. They are also good for the bacteria in your digestive system, so they help in reducing the bloating
  7. Nuts: Almonds, peanuts, walnuts and pistachio you are a very rich source of protein fiber and vitamins. They also provide a rich source of   monounsaturated fair which are very good for keeping your hair healthy.
  8. Berries:  Berries are packed with lot of antioxidants And fiber they also have a very less sugar content in them so so it will take you Step Closer to your weight loss target
  9. Eggs:  Eggs are great source of protein and they help a lot in reducing your weight and losing belly fat in a healthy way 
  10. Beans and lentils:  Beans and lentils are the favorite of dietitians who are experts in weight loss. They are filled with vitamins and minerals beans and lentils keep your muscles and nervous system healthy.
How to Build Diet Plan to Lose Belly Fat (Based on Research)
(if you don’t want to do Exercises to Lose Belly Fat)

First let’s discuss the science behind losing the fat on your belly. Most trainers will tell you to do excess aggressive exercises and give you extreme dieting plans to lose belly fat.

How to Build Diet Plan to Lose Belly Fat

According to the dietitians if you eat 500 less calories per day then you will be losing around 0.45 kg of weight every week so in month you will be losing more than 1.8 kg of weight (5). This loss of weight is really incredible. So you can lose a significant amount of weight just by eating less calories without doing any exercise. 

This is not a new fact, everybody knows that if you eat less you will lose weight but today I will show you how to do it correctly and how  to calculate the proper amount of food to eat without damaging your health and lose belly fat fast.

So let’s see how to prepare proper meal or diet plan for losing belly fat:

  1. Get rid of snacks in between the meals: you will only have to eat three meals during the day. If you keep on snacking in between meals you will never achieve the goal of losing belly fat because the calorie count will not be reduced from your daily routine.
  2. Keep check on the amount of diet you eat: Research shows that you should not eat more than your fist size portion during each meal . So this means you can have daily intake of three fist size serving of carbohydrates , two palm size portions of the lean protein and two cups of vegetables and salad. 
  3. You can eat two servings of fruit and two servings of vegetable oil or ghee equivalent  the tip of your thumb , in addition you can also have 200 ml of skimmed or semi-skimmed milk. If you don’t want to have milk then you can have two pots of 125 milligram of yogurt daily. 
  4. You can also eat your routine food if you want to but if your routine food contains high sugar, high fat content and fast foods then you have to avoid it. 

So the study conducted with above modifications in diet can lead to reduction of 5 cm of waist size reduction within the six weeks. Also there was better control of blood sugar, blood pressure and cholesterol level of blood. You can see what magical effects it has on your health when you keep control of your diet and on your belly fat and overall weight of your body will be in control.

 

Rahul

I am a doctor, more precisely an orthopedic surgeon. Wondering why a surgeon is writing about fitness & weight loss? Few years back my mom was diagnosed with cancer, until then i thought i knew everything about health & fitness. Then started studying various books and blogs on fitness and realized that there are hundreds & thousands of things i was not aware. Though my mom passed away after her fight with cancer, but my interest in health & fitness continued. I decided to start the blog and share all the information in know for the benefit of others. Lets come together, work and share the knowledge to be healthy & fit.

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