The abdominal area is often the main problem area for both men and women. If you want to lose weight around the waist and reduce your belly, then first of all you need to improve your diet. Secondly, add training or other physical activity on a regular basis.
We offer you the top 20 exercises for losing belly fat and strengthening the abdominal muscles (without planks, crunches and jumps).
Workout for losing belly fat
Fat in the abdominal area accumulates due to an unbalanced diet, excessive consumption of fast carbohydrates and low physical activity. Also, the abdomen can increase due to hormonal disorders and after childbirth in women. Without a proper balanced diet, it is impossible to get rid of belly fat. But regular exercise will help you achieve your goal and lose belly fat much faster.
We offer you a selection of exercises for losing belly fat, which are aimed at:
- General fat burning through functional exercises and high heart rate throughout the session
- Tone the abdominal muscles by performing exercises with an emphasis on the muscle corset
This workout for losing belly fat includes simple, low-impact exercises to tone the muscles of the whole body, but especially the muscular corset. There will be no planks or crunches here - all exercises are vertical, i.e. pass in a standing position. However, even without these classic exercises, you will perfectly pump up your abs, tighten your stomach, burn calories and reduce your body size.
Training plan for beginner girls:
- Mon: Workout for slender thighs and firm buttocks
- VT: Interval training for body tone and weight loss
- CP: Low Impact Cardio Workout for Weight Loss
- TH: Upper body workout (arms, stomach, back)
- PT: Circuit training to get rid of problem areas
Who is this collection of exercises suitable for?
- For those who want to lose weight and tighten their stomach (and their whole body)
- For those who are just starting to train, since the exercises are very accessible even for beginners
- For those looking for an ab workout without crunches and planks
- For those looking for simple exercise for the morning or evening
- For those looking for a low-impact, low-impact cardio workout
If you perform the suggested exercises at a fast pace, then this workout will be an excellent option for low-impact cardio without jumping. You'll raise your heart rate, burn calories and rev up your metabolism. The faster the pace of exercise, the more effective the workout will be in terms of fat burning.
If you first want to tone your muscles, then perform the exercises slowly and concentrated. Speed in this case is not critical.
What are the benefits of this workout:
- Strengthen your abs and tighten your stomach through exercises that focus on this area of the body.
- Burn calories and boost your metabolism as you perform a variety of multi-joint exercises and keep your heart rate high throughout your workout.
- Tones the muscles of the entire body (including the thighs and buttocks!) through exercises that involve several muscle groups in the upper and lower body.
- Improves posture and strengthens the deep muscles that support the spine.
- Improved endurance and overall fitness.
Of course, losing weight locally is very difficult. You cannot force the body to burn fat in a specific area of the body. But if you eat right, do fat-loss workouts, strengthen your abdominal muscles to tone them, and improve your posture, all of this together will help you improve your figure and get rid of belly fat.
How to do this workout:
- Before training, it is advisable to warm up to prepare the body for the load.
- You can perform this workout for losing belly fat either by timer or by number of repetitions. The number of repetitions is indicated in the description of the exercises, but you can always change the number to suit your capabilities. It is convenient to train by counting repetitions if you do not have a timer at hand. In this case, try not to take long breaks between exercises; on average, the rest should be 10-15 seconds.
- However, to lose belly fat, it is more effective to time your workout, trying to do more repetitions in less time. This approach will allow you to maintain a high pace and burn more calories. For example, you can choose the following exercise intervals: work intensively for 30 seconds / rest for 10 seconds and move on to the next exercise. To set intervals, download applications to your mobile phone, for example, Tabata Timer. You can use a timer on YouTube. Be sure to check out our selection: Top 10 Android apps with timers for training.
- Below are 20 exercises for losing belly fat, which are divided into two rounds of 10 exercises. You can do these rounds on the same day or alternate them on different days as per your preference.
- While doing the exercises, it is very important to tense your abdominal muscles; your stomach should not be relaxed.
- Most of the exercises presented involve the muscles of both the upper and lower body, so this workout is not only for losing weight in the stomach, but for the whole body.
- The faster you perform the exercises and the faster the pace, the more calories you will burn and the more effective your workout will be in terms of fat burning.
- Watch your breathing during training: exhale with effort, inhale with relaxation.
Ready-made timers for training:
- Ready timer 30 seconds work / 30 seconds rest
- Ready timer 30 seconds work / 15 seconds rest
- Ready timer 45 seconds work / 15 seconds rest
Features of standing press training
Most exercises for the abdominal muscles in fitness are performed lying down. In a vertical position, only hanging leg raises are performed. The main advantage of such movements is the elimination of stress on the lower back. However, abdominal exercises from a standing position differ significantly not only in the nature of the execution, but also in the load. It is distributed to all core muscles, evenly developing not only the abdominal area, but also the lower back. This prevents the development of muscle imbalance.
The main benefits of performing abdominal movements while standing:
- Uniform load on all muscles.
- Avoiding increased stress on the lower back (as well as strengthening the lower back).
- The ability to perform abdominal exercises while standing with dumbbells or other equipment for greater efficiency and powerful muscle pumping.
- Working out the deep layers of muscles that are not involved in regular training.
- Ability to train in limited space.
Exercises for losing belly fat (Round 1)
The first round (or first segment) of our workout included the following 10 exercises for losing belly fat and pumping up the abdominal muscles:
- Foot Touch Leg Swings: 15 reps per leg
- Knee-to-chest pull-up with rotation: 15 reps on each leg
- Lumberjack: 15 reps each side
- Standing knee-elbow crunches: 15 reps per leg
- Knee raises with abduction: 15 reps per leg
- Bent-over squat position: 15 reps on each side
- Knee tuck and leg swing to one side: 10 reps on each leg
- Mill: 15 reps each side
- Bent Lunge: 10 reps on each leg
- Bent side leg swings: 15 reps per leg
If you are training on a timer:
- 20 seconds work / 10 seconds rest: total execution time 7.5 minutes
- 30 seconds work / 10 seconds rest: total execution time 10 minutes
- 45 seconds work / 15 seconds rest: total execution time 15 minutes
If you perform by number of repetitions, then the total time to complete one round is ~10 minutes. You can repeat the exercises in two circles.
Leg swings with foot touching
Stand straight, spread your legs slightly wider than your shoulders, spread your arms to the sides, tuck your stomach. As you exhale, lift your right leg straight up just above parallel with the floor. At the same time, twist your body to the right so that you can reach your toes. Hold this position for a second and then repeat the same on the other side.
Perform the exercise at a dynamic pace, engage your abdominal muscles, tensing your abs. Leg swings also help strengthen the muscles of the legs and buttocks, especially the hamstrings.
How much to do: 15 repetitions on each leg.
Pulling the knee to the chest with rotation
This is another great exercise for losing belly fat that simultaneously strengthens your core and raises your heart rate to burn calories.
To perform it, spread your legs wider than your shoulders, your right foot is completely on the floor, your left leg rests on your toes. The body is slightly turned to the right. Raise your arms above your head, palms together. As you exhale, lift your left knee toward your chest. At the same time, turn your body to the left and lower your palms to your knees. Then return to the starting position. Perform the exercise dynamically on one side, engaging your abdominal muscles.
How much to do: 15 repetitions first on one side, then 15 repetitions on the other side.
Woodcutter
Spread your legs wide, raise your hands clasped above your head. Turn your body to the left, stretching as far up and to the side as possible. As you exhale, slowly lower yourself into a partial side lunge, tilting your body and lowering your arms toward the floor. In this exercise, you should not just perform a side lunge, but rotate your body as you straighten your legs.
The lumberjack exercise effectively helps to pump up not only the muscle corset, but also the buttocks and inner thighs. By engaging your upper and lower body muscles, you'll burn more calories and lose belly fat.
How much to do: 15 repetitions first on one side, then 15 repetitions on the other side.
Standing knee-elbow crunches
Stand straight, feet shoulder-width apart, palms crossed behind your head, stomach tucked. As you exhale, lift your bent right leg up. At the same time, twist your body so that the elbow of your left hand touches the knee of your right leg. Hold for a second and return to the starting position. Perform the exercise alternately on both sides.
This version of crunches is a simple, safe and very effective exercise for losing weight in the abdomen.
How much to do: 15 repetitions on each leg.
Knee Raise with Arm Abduction
This exercise will not only help you tighten your stomach, but also work on your balance. By the way, balance exercises perfectly develop the stabilizing abdominal muscles, which are responsible for beautiful posture and a healthy spine.
To perform this exercise, stand straight with your feet shoulder-width apart and your arms extended forward in front of your chest. As you exhale, pull your right knee toward your stomach. At the same time, turn your body to the right, moving your arm back. Try to remain stable without swaying from side to side. Also in this exercise it is very important to turn the body, and not just wave your arms.
How much to do: 15 repetitions on each leg.
Squat Bends
This simple exercise helps to work out the waist and sides, as well as tighten the hips and buttocks due to the static action of sumo. In addition, you will work on developing balance and strengthening the deep abdominal muscles.
To perform the exercise, sit in a deep sumo squat with your hands behind your head. As you exhale, bend to the side, trying to touch your knee with your elbow. Perform the exercise alternately on both sides, feel the work of the oblique abdominal muscles.
How much to do: 15 reps on each side.
Tightening the knee and swinging the leg to one side
This is another exercise based on pulling the knee to the chest. This movement engages all the abdominal muscles and increases your heart rate, making it an excellent exercise for losing belly fat.
To perform it, stand straight, your left leg is moved half a meter back, your right leg is slightly bent at the knee. Extend your arms, slightly bent at the elbow, in front of your chest. This is the starting position. As you exhale, pull your left leg towards your stomach, touching your knee with your palms. As you inhale, return to the starting position. Then, as you exhale, pull your left leg towards you and swing your leg forward, as if you were trying to break the wall in front of you. Perform alternate knee swings and leg swings to one side.
How much to do: 10 repetitions first on one leg, then 10 repetitions on the other leg.
Mill
This is a calm working exercise with an emphasis on the obliques. The mill is also a very beneficial exercise for the back as it stretches the spine and straightens the back.
To perform it, stand straight, legs apart, right foot turned to the side. The left hand is raised up, the right hand is lowered and lies near the hip. As you exhale, bend your straight back to the right, trying to touch your right foot with your hand. The body is almost parallel to the floor, the chest looks forward, the left arm is extended vertically upward. Do not round your back or lean your body forward. As you inhale, return to the starting position. Perform the exercise at a slow pace, controlling your technique.
How much to do: 15 repetitions first on one side, then 15 repetitions on the other side.
Lunge in place with an inclination
Stand straight, take your left leg back a meter. Place your hands on your waist. As you exhale, bend your knees and assume a lunge position. Both thighs form a right angle with the shins, the knee of the front leg does not extend in front of the toe. Pause for a second, making sure you maintain your balance, and lean to the left. Stretch to the side with your right hand, engage the oblique abdominal muscles.
It is very important to maintain stability and balance in this belly fat loss exercise. To do this, tense your abdominal and buttock muscles, shift your weight to the heel of your front foot, and maintain concentration throughout the entire exercise. You can turn your front foot slightly inward - this will make it easier to maintain balance. Do not perform this exercise if you experience knee discomfort during the lunge.
How much to do: 10 repetitions first on one side, then 10 repetitions on the other side.
Swing your leg to the side with a tilt
And another dynamic exercise for losing weight in the abdomen, which will also help strengthen the muscles of the entire body. You will pump up your oblique muscles and get rid of the breeches on your hips.
Stand straight, feet shoulder-width apart, arms raised above your head, palms forward. As you exhale, begin to move your straight right leg to the side until it is parallel to the floor; you can bend it slightly at the knee. At the same time, tilt your body to the right and lower your arms along your body, bending them at the elbow. Try to touch your right elbow to your right knee. Perform the exercise alternately on the right and left sides.
How much to do: 15 repetitions on each leg.
Bends in plie
The exercise affects all muscle groups: back, abdominals, hips, core, shoulders. Include it in your morning exercises to keep your body in good shape.
How to do it:
- Take a plie position: place your feet wide with your toes in different directions and bend your knees at a right angle.
- Straighten your back and place your palms on the back of your head. Extend your elbows.
- Bend to the right, touch your elbow to your knee and return to the starting position.
- Repeat tilting to the left.
Only the abdominal muscles work. Don't lower your arms, don't lean forward, don't move your legs. Do several approaches five times.
Lean over to exhale, return to inhale.
Exercises for losing belly fat (Round 2)
The second round (or second segment) of our workout included 10 more exercises for losing belly fat and pumping up the abdominal muscles:
- Pulling knees to stomach with arm raises: 15 reps on each leg
- Reversible Squat: 15 reps on each side
- Bends to the side: knee-elbow: 15 repetitions on each leg
- Kicks forward and to the side: 10 repetitions on each leg
- Single leg deadlift: 10 reps on each leg
- Knee pull-up for obliques: 20 reps per leg
- Squat Punching: 20 reps per arm
- Side lunge bends: 15 reps on each leg
- Half squats with rotation: 15 reps on each side
- Knee to belly pull-up: 15 reps on each leg
If you are training on a timer:
- 20 seconds work / 10 seconds rest: total execution time 7.5 minutes
- 30 seconds work / 10 seconds rest: total execution time 10 minutes
- 45 seconds work / 15 seconds rest: total execution time 15 minutes
If you perform by number of repetitions, then the total time to complete one round is ~10 minutes. You can repeat the exercises in two circles.
Pulling the knees to the stomach with raising the arms
This exercise can be included not only in your belly fat loss workout, but also in your cardio workout for weight loss or even your pre-workout warm-up.
Stand straight, feet shoulder-width apart, stomach tucked, arms extended vertically upward. As you exhale, begin to raise your knee high to your chest. At the same time, lower your hands, clenching them into a fist, and twist in your body, trying to touch your chest to your thighs. Perform this effective exercise for losing belly fat alternately on one leg and the other.
How much to do: 15 repetitions on each leg.
Squat with a turn
Stand straight with your feet shoulder-width apart. Place your hands with your palms together, lift them up and turn your body to the left so that your gaze is directed to the side. The pelvis does not rotate. This is the starting position. As you exhale, squat until your thighs are parallel to the floor, keeping your arms open and twisting your body in the opposite direction. The left elbow should be near the right knee. As you inhale, return to the starting position.
This exercise not only strengthens the abdominal muscles and helps you lose weight in the stomach, but also tones the muscles of the thighs and buttocks. If you are a beginner, it is not necessary to squat until your thighs are parallel to the floor; perform the exercise at a comfortable amplitude.
How much to do: 15 repetitions first on one side, then 15 repetitions on the other side.
Bends to the side: knee-elbow
Stand straight, feet shoulder-width apart, hands behind your head. As you exhale, move your bent right leg and lift it so that your knee is at the side at chest level. At the same time, tilt your body to the right, trying to touch your elbow to your knee. Return to starting position and repeat on the left side. Perform the exercise dynamically, alternately on both sides.
This simple (at first glance!) exercise perfectly speeds up your heart rate and helps you lose weight in your stomach.
How much to do: 15 repetitions on each leg.
Kicks forward and to the side
This is another great exercise that will help you lose belly fat. Kicking gets your heart rate up, burns calories, and strengthens your abdominal and leg muscles. This exercise will be useful in any cardio workout.
Stand straight, feet shoulder-width apart, arms bent at the elbows. As you exhale, kick your left leg as if you were trying to break the wall in front of you. As you inhale, return to the starting position. Then, as you exhale, kick with your left leg, only now to the left side. Swing forward and sideways on one leg. Please note that you should not swing your legs limply, but put force into each blow. The body does not remain static, but is completely included in the work. Feel your core muscles tense.
How much to do: 10 repetitions on each leg.
Deadlift
This exercise is most often included in the selection of exercises for the buttocks, but not everyone knows that the single-leg deadlift works great on the corset muscles. In addition, it develops balance and pumps the lower body.
To perform it, stand straight, feet shoulder-width apart, arms extended above your head. As you exhale, lift your right leg up and tilt your body forward so that the raised leg, torso and arms form a straight line. The leg can be slightly bent at the knee. Squeeze your core muscles to maintain balance. Also try to keep the foot of your left foot stable, as if you are “gluing” it to the floor.
How much to do: 10 repetitions first on one side, then 10 repetitions on the other side.
Knee Pull for Obliques
This exercise is aimed at working the oblique abdominal muscles, as well as burning fat, as it perfectly accelerates the body's pulse.
To perform this simple exercise for losing belly fat, stand with your legs wide apart, your left leg slightly bent at the knee with your foot turned out, and your right leg out to the side. The right hand is raised up, the left hand lies freely along the body. As you exhale, lift your right leg up and lower your right arm down, trying to touch your knee to your elbow. Perform the exercise at a dynamic pace on one side.
How much to do: 20 repetitions first on one side, then 20 repetitions on the other side.
Squat punches
This is a very simple abdominal exercise that anyone can do. The exercise uses not only the abdominal muscles, but also the muscles of the arms, thighs and buttocks. It also helps increase your heart rate and burn calories.
To perform it, take a sumo squat position with your legs wide apart. As you exhale, begin to punch your fists to the right and left, twisting your body. In this exercise, it is very important to engage the abdominal muscles and rotate the body in order to fully engage the muscular corset.
How much to do: 30 repetitions on each arm.
Side Lunge Bends
And one more exercise to lose weight in your belly and tone all the muscles of your body. Side lunge bends are also suitable as a warm-up before a full-body workout.
To begin this exercise, get into a side lunge position. To do this, spread your legs wide and lower your pelvis, transferring your weight to your right leg. The thigh of the right leg is parallel to the floor, the knee does not go forward of the toe. The left leg remains straight and extended. Turn your body to the right so that your left palm is near your right foot and your right arm is pulled back. As you exhale, roll from the right lunge to the left lunge, synchronously turning your body to the right and left.
How much to do: 15 repetitions on each leg.
Half squat with turn
Stand straight with your feet wider than shoulder-width apart. Bend your arms at the elbow and make a fist near your chest. As you inhale, bend your knees slightly, lowering yourself into a small squat. As you exhale, straighten up and turn your body to the right, expanding your stomach, chest and shoulders. Then squat slightly again and, as you straighten, turn your body to the left.
If you are an advanced practitioner, you can perform a full squat until your thighs are parallel to the floor. This will help you burn more calories and reach your belly fat goal faster.
How much to do: 15 reps on each side.
Pulling the knee to the stomach
Bend your knees slightly and move your left leg back, resting on your toes. Raise your arms above your head, place your palms together. As you exhale, pull your knee toward your stomach. At the same time, lower your arms, touching your knees with your palms. As you inhale, return to the starting position. Perform the exercise on one side, then change legs.
This exercise can very well become your basic cardio exercise if you perform it at a high speed. This exercise also works great on the gluteal muscles.
How much to do: 15 repetitions first on one side, then 15 repetitions on the other side.
Turns with the ball
Take a medicine ball or other weight. Stand straight with your feet shoulder-width apart. Bend your knees slightly and extend the medicine ball forward. In this position, write the letters of the alphabet one after another in the air.
Of course, you can also come up with any other movement you like to target different muscle groups. For example, you can hold the ball above your head and then lower it in a circular motion, first to the right and then to the left. Also keep in mind that the more movement, the greater the tension.
Bike
Which muscles:
rectus abdominis, external oblique, internal oblique, transverse abdominis, and leg and buttock muscles (gluteus maximus).
Technique:
Lie on the floor, place your hands behind your head. Start making movements with your feet as if you were pedaling a bicycle. At the same time, lift your upper body, trying to lift your shoulder blades off the floor. Alternately stretch your right elbow to your left knee, your left elbow to your right knee. The exercise can be performed at any pace. Try not to press your chin to your chest or pull your head up with your arms. Don’t forget to breathe correctly: exhale every time you twist.
It is recommended to perform 3 sets of 20 reps.
Why do you need wall exercises?
Most often they are “prescribed” to beginners. “In this case, the wall becomes a support (for the arms, legs, back) and takes on part of the load,” notes Stepan Proshin, trainer at the Fitness Studio 29 personal training studio. “Thus, a person gets the opportunity to correctly master the technique of performing the exercise without overloading muscles and ligaments."
Using wall support in Pilates helps isolate the muscles and joints. “For example, if we perform an exercise while sitting with our backs to the wall, we become more aware of control over the ligaments and muscles of the back and legs, and we increase the traction of the spine,” says Ksenia Zelenskaya, personal trainer, group program trainer at Territory Fitness clubs . “By having support behind our back, we don’t have to engage the hip and knee joints, but rather activate the muscles we need.”
However, in some exercises, leaning on a wall can increase the load. For example, in all variations of handstands (and push-ups from it - the intensity of the exercises is higher than during classic, “horizontal” movements).
