Check out a list of the 10 best exercises that burn all your belly fat at home.
The quest to achieve a flat stomach and eliminate belly fat is a common goal shared by many individuals. When searching for solutions, it’s easy to come across a plethora of information online. However, it’s crucial to approach this topic with a clear understanding.
Before embarking on extreme measures such as crash diets, detox juices, cleanses, or relying on fat burners, it’s essential to acknowledge a fundamental fact: you cannot selectively target fat reduction in specific areas of your body through natural means. In other words, you cannot solely focus on losing fat in your belly or any other specific region.
What you can do, though, is work towards reducing overall body fat, which will eventually lead to a decrease in belly fat. This is how our biology functions. Different areas of our bodies may exhibit varying rates of fat loss, and certain areas, such as the abdomen and thighs, tend to be more stubborn and resistant to fat reduction.
The diet is the most important thing to lose weight and belly fat. It is a must to be in a caloric deficit – burn more calories than what you are ingesting.
Related: 7 Ideal Calorie-Deficit Foods
Besides diet, another way you can increment your burning calorie capability is by moving more, doing more exercises. And there is one that is king to all when it comes to losing belly fat. Who vouches for this is Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
10 Best Exercises that Burn All Your Belly Fat at Home
So, besides nutrition, what can you do to lose belly fat? Exercises! And if you can do them at home, even better so there really aren’t excuses not to do them.
Posternak’s list of the 10 best exercises that burn all your belly fat at home are below.
1. Sprawl to Reverse Lunge
Exercise sprawl to reverse lunge is a dynamic movement that combines two exercises: the sprawl and the reverse lunge. It is a compound exercise that engages multiple muscle groups and promotes cardiovascular endurance and strength.
Exercise sprawl to reverse lunge targets several muscle groups, including the legs (quadriceps, hamstrings, and glutes), core muscles (abdominals and lower back), shoulders, and chest. It also enhances coordination, agility, and overall body stability.
2. Push-Up Jack
The push-up jack is a compound exercise that combines elements of both push-ups and jumping jacks. It is a challenging exercise that targets multiple muscle groups, primarily the chest, shoulders, triceps, and core.
The push-up jack is an effective exercise for increasing upper body strength, promoting cardiovascular endurance, and engaging the core muscles. It also enhances coordination and stability. Gradually increase the intensity and repetitions as your strength and fitness level improve. Incorporating the push-up jack into your workout routine can add variety and challenge to your upper body and cardiovascular training.
If this is too difficult for you, Posternak suggests doing plank jacks.
3. One-Sided Split Jump
The one-sided split jump, also known as the alternating split jump, is a plyometric exercise that targets the lower body, specifically the quadriceps, hamstrings, glutes, and calves. It is an advanced variation of the traditional split jump that adds an element of unilateral movement and explosive power.
It’s important to maintain proper form during the one-sided split jump. Keep your core engaged, your back straight, and your chest lifted throughout the exercise. Land softly with a controlled descent, absorbing the impact through your muscles rather than your joints.
The one-sided split jump helps improve lower body strength, explosive power, coordination, and balance. It is a high-intensity exercise that can elevate your heart rate and contribute to cardiovascular fitness.
4. Full Body Scissors
The full-body scissors is an exercise that engages multiple muscle groups in the body, providing a comprehensive workout. It targets the core, legs, and upper body, making it an effective exercise for improving overall strength and stability.
Throughout the exercise, focus on maintaining control and stability, especially in your core. Keep your abdominal muscles engaged to support your back and maintain proper form.
The full-body scissors exercise helps strengthen the abdominal muscles, including the rectus abdominis, obliques, and deep core muscles. It also engages the hip flexors, quadriceps, and upper body muscles, including the chest, shoulders, and arms.
To challenge yourself further, you can increase the difficulty by lifting your upper body and legs higher off the ground or by adding resistance, such as holding a dumbbell or medicine ball in your hands.
Too hard for you? Try legs-up crunches.
5. Step up to Squat thrust
The step-up to squat thrust is a compound exercise that combines elements of step-ups and squat thrusts to provide a challenging full-body workout. It targets multiple muscle groups, including the legs, glutes, core, and upper body, while also improving cardiovascular endurance.
Throughout the exercise, focus on maintaining proper form and engaging your core muscles. Keep your chest lifted, shoulders relaxed, and core braced to support your movements. Be mindful of your knee alignment during the step-up and squat positions, ensuring that your knees track in line with your toes to prevent any unnecessary stress on the joints.
The step-up to squat thrust is an advanced exercise that requires coordination, balance, and strength. If you’re a beginner, it’s recommended to start with simpler variations of step-ups and squat thrusts before attempting this combined movement. As with any exercise, listen to your body, start with an appropriate level of intensity, and gradually increase the difficulty as you build strength and confidence.
6. Lateral Mountain Climbers
Lateral mountain climbers, also known as side mountain climbers, are a dynamic exercise that targets the core, shoulders, and lower body. They are a variation of the traditional mountain climbers exercise, adding a lateral or sideways movement to increase the challenge and engage the muscles in a different way.
It’s important to note that lateral mountain climbers are a high-intensity exercise that requires coordination, balance, and cardiovascular endurance. As with any exercise, it’s crucial to start with proper form and gradually increase the intensity and speed as you become more comfortable and stronger.
Lateral mountain climbers provide a challenging workout for the core muscles, including the obliques, as well as the hip flexors, quadriceps, and shoulders. They can be incorporated into a full-body workout routine or used as a standalone exercise to improve agility, cardiovascular fitness, and overall strength.
7. High Knees
High knees is a dynamic exercise that involves lifting your knees up toward your chest while running in place.
High knees are an effective cardiovascular exercise that helps to improve your heart rate, boost calorie burn, enhance leg strength, and promote coordination and agility. They are commonly included in warm-up routines, HIIT workouts, and cardio training programs.
8. Broad Jump with Back Pedal
Broad jump with back pedal is a compound exercise that combines explosive jumping power with quick backward movement.
The broad jump with back pedal is a dynamic exercise that targets multiple muscle groups, including the legs, glutes, core, and cardiovascular system. It helps to develop explosive power, agility, coordination, and muscular strength. This exercise is often incorporated into sports training, HIIT workouts, and plyometric training routines.
9. Dive bombers
The dive bomber exercise, also known as Hindu push-ups, is a dynamic full-body exercise that targets multiple muscle groups and provides a great upper-body and core workout.
Dive bombers engage the muscles of the chest, shoulders, triceps, upper back, and core. They also involve stretching and mobilizing the spine and shoulders. This exercise helps to improve upper body strength, flexibility, and mobility. It can be incorporated into bodyweight workouts, circuit training, or as part of a dynamic warm-up routine.
10. Plyo Step Up with alternate leg extension
The plyo step up with alternate leg extension is a plyometric exercise that targets the lower body, particularly the quadriceps, hamstrings, glutes, and calves. It also engages the core muscles for stability and balance.
Make sure to maintain a strong and stable core throughout the exercise, and focus on landing softly and with control when stepping down from the platform. This exercise can be challenging and requires coordination, balance, and power. It is often incorporated into plyometric or lower-body workouts to increase strength, explosiveness, and agility.
See Posternak’s explanation of each movement and why they are the 10 best exercises that burn all your belly fat at home.