Most Effective Exercises To Lose Belly Fat at Home Quickly

Lose Belly Fat

Belly Fat is one of the most stubborn kinds of fat in the whole human body. There are many reasons why everyone should lose belly fat. Firstly, a belly pooch can make you look fat and unattractive. Secondly, a flabby tummy can prevent you from wearing your favorite clothes like one piece, skin-fit tops & t-shirts, etc. Thirdly, a fat belly has been linked to increased chances of many health problems like heart disorders, diabetes, and some kinds of cancer. Therefore, it is very important to eat healthy foods and exercise daily to get rid of the stubborn belly fat.

There are many effective exercises to lose belly fat at home quickly. But before that, you need to know the common reasons behind belly fat accumulation.

Common reasons behind belly fat buildup

There are many reasons for fat buildup around the belly as listed below.

• Poor eating habits – This is one of the biggest reasons behind belly fat buildup. Poor eating habits refer to eating sugary foods, junk foods, processed foods, high-fat foods, and packed foods. All these foods can lead to obesity, slow metabolism, and fat buildup. This is why you need to avoid all such foods and eat healthy foods.

• Excessive alcohol intake – Many medical studies have proven that excessive alcohol intake can result in fat accumulation, especially around the belly. The main reason behind this is the increase in toxic substances inside the body, more than our liver can eliminate. Thus, you need to avoid alcohol to eliminate the belly fat. Furthermore, heavy smoking also causes belly fat and thus, you need to avoid it.

• Sedentary lifestyle – A sedentary lifestyle means not doing any kind of physical activity and staying in one place for a long time. For example, sitting in an office for the whole day and not doing any kind of exercise. It can easily lead to weight gain as the calories consumed are not being burnt. Therefore, you need to exercise daily to get rid of the tummy fat.

• Stress & poor sleep – Stress & Poor Sleep can easily affect the internal body organs and systems negatively. Moreover, these can disturb the metabolism of the body and result in poor digestion. Stress eating and emotional eating are two possible side effects of both these factors. Thus, you need to sleep at least 6-8 hours daily and meditate to get rid of the stress.

• Hereditary factors – In many cases, the belly fat is due to hereditary factors i.e. passed to generations through genes. Many medical scientists believe that genetics can affect metabolism to cause obesity or fatness. But you don’t have to worry, as regular exercise and a healthy diet can easily overcome the genetic factors.

Best exercises to eliminate belly fat at home

• Standard crunches

Crunches are the most common and effective exercise to lose belly fat quickly. Apart from this, crunches help in core strengthening, posture improvement, and enhancing the flexibility of the body. According to your convenience, you can do the standard crunches with or without weights. You can always begin with standard crunches and slowly shift to the weighted crunches.

To do standard crunches, you need to lie down straight on your back with bent knees. After that, you need to join both hands behind your head to support it. Then, you need to lift your upper body towards your knees while focusing on your core. Return to the initial position and repeat these steps 15-20 times per set.

Twisted crunches

Twisted crunches are a variation of the standard crunches. This exercise is really effective for getting rid of the belly fat from the sides. Moreover, the twisted crunches are also great for toning and strengthening of the core and back. Along with that, your body balance and stability will be improved with these.

To do twisted crunches, you need to lie down on your back with knees bent. After that, you have to support your head with both hands (cross-fingered). Then, you need to lift your upper body and twist it towards the left side. Return back to the initial position and repeat these steps on each side, 15-20 times per set.

• Reverse Crunches

As the name suggests, this is another variation of the standard crunches and it is done in a reverse manner. Reverse crunches help in eliminating the belly fat and strengthening of the core. Along with that, these are also great for hips, abs, lower back, and spinal cord. Also, this exercise will improve your body posture and stability greatly.

To do reverse crunches, you need to lie down on the floor on your back. Then, you need to bend both your knees and keep both hands under your head. After that, you need to lift up your feet and bring your knees towards your chest. Make sure to focus on your abdomen while doing this. Now return to the initial position and repeat all these steps 20-25 times per set.

Air cycling

Air Cycling is an excellent exercise to burn the excess fat from the body, especially from the belly area. This exercise also helps in toning and building of glute muscles, quadriceps, calf muscles, and hamstrings. The best thing about this exercise is that you don’t need any special equipment for it. To do air cycling, you need to lie down on your back. After that, you need to lift both legs and rotate them in the air, as if you are paddling a cycle. Keep doing this for a few seconds and then relax.

• Plank

Plank is a very effective full-body workout that helps in burning the excess fat from the whole body, including the belly. Moreover, this pose is great for flexibility, core strength, body stretching, arms muscles, and posture improvement. There are many variations of the standard plank pose that you can try according to your convenience. For example, straight arms plank, forearm plank, side plank, etc.

To do the plank pose, you need to get lie down on the floor facing downwards. After that, you need to slowly lift your body on your toes and arms. Make sure to keep your arms and toes shoulder-width apart. Hold this position for 30-40 seconds while focusing on your core area. Return to the initial position & repeat these steps 2-3 times daily for better results.

Mountain climbers

Mountain Climbers is an intense and effective full-body workout to eliminate unnecessary fat. The targeted areas of the mountain climbers include triceps, shoulders, back, quadriceps, hamstring muscles, abs, and hips. Apart from this, this exercise helps in improving the stamina, core area strength, and speed.

To do Mountain Climbers, you need to get down into push-ups position i.e. on your toes and arms. Make sure to keep your arms and body completely straight while doing this exercise. After that, you need to push your right knee towards your chest and return it to the initial position. Then, repeat the same steps with your right knee. Keep repeating these steps with alternate legs for 30-40 seconds, like you’re running up a mountain.

• Yoga pranayamas

Yoga is an ancient Indian discipline, which is very effective in preventing & curing all kinds of health disorders. There are many Yoga Pranayamas that help in weight loss by burning unnecessary fat from the body. Pranayamas are basically breathing exercises i.e. controlling & modifying our breathing approach. Two of the most powerful pranayamas for fat elimination are Bhastrika & Kapala Bhati.

Brisk walking & jogging

Brisk walking means to walk as fast as you can without running, while Jogging refers to slow running. Both these are amazing complete body exercises that help in burning the excess fat from the whole body. Brisk Walking & Jogging is great for weight maintenance, bone strength, muscle development, and stability improvement. Make sure to do both these exercises daily for faster results. You can go to a park for doing these as the fresh air will make these even better for you.

• Running

Running is one of the most established exercises to lose weight quickly & burn unwanted fat from the whole body. It is great for BP, Immune System, Stress Management, Mental Health, and Lungs Health. Moreover, it helps in strengthening the bones, back, legs, and overall body. You can always start with running and slowly switch to sprinting for better results in less time.

•  Stair climbing

This is a highly effective weight loss exercise that helps you in burning tons of calories easily. Stair Climbing also helps in fat burning, muscle strengthening, boosting stamina, and building legs muscles. Moreover, you don’t need any special equipment for this exercise. You just need to climb up the stairs and come down a few times daily. However, you need to be careful while doing this exercise as serious injury can happen if you trip & fall.

Wrapping up!

Well, these were the 10 most effective exercises to lose belly fat quickly at home. By doing these exercises daily, you will see amazing results in less than a month. Always remember that your diet plays a key role. Thus, prepare a healthy diet plan along with all these workouts to lose belly fat quicker. If you have any questions or suggestions, do convey to us through the comments section below.