5 Exercises To Lose Belly Fat Fast At Home
One of the most debated questions in the fitness industry is « can we
reduce fat in a specific way in a certain area of the body? » The
scientific consensus is that it is simply not possible. The body cannot lose
body fat in one area but not the other.
So how can we lose belly fat fast?
The obvious or most common answer is to do a lot of crunches and squats .
But we’re going to go even further and recommend our 12 favorite exercises
to get your whole body fit and lose fat fast from the comfort of your own
home.
These exercises help us appear slimmer in the midsection as the abdominal
muscles fill out and draw water into the muscle, making our abs appear
larger and our waists appear slimmer.
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The human body is extremely intelligent – much more intelligent than we can
understand. What I have observed over the last 15 years in the fitness world
is that the body adapts very quickly. It always seeks to make our daily
tasks more efficient or easier (by creating the path of least resistance).
This is an evolutionary built-in survival mechanism to conserve
energy.
This leads us to wonder what exercises we can do to force the body to make
these adaptations and make sure that one of the adaptations is to lose fat
quickly.
This answer is the reason why so many people go to the gym and don’t lose
belly fat. If you go to the gym and do the standard bench press, bicep
curls, and some squats, losing belly fat doesn’t make you more efficient at
doing these exercises. So a strong man is usually moderately overweight, but
a sprinter is super skinny.
If the body doesn’t need to adapt, it just won’t. Therefore, we can go to
the gym for weeks and do the wrong exercises, but not lose the fat, and we
lose all motivation very quickly. The exercises that will create the fastest
adaptation, and therefore the fastest drop in belly fat, are the ones that
require movement of the entire body.
Take the average yoga or Pilates instructor. They typically have smaller,
tighter waists, and yet it could be argued that a yoga class burns fewer
calories and is much less intense than a spin class or gym session. But
since these forms of movement require moving the whole body, they seem to be
the fastest to transform our figure! It is very difficult for the body to
make turns and move all the weight of the body if we have excess fat.
Therefore, these types of movements are the ones that will return the time
invested the fastest.
So we’ve chosen a combination of full body exercises and ab exercises that
you can do at home that can help you lose the most weight in the shortest
amount of time. Here are 12 exercises to lose belly fat fast.
1. Bicycle Crunches
Lie on an exercise mat, facing up.
She places her arms with her hands behind her ears or head.
You should alternately bend your legs, bringing them closer to your
abdomen. Synchronizing the movement of the legs with that of the arms.
Bringing the elbow of one hand to the knee of the opposite leg. And vice
versa.
Try to do between 10 and 15 repetitions with each leg.
2. Burpees
Stand with your feet hip-width apart and your arms at your sides.
Lower into a squat position with your hands flat on the ground in front of
you.
Push your legs back to the push-up position and lower your chest to the
floor.
Return to position two, pushing both feet forward to return to a
squat.
Jump up and raise both hands above your head.
Do 10 repetitions.
3. Mountain climber
For this exercise, you have to get into a high plank position.
Continue to bring your left knee to your chest, then bring it back to the
starting position and then do the same thing but with your right knee to
your chest, replicating the look of a climbing motion.
Count up to 30 movements between the two legs.
4. Reverse lunge with kick
Start in a standing position, step back into a reverse lunge, then bring
that same foot forward into a front kick.
It is important to lean back slightly as you kick forward. This will help
activate your core and increase your range of motion.
Focus on repeating this exercise with one leg for 10-15 repetitions, and
then repeat with the other leg.
5. Lumberjack or Dumbbell Cut
You will need some dumbbells.
Stand with your feet hip-width apart with your weight on your left
leg.
First, start by holding the dumbbell in both hands next to your left
shoulder, then rotate to cut toward your right hip.
Next, let your feet and knees pivot with the twist and lift the weight back
toward your left shoulder and repeat for 20 reps.
Do 20 reps on each side.
