Health experts suggest that a waist circumference over 40 inches (102 cm) in men and 35 inches (88 cm) in women can be an indicator of abdominal obesity. Visceral fat around the abdomen may disrupt insulin production and elevate stress hormones, making it essential to keep the waistline in check.
Below are some of the most efficient exercises designed to help you shed belly fat quickly.
Exercises to Target Stubborn Belly Fat
1 Reclining Spinal Twists
Starting position: Lie flat on your back with arms extended outwards.
- Keep your left leg straight and bend your right knee towards your chest.
- Gently let the right knee roll over to the left side and position the right foot behind your left thigh.
- Apply gentle pressure on the bent knee with your left hand for a deeper stretch.
- Hold for 5-10 seconds, then repeat with the other leg.
2 Reverse Plank Kicks
Starting position: In a reverse plank position, with arms and legs extended, hands on the ground, fingertips pointing towards your body, and heels on the floor.
- Lower your hips slightly, then simultaneously lift your left leg at a 45-degree angle.
- Return to the starting position and repeat with the other leg.
- Perform 10-15 repetitions per leg.
3 Criss-Cross
Starting position: Lie flat with legs extended and hands behind your head.
- Lift your torso and both legs off the floor.
- Bend your right knee, bringing it towards your left elbow while keeping the left leg straight.
- Return to the original position and repeat on the other side.
- Perform 15-20 reps per side.
4 Knee to Elbow
Starting position: Begin in a plank with arms extended, hands under your shoulders, legs straight, and heels on the floor.
- Bring your right knee towards your left elbow, holding for 2-3 seconds.
- Return to the plank and repeat 10 times on each side.
5 Russian Twists
Starting position: Sit on the floor with knees bent and hands clasped together.
- Lean back slightly at a 45-degree angle, keeping your heels grounded.
- Twist your arms to the right until your hands touch the floor, then return to the center.
- Repeat on the left side and complete 10 reps per side.
#6 Toe-Touch Crunches
Starting position: Lie on your back with straight legs and arms extended overhead.
- Lift both your legs and arms simultaneously, reaching for your toes.
- Lower back to the starting position and repeat 10 times.
7 Low-Belly Leg Reach
Starting position: Lie on your back, knees bent at a 90-degree angle, hands behind your head.
- Inhale, lift your torso off the floor, and hold for 5 seconds.
- Exhale, extend both legs at a 45-degree angle and hold for 5 seconds.
- Lower your torso and legs back down. Rest for 10 seconds before repeating.
- Perform 10-15 repetitions.
8 Butterfly Crunch
Starting position: Lie on your back with knees bent outward, soles of your feet together, and arms extended above your head.
- Curl your chest towards your legs while simultaneously lifting your legs.
- Slowly return to the starting position and repeat 10 times.
#9 Single-Leg Hamstring Bridge
Starting position: Lie on your back, with your left knee bent, left foot on the floor, and right leg extended towards the ceiling.
- Squeeze your glutes and lift your hips to form a bridge.
- Hold for 2-3 seconds, then slowly lower your hips.
- Perform 12-15 reps on each side.
10 Leg Lifts
Starting position: Lie on your back with arms at your sides and legs extended.
- Lift your upper body slightly and position your elbows beneath your shoulders, creating a 90-degree angle with your forearms.
- Tighten your abs, lift both legs until your heels are about 25 cm off the floor, and then lower them without touching the ground.
- Repeat 15 times.
When is the Best Time to Exercise?
Morning workouts around 7 a.m., particularly on an empty stomach, can boost metabolism, burn more calories, and improve your sleep quality. However, exercising right after waking up requires a thorough warm-up.
Between 2:00 p.m. and 6:00 p.m., your body temperature and reaction time are optimal for intense workouts. During this period, less warm-up time is needed, and the risk of injury is reduced.
Do you know any other exercises to help burn belly fat? Share your tips with us in the comments!
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