When you think of losing weight, the first thing that comes to mind is abdominal exercises. How to get a flat and tight tummy is a priority for most people. However, spot reduction is a myth and it is impossible to lose fat from one part of your body.
To lose fat you have to follow a hypocaloric diet – but that’s not all – you also have to exercise every day to increase the metabolism and build muscle while losing fat. That will keep you strong and help keep your body toned and perfect.
Although spot reduction is not possible, you should perform exercises that target the majority of muscles in one area of your body. Here we take a look at stomach exercises that will help you lose fat.
The best stomach exercises to lose fat
Check out these six stomach exercises that can help you lose fat:
1) Russian twists
The Russian Twist is a core workout that targets the oblique muscles. Usually performed with a medicine ball or plate, the exercise targets your core and is one of the best stomach exercises for losing belly fat.
This is how you can do Russian twists:
- While sitting on the floor, bend your knees and lift your feet off the ground.
- Hold a medicine ball at chest level with your hands.
- Lean back with a long, tall spine, body at a 45-degree angle, and arms a few inches from your chest.
- Move your torso to the right, pause and contract your right oblique muscles; twist your torso to the left and contract your left oblique muscles.
- The movement should originate from the rib cage and not the arms.
2) burpees
Burpees target both the core and the chest, shoulders, lats, triceps, and quads. Since burpees involve an explosive plyometric action, they also increase your heart rate.
Here’s how you can do this stomach workout:
- Stand with your feet shoulder-width apart and drive your hips back as you lower your body toward the ground into a low squat.
- Place your hands outside your feet and jump your feet back until your chest touches the ground.
- Push your hands into the ground to lift your body into a plank position and jump your feet right out of your hands.
- With your weight in your heels, jump into the air with your arms raised above your head.
- Repeat from the beginning for 10-12 reps to complete one set.
3) Medicine Ball Burpees
A medicine ball burpee increases the intensity of your burpee and speeds up your metabolism.
This is how you can do this stomach exercise:
- Hold a medicine ball in both hands while standing with your feet shoulder-width apart.
- Extend the ball over your head and hit it as hard as you can against the ground while slouching and sitting your butt back.
- As you bend over, bend your knees.
- Place your hands outside your feet on the ground and jump back into a high plank position.
- Keep a straight body line.
- Squat down by jumping your feet back to the outside of your hands.
- Lift the ball high while stretching your body and staying upright.
4) Climbers
Mountain climbers can develop cardiovascular endurance, core strength, and agility. Training is an excellent calorie burner and works the whole body.
Here’s how you can do this stomach workout:
- Assume a plank position while distributing your weight evenly between your hands and toes.
- Your hands should be about shoulder-width apart; your back should be flat, your abs should be tight, and your head should be in line.
- Bring your right knee to your chest.
- Alternate between extending one knee and bringing the other knee in by alternating legs.
- Maintain a low hip position and move your knees as far and fast as possible. Alternate inhalation and exhalation with each leg change.
5) Expansions
The expansion is like a burpee on steroids; it’s a full-body workout that engages as many muscles as possible, burns calories, and shapes and tones the upper and lower body, particularly the abs.
It enhances the classic burpee by requiring you to touch your chest to the ground and then transition from push-up to plank as you finish the exercise. Here’s how you can do this stomach workout:
- With your feet shoulder-width apart, squat down and place your hands on the floor.
- Jump back into a plank position and lower your body to the ground.
- Get into a plank position and squat down with your feet outside your hands.
- Stand back up to complete one rep.
- Add a jump between each expansion if you want to burn even more calories.
6) Overhead medicine ball strikes
Overhead medicine ball strikes improve your core by working against gravity. This workout also tests your endurance, as every time you lift the ball up and bring it over your head, your heart rate increases. Use a heavy, heavy ball to get the most benefit from this workout.
Here’s how you can do this stomach workout:
- Holding a medicine ball in both hands, stand tall with your feet hip-width apart. Gather your strength.
- Extend your body to its maximum by extending your arms above your head.
- Hit the ball on the ground with all your strength.
- As you slam, extend your arms toward the ground and don’t be afraid to bend your knees as you twist.
- To pick up the ball, squat down and stand up. Repeat from the beginning.
Do the aforementioned challenging and invigorating workouts to get rid of stomach fat.
Q. Do you have a flat tummy?
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