Best exercises to reduce belly fat: Crunches, burpees, yoga will keep you trim and fit

Don’t feel confident about your body because of your belly? Whether you are 20 or 60, even a little bit extra belly can many anyone conscious, but don’t worry, there’s definitely something you can do about it.

Firstly, you should understand that anyone telling you that specific exercises can reduce your tummy is lying to you. However, there are a bunch of exercises which when don’t consistently, along with a health diet, can strengthen your core and promote fat loss.

Here’s a guide to effective exercises for belly fat reduction.

• Crunches

Crunches are one of the most popular exercises if you want to strengthen your core and tone your midsection. According to fitness consultant Dr. Kiran Rukadikar on HealthifyMe, crunches help improve abdominal strength and tone effectively.

How to do it: Lie on your back with your knees bent and feet flat on the ground. Place your palms behind your head, keeping your elbows open. Lift your upper body towards your knees while exhaling, then return to the starting position. Make sure to exhale every time you come up. Do 3 sets of 15-20 repetitions.

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• Plank

The plank is an excellent exercise if you want to engage multiple muscle groups, including the abdominal muscles, including your core, back and shoulders and arms. It improves core strength, posture, and balance, and according to The Times of India, it also aid helps improve stability and endurance.

How to do it: Get into a push-up position with your elbows on the ground and body in a straight line. Hold the position, while engaging your core constantly. Start with 20-30 seconds and increase gradually.

• Bicycle crunches

Bicycle crunches are effective in toning the sides of your abdomen. The Fit India Movement suggests it if you want to improve your core flexibility and reduce fat around the waistline.

How to do it: Lie on your back with your hands behind your head. Lift your legs off the ground and alternate bringing your knees towards your chest while twisting your upper body to touch the opposite elbow to your knee. Do 3 sets of 20 repetitions each.

• Mountain climbers

Mountain climbers are a full-body workout that combines cardio with core strengthening. HealthifyMe notes that doing these can help you improve your endurance and it also burns significant calories.

How to do it: Start in a plank position. Alternate bringing each knee towards your chest quickly, as if running in place. Do this for 30-60 seconds per set.

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• Russian twists for the waistline

This exercise is effective for toning the waistline and strengthening oblique muscles. The Indian Express notes that doing this exercise can improve flexibility and strengthen side muscles effectively.

How to do it: Sit on the floor with knees bent and feet flat. Lean back slightly and hold a weight (or a water bottle). Twist your torso to the left and right, keeping your core engaged. Do 20 of these 3 times.

• Surya Namaskar

When it comes to yoga, the Surya Namaskar is a sequence that promotes overall fitness. It’s 12 poses engage all the major muscle groups in your body, including the upper body, core muscles, lower body, spine and back, hips and pelvis and neck and head. This asana improves flexibility, and reduces belly fat. According to the Art of Living, performing Surya Namaskar daily improves both physical and mental health.

How to do it: Perform the 12 poses of Surya Namaskar in a flowing sequence. Focus on proper breathing and alignment. Start with 5 cycles daily and increase to 12.

• Leg raises

Leg raises are particularly effective for engaging and toning the lower abdominal muscles. India Today mentions that they are ideal for targeting stubborn fat around the lower belly.

How to do it: Lie flat on your back with your hands under your hips for support. Lift your legs together to a 90-degree angle and slowly lower them without touching the ground. With time, you can make this harder by splitting your legs as you bring them down. This further works your core. Do 3 sets of 15.

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• Burpees

Burpees are a full-body workout. They’re a high-intensity exercise that increase your heart rate, burn calories, and strengthen your core all at once. The National Institute of Nutrition highlights burpees as one of the most efficient exercises for full-body conditioning.

How to do it: From a standing position, drop into a squat, place your hands on the ground, and jump your feet back into a plank. Jump your feet forward and leap into the air. Do 10 of these 3 times for best results.

• Walking and jogging

For those that like to take it easy, regular walking or jogging can also help reduce overall body fat, including belly fat, by burning calories and improving cardiovascular health. HealthifyMe suggests combining brisk walking with interval jogging for effective results.

How to do it: Aim for a brisk walk or jog for 30-45 minutes daily. Incorporate interval training for better results.

If you are looking to reduce belly fat, while only spot reduction may not be as effective, doing some of these exercises will definitely help you lose weight around your mid-section and make you feel more confident.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.