Exercises to lose belly fat at home can be done with a few simple movements without needing to go to the gym.
Several belly fat loss exercises are worth trying for those who have a distended stomach and are starting to want to get rid of it. For those of you who are beginners, this simple movement is certainly very suitable for those of you who are still not used to doing exercises.
Exercises to lose belly fat at home
Here are some exercises to lose belly fat that you can try:
1. Plank
Plank is a very effective exercise to lose belly fat and thighs. To do this, you only need a flat surface without any tools. If you want, add a mat such as a carpet or a mat to make the exercise more comfortable.
Here’s how to do a proper plank:
- Position the body face down, but do not let the body stick to the base.
- Position your arms forward and bend your elbows to a 90-degree position.
- Using core strength, slowly lift your body off the floor.
- During the plank, position the legs straight back while the feet rest on the tips of the toes.
- Make sure the body position is straight from head to toe.
- Position the face facing down and put the shoulders in a relaxed position.
- After getting a good and correct plank position, train the muscles by holding the stomach by pulling the navel area inward (the stomach seems slightly deflated) and contracting the buttocks muscles.
- Hold this position for 5 seconds, then repeat until your total time in this position reaches 30-60 seconds. That counts as a set.
- Repeat for up to two to three sets with a rest period of 20-30 seconds per set
2. Side plank
This variation of the plank movement focuses on the core muscles of the body, such as the abdomen and waist, which are suitable as an exercise to lose belly fat. This exercise makes the body work hard to maintain a stable posture. That way, the accumulation of fat in the abdomen will gradually decrease.
How to do a side plank:
- Tilt the body to one side of the body. You can start it from the left or right.
- Place your elbows directly under your shoulders with your arms perpendicular to your body.
- Straighten and stack both legs.
- Lift your hips on the floor slowly until they are in line with your shoulders and legs. Moment
raise the hips, focusing on contracting the abdominal muscles. - Keep your hips in the air for 30-45 seconds. Then slowly lower your hips, but stay in the air and don’t touch the floor. Repeat this movement for 2-3 sets of 10 counts each.
- Perform the same movement on the opposite side of the body.
3. Lying leg raise
Exercise to lose belly fat by doing Lying leg raises is one of the most challenging exercises compared to other movements. During the lying leg raise exercise, while lying on your back, you should raise your legs straight up without bending them at all. To be able to do this movement, your abdominal muscles are required to work very hard.
How to do a lying leg raise:
- Lie on the floor in a supine position. Place your hands by your sides with your palms facing the floor.
- While lifting the legs, feel the contraction of the abdominal muscles.
- Slowly raise your feet until your toes are parallel to your stomach and at a 90-degree angle with the floor. Hold this position for a few seconds.
- Lower your feet slowly until the heel of the foot is a few centimeters above the floor.
- Keep feet in the air.
- Repeat this movement for 2-3 sets of 10 counts each.
4. Leg up crunch
This variation of the lying leg crunch will focus on the lower and upper abdominal muscles. This exercise to lose belly fat has an exercise pattern similar to the lying leg raise. The difference is that when the legs are perpendicular to the stomach, the hands are raised towards the toes, and the head is brought closer to the chest.
How to do leg-up crunches:
- Lie on the floor in a supine position. Place both hands perpendicular to the shoulders.
- While lifting the legs, feel the contraction of the abdominal muscles.
- Slowly raise your feet until your toes are parallel to your stomach and at a 90-degree angle with the floor. At the same time, raise your hands towards your toes and your head towards your chest.
- Maintain this position for a few seconds.
- Lower the legs, head, and arms slowly. Meanwhile, the head is lying down, and the hands remain perpendicular to the shoulders.
- Try the heel of the foot is a few centimeters above the floor. Keep your feet in the air.
- Repeat this movement for up to 3 sets of 12 counts each.
5. Crossover crunch
Exercises to lose belly fat crossover crunch, burn belly fat, and train your thigh and back muscles.
How to do a crossover crunch:
- Lie down in a prone position on the floor.
- Place your hands behind your head. Position the right leg cross-legged above the knee of the left leg.
- Turn the body and head to the right and left. Exhale slowly while lifting your head, neck, and shoulders slightly off the floor. Focus on contracting the abdominal muscles.
- Perform the same movement by turning the body and changing the position of the legs.
- Repeat this movement for up to 2 sets of 10 counts each.
6. Bicycle crunches
Adapting the movement of pedaling a bicycle, one of the exercises to lose belly fat can be done while supine and swinging both legs. Bicycle crunches can make your abdominal muscles stronger and flatter.
How to do bicycle crunches:
- Lie down in a prone position on the floor.
- Place your palms behind your head.
- Lift your head, and bend slightly forward about 45 degrees from the floor. Then, lift both legs to form a 45-degree angle from the floor.
- Turn your body and head to the right, and exhale slowly while bending your right knee towards your chest.
- Make sure your right knee touches your left elbow. Do the opposite movement.
- When the movement is done, stay focused on the contraction of the abdominal muscles.
- Repeat this movement for 2-3 sets of 10 counts each.
7. Mountain climbers
Exercises to lose belly fat with Mountain climbers work to burn belly fat. The exercises are carried out like the movement of a person climbing a mountain.
How to do mountain climbers:
- Place your palms on the floor, with your arms straight in line with your shoulders.
- Bring your legs together and straighten them far back. Slowly lift your right knee toward your chest with your toes resting on the floor. Do the same movement with the left leg.
- When this movement is done, maintain the body’s position with the head focused forward. Feel the contraction of the abdomen and thighs as the leg swing is carried out faster.
- Repeat this movement for up to 3 sets of 20 counts each.
8. Boat pose
Boat pose is a yoga pose that is widely practiced as an exercise to lose belly fat. Here are the boat pose steps as a sport that will help get rid of a distended stomach:
- Sit on a yoga mat with your legs stretched out in front of you.
- Bend your knees, then lift your feet off the floor until your shins are parallel to the floor.
- Extend your arms in front of you while extending your legs as far as possible.
- Hold the pose for 30 seconds or more. Control your breathing.
- Return to starting position, and repeat 8 to 10 times to engage the core and upper abdomen.
9. Russian twist
This exercise to lose belly fat may look simple, but you will feel a sensation in your upper abdomen after a few repetitions. To make it more challenging, you can add weight by holding it.
Here are the steps for the Russian twist:
- Sit on a yoga mat with your thighs on the floor, then bend your knees.
- Tighten your stomach and hold it, so your buttocks stay on the floor. Then, lean back until you form a 45-degree angle with the floor.
- Clasp hands just above your stomach (or gripping weights). Slowly turn your body to one side, bringing your weight over one side of your body.
- Turn back to the other side. Cross your ankles if you feel you are off-balance.
- Twist back and forth as fast as you can, but keep your feet at a 45-degree angle.
- Try to keep repeating the movement for a full minute before stopping.
10. Upward plank
Doing the Upward plank is not only an exercise to lose belly fat, but this exercise is also beneficial for toning the upper abdomen. The steps for the upward plank are:
- Sit with your legs straight in front of you. Position your arms straight with your palms on the floor.
- Tighten your abdominal muscles. Then, imagine a string attached to your belly button pulling you up.
- Use your palms to push your stomach up. Also, use your heels to help you push yourself higher.
- Hold this position for a few seconds before returning to the starting position. Repeat 10 to 12 times for one set.
Warm-up before doing exercises to lose belly fat
Before doing various exercises to lose the belly fat above, please make it a habit to always warm up to prevent sports injuries during exercise.
In addition, although this type of exercise seems easy and can be done at home, try to always consult a doctor or personal trainer. If the method is wrong, this movement is prone to injury.
On another note, to get the ideal stomach shape, you also need to live a healthy lifestyle by paying attention to food intake that is suitable for losing belly fat, getting enough rest, and not smoking or drinking alcohol.
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