Best Belly Fat Exercises You Can Do at Home

You can’t just zap belly fat through working out alone. Losing belly fat at home requires a couple of things coming together: regular exercise that gets your heart rate up, some muscle-building strength training, and a diet that’s going to create a calorie deficit. You can knock out belly fat with no equipment using exercises like planks, bicycle crunches, mountain climbers, squats, and just jogging in place. To get the best results aim to get at least 30 minutes of moderate to high-intensity exercise most days of the week, and pair that with a balanced eating plan.

KEY TAKEAWAYS

• There are two kinds of belly fat: the kind that’s under the skin (and you can actually pinch it), and the kind that’s deep around your organs (and is way more of a health risk).
• The truth is you can’t spot reduce – losing weight in one area of the body is pretty impossible. What you can do is focus on overall fat loss and that will help reduce your belly fat.
• Exercise does help burn belly fat, and it does this by lowering your insulin levels and getting your liver to start using up all those extra fatty acids.
• Good home exercises for burning belly fat include planks, bicycle crunches, mountain climbers, squats, and just plain old marching in place.
• Being consistent and creating a calorie deficit is way more important than any one single exercise you might do.

INTRODUCTION

You’ve tried those crunch machines, you’ve tried all sorts of diets, and you’ve wasted your money on every fitness gadget on the market. But that pesky belly fat just won’t budge. You’re not the only one – belly fat is one of the most frustrating fitness challenges out there. But let’s get real – crunches alone aren’t going to give you a flat stomach.

Exercise is a big part of losing belly fat, but its not going to do the trick on its own. You also need to make some wider changes to your eating habits and lifestyle. The thing is, fat loss isn’t something that just happens in one area of your body, but a combination of lots of different things. There are some exercises though, that are more effective for burning calories and building muscle – and also for getting rid of the fat that’s building up around your organs.

This guide will give you the lowdown on the different types of belly fat, why exercise can actually help, and some home exercises that you can do with no equipment. We’ll also give you a super simple 20-minute workout routine, some tips on what to eat to promote fat loss, and some lifestyle advice to get you losing that belly fat faster.

WHAT CAUSES BELLY FAT?

Belly fat is the result of a bunch of factors including what you eat, your genetic makeup, and your overall lifestyle. If you overeat, and put on a few pounds – that excess energy is stored as fat, and where that fat ends up depends on your genes. But there are also some things that make belly fat worse – like eating too many processed foods, drinking loads of sugary drinks, and scoffing down refined carbs. When you lead a pretty sedentary lifestyle, you’re not burning off those calories as quickly – so they just get stored as fat around your midsection.

Hormones play a role too – when you’re stressed out, your cortisol levels go up, and this makes your body more likely to store fat in your belly. Not getting enough sleep is also a problem – your hormones get out of whack when you’re not getting enough Z’s, and this makes it harder for your body to control hunger and fat storage. Research has shown that people who are getting poor sleep tend to have higher levels of visceral fat.

Types of Belly Fat

Not all belly fat is created equal – there’s a difference between the two main types, and understanding that difference helps explain why some fat is a lot more hazardous than others.

Subcutaneous Fat

Subcutaneous fat is that layer of fat just under your skin. You know the kind of fat I mean – the soft, pinchable kind that you can grab on your belly, thighs, or arms. It accounts for around 90% of your body fat and serves a couple of useful purposes – it’s a reserve of energy and it helps keep you insulated, but it’s not directly connected to the organs inside you.

While having too much subcutaneous fat can make you look like you’re carrying too much weight, it’s generally a lot less hazardous for your health than visceral fat.

Visceral Fat

Visceral fat is the type that takes up residence deep in your abdomen, wrapping round your vital organs like your liver, pancreas and intestines. You can tell when you’ve got a lot of this type of fat because your belly starts to feel firm & hard to the touch – people often call it a “beer belly” or “apple shape”. You can’t actually pinch it, because it’s hidden behind your tummy muscles.

This type of fat is a whole lot more ominous. It’s not just sitting there, it’s actively spawning inflammatory chemicals that can increase your chances of high blood pressure, high cholesterol, high blood sugar, type 2 diabetes, heart disease, stroke and certain cancers. So getting rid of visceral fat is the most important reason to tackle that belly fat.

Can Exercise Help Reduce Belly Fat?

Yeah, exercise is a brilliant way to whittle down that belly fat. It works by leaving a calorie deficit – that means your body has to start burning stored fat for energy. Exercise also helps lower your insulin levels and sends a signal to your liver to get to work using up fatty acids, particularly from that nasty visceral fat.

Both aerobic exercise and strength training are good for you. A recent analysis just published showed that putting in the long haul of it all can make a real difference – and it looks like how hard you’re actually pushing yourself makes a big difference in the results. If you’re doing a lot of aerobic exercise, you’ll see the biggest benefits, and high-intensity interval training (HIIT) is also a great way to go.

Doing strength training keeps your muscle mass intact while you’re losing weight. Without it, you might end up pulling energy from your muscle stores instead of burning that belly fat – and that’s not exactly the healthiest or most helpful thing to do for your metabolism.

Best Belly Fat Exercises You Can Do at Home

Plank

The plank is a killer exercise for building core strength – and for good reason. Lie face down on the ground and prop yourself up on your forearms and toes. Try to keep your body in a straight line from head to heels, no wobbling. Hold this position for anywhere from 20 to 60 seconds and repeat it 3 to 4 times. You’ll be working that core in no time.

Bicycle Crunches

This one works your entire core – including those tricky obliques that can be a pain to target. Lie on your back with your hands way back on your head for support. Now, bend those knees to a 90-degree angle, so your right elbow is basically touching your left knee, and vice versa. Do this motion for 12 to 15 reps, 3 sets. You got this.

Mountain Climbers

We love mountain climbers because they combine cardio and core work all in one. Get into a plank position on the ground – hands under your shoulders. Now, bring one knee up towards your chest, then the other, as fast as you can keep going. Try to keep your core nice and tight the whole time. Do this for 30 seconds or 15 reps on each side – see what feels most natural.

High Knees

If you’re looking for a way to get your heart rate up without having to head to the gym, high knees are a great option. Stand with your feet shoulder-width apart, then bring one knee as high up towards your chest as you can. Keep going like this for a few minutes – about 2-3 minutes is a great starting point.

Squats

Squats are one of those full-body exercises that are super effective at burning calories and building muscle at the same time. Stand with your feet shoulder-width apart, then lower yourself down as if you’re sitting in a chair. Keep your chest up, your weight in your heels, and push back up. Do 15 reps, easy peasy.

Leg Raises

Now, leg raises are a great way to target that lower belly area. Lie flat on the ground, with your legs straight out in front of you. Slowly lift those legs up to a 90-degree angle, then lower them back down with control. Do this for 10-15 reps, 3 sets. Easy does it.

Wall Sit

And if you’re looking for a way to build up some serious muscle endurance, the wall sit is the way to go. Stand with your back flat against a wall, then slide down so that your knees are at a 90-degree angle – basically like you’re sitting in a chair. Hold for 30-60 seconds, then stand up and repeat 3 times.

20-Minute Home Workout Plan for Belly Fat Loss

Do these exercises in a circuit – you know, just do each exercise for 30-60 seconds without resting, then move on to the next one, and repeat the whole circuit 3-4 times.

Perform this routine 3 to 4 times per week for best results.

Foods that help reduce belly fat – The Food Factor

Exercise alone just isn’t enough – what you put in your mouth matters just as much. So focus on whole, unprocessed foods – the good stuff.

Foods you should be eating more of are fatty fish, tomatoes, walnuts, whole-grain bread, berries, loads of veggies and lean proteins. Now, as for what to limit or avoid: sugary drinks, refined carbs, fried junk, ultra-processed meats and pretty much as much booze as you can ‘cut back on ‘ – if you know what I mean.

By taking the low-carb approach you might find it really helps. Studies show that a low-carb diet can work better for weight loss than a low-fat one, and a lot of that loss will come from fat rather than muscle.

Lifestyle changes to speed up your belly fat loss

Get a good night’s sleep

Shoot for 7-9 hours a night. If you don’t get enough sleep, your visceral fat levels are going to go up – not what you want!

Stay Hydrated

Drink plenty of water. Proper hydration helps you burn fat and also keeps you from getting too hungry. Sugary drinks, on the other hand, are just adding empty calories to your diet.

Manage stress

Chronic stress is basically a way to tell your body to store fat – especially in your belly. Mindfulness, yoga or meditation are some great ways to tackle stress and help that fat melt away.

How long does it take to lose belly fat

To give you a straight answer – there isn’t one. Some people notice a difference in a few weeks, other folks take months. Its all about being consistent. Aim for 30-60 minutes of moderate to intense exercise most days, sort out a calorie deficit and then just be patient. Your genetics, where you start in terms of weight, and how you live your life will all affect how fast you lose belly fat. Just focus on your clothes fitting better rather than that number on the scale.

Conclusion

Losing belly fat isn’t about doing all those endless crunches. It’s about getting a calorie deficit going through exercise, just eating well and making all these sustainable lifestyle changes that work for you in the long haul. These exercises in this guide really do work best when combined with a healthy eating plan and good sleep habits. So, just start off with a routine that you can stick to and then be as consistent as you can – and for goodness sake, don’t be a perfectionist – just focus on any progress you do make – and watch how your health starts to improve , even before the fat loss is visible … especially when you start to reduce that really bad visceral fat.