8 best exercises to lose belly fast

The exercises to lose belly are those of medium to high intensity, which increases the heartbeat and strengthens the abdominal muscles, as this helps in burning fat and contributes to a better body contour.

These types of exercises can be done at home 3 to 5 times a week and it is recommended that before starting, 10 minutes of aerobic warm-ups, such as jumping rope and jumping jacks, is recommended.

In addition to exercise, it is essential to follow a healthy diet, avoiding frequent consumption of processed foods and high in sugar. In addition, increasing the consumption of fruits and vegetables favors weight loss and avoids the accordion effect. Know what to eat to lose your belly.

8 best exercises to lose belly fast

1. Burpee

The burpee is a simple exercise that works the whole body and does not require the use of material and, therefore, can be done anywhere. During the burpee, the back, chest, legs, arms and butt are exercised, helping to lose fat and weight, as it requires a huge expenditure of energy.

How to make:

  1. Stand and keep your feet aligned with your shoulders;
  2. Lower the body to the ground, throwing the feet backward and taking the body towards the ground, supporting the hands;
  3. Stay in a plank position touching your chest and thighs on the floor;
  4. Climb up the trunk, pushing with your arms and standing up, taking a small jump and stretching your arms.

You should do 3 sets of 8 to 12  burpees . It is important to try to keep pace during the execution of the  burpees  so that the results are more quickly achieved. After each set, it is indicated to rest for 1 minute.

2. Bicycle not ar 

The airborne bicycle is a variation of abdominal exercise that combines trunk and hip flexion with trunk rotation to strengthen abdominal muscles.

How to make:

  1. Lie with your back on the floor; 
  2. Lift your legs with your back off the floor;
  3. Simulate pedaling on a bicycle with your feet up.
  4. Reach your right knee when it is closest to your abdomen, with your hands behind your head, and repeat the procedure when your left knee is closest.

The ideal is to do 4 sets of this exercise until you complete 30 repetitions in each, respecting a 1 minute interval between them, and always taking care to keep your spine straight to avoid back pain.

3. Cross climber

The cross climber helps to raise the heart rate because it is of high intensity, thus helping to burn fat, in addition to strengthening the muscles of the abdomen and increasing the definition of the belly. 

How to make:

  1. Support both hands on the floor; 
  2. Stay on tiptoe, keeping your body still, stretched in this position; 
  3. Stretch one leg and throw it forward and to the side, as shown in the image above, alternating the two legs throughout the exercise.

It is recommended to do this exercise in 4 sets and for 1 minute, without stopping. When the minute is over, you must rest for 30 seconds until you resume the next set.

4. Surfboard

The isometric plank exercise is very efficient to lose belly and tone the muscles of the abdomen, because the muscular work is done to stay in the same position for a few seconds.

How to make:

  1. Place both hands parallel on the floor; 
  2. Place your feet parallel to the floor and slightly separated, dividing your body weight into these four supports;
  3. Maintain spine alignment without raising your hips.

It is indicated to support the body for 30 seconds or until the maximum time in which it can.

5. Reverse abdominal

With the reverse abdominal exercise, it is possible to tone the muscles of the lower belly, helping to narrow the waist.

How to make:

  1. Lie on your back and with your legs straight;
  2. Place your hands on the floor beside your body; 
  3. Bend your knees and raise your legs, bringing your knees close to your chin;
  4. Descend with legs straight, without touching your feet.

For this exercise to be efficient, the ideal is to complete 30 repetitions or as much as you can in 4 sets. 

6. Abdominal only

The solo abdominal is used when the goal is to narrow the waist, as it helps to define the muscles of the upper belly.

How to make:

  1. Lie on the floor, on a rug or mat;
  2. Bend your knees and let your feet parallel with the sole touching the floor;
  3. Put your hands behind your head and lift your torso, trying to get your head to touch your knee.

It is important to be careful not to lift your lower back off the floor during exercise, to avoid back pain afterwards.

The recommended thing is to do 4 sets of 30 repetitions or as much as you can.

7. Abdominal with feet elevated

The abdominal with the feet elevated can be done without leg support or with support, with a pilates ball or a chair.

How to make:

  1. Suspend feet;
  2. Keep your knees bent;
  3. Put your hands behind your head;
  4. Elevate or trunk, as non-abdominal alone.

When starting an exercise program, the abdominal with the legs supported on a ball or chair may be more recommended, and then move to a more advanced stage, such as the legs without the support.

8. Boat position

The boat position exercise is inspired by yoga and has a strong ability to define abdominal muscles. In this exercise the body is shaped like a “V” and only the glutes touch the floor.

How to make:

  1. Lie on your back;
  2. Lift the body off the floor by lifting the chest, legs, arms and head;
  3. Keep your legs straight and move your arms forward.

It is recommended to repeat this exercise 3 times for 30 seconds or as long as you can. In addition, it is important to wait 1 minute between each set for the body to recover.

Recommendations for exercises

Before starting to exercise, it is important to check your health with a general practitioner.

Still, it is important to drink water between exercises, wear appropriate gym clothes, and prepare the environment for the activity, as some movements may need a larger space to be performed.

If any discomfort occurs, such as pain in the spine or knee, it is important to avoid doing the exercise until a doctor evaluates it, so that health is not impaired. 

In addition, another excellent option for toning the body and losing weight are fights and martial arts, which define muscles and improve endurance and physical strength. Check out other exercises to define the belly.

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